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During winter, boosting your immune system is essential. For athletes, this step is even more crucial to ensure the proper functioning of the body in general, reduce the risk of injuries, and finally, improve performance.
What are immune defenses?
In general terms, the immune system is our first natural defense weapon against disease. It fights against the passage of bacteria and other viruses into the body. In winter, it is even more important to strengthen your immune system due to the number of viruses circulating in the air. Indeed, the survival of certain viruses (especially influenza) is favored when the air is humid and cold.
When a virus enters the body, elements considered foreign to the body (called antigens) are then taken care of by the cells and organs of the immune system, namely, the immune defenses. This reaction involves:
- Lymphoid organs: red bone marrow, lymph nodes, spleen, thymus.
- Cells such as leukocytes (white blood cells), lymphocytes, and phagocytic cells originating from lymphoid organs.
To practice regular physical activity, it is important to help your body fight against daily ailments, which could damage energy in the long term. Moreover, an effective and boosted immune system allows for better performance, reduces the risk of injuries during intense efforts, and aids in recovery.
Strengthening the immune system in athletes is beneficial for:
- Ensuring the proper functioning of the body and performing well
- Defending against the weakening of muscles, bones, and skin
- Allowing for good nutrient absorption
- Reducing fatigue and exhaustion
- Facilitating recovery
Sport puts the immune system to the test
According to several scientific studies [1], it has been proven that intensive sports activity weakens the immune system. Indeed, when an athlete exerts significant effort, they draw on the body's energy, produced by the assimilation of nutrients and micronutrients. These are the vitamins and other antioxidants that will activate the production of white blood cells such as B and T lymphocytes and macrophages, essential for the production of antibodies that will destroy microbes or bad bacteria.
When the body does not have enough reserves of essential nutrients, it is said to suffer from "deficiency". However, an athlete draws much more on their nutritional reserves than a person with normal needs. This is why, in some cases, they may suffer from a lack, particularly of vitamins and minerals.
A magnesium deficiency, for example, will cause noticeable effects on health and well-being, such as muscle cramps, muscle pain, and decreased athletic and recovery capacity. A deficiency situation thus causes a weakening of the immune system.
Sport can also boost immune defenses
But sport doesn't just exploit our vitality reserves; in fact, it also provides them. It's often said that a little sport in the morning can give us energy for the whole day. Regular physical activity then boosts immune defenses during and after exercise, and also reduces stress hormones. However, stress has always proven to be a disruptive element to our body and our mental and physical well-being. Moreover, scientific studies [2] have confirmed that chronic stress can genuinely harm the proper functioning of the immune system. Sport would thus help fight against periods of stress and the weakening of the body in general.
Be careful not to overdo it, because when the effort is intense, the production of cells, such as lymphocytes, increases very rapidly, only to then decrease, or even disappear after the effort.
Vitamins and minerals, impregnable immune system defenses
Responsible for white blood cell production, vitamins and minerals play an important role in strengthening the immune system. As seen previously, athletes training regularly and/or intensely draw more on their micronutrient reserves to maintain good physical performance.
Vitamin D, also called "the sunshine vitamin," is one of the main vitamins depleted during winter. The cause: lack of sun, and particularly lack of UVB which contributes to 80% of vitamin D intake. However, vitamin D is a key factor in immunity. It helps better fight stress, improve nerve transmission, and ensure good muscle contraction [3]. A study has proven that vitamin D supplementation helps promote a strong immune response and limits excessive inflammation [4].
Vitamin C, known for its antioxidant properties and protective effects on the immune system, is essential for athletes. It participates in the renewal of white blood cells and actively protects the body from external attacks. A study even claims that it can reduce the duration of a cold and, in some cases, stop its progression [5].
Iron is a vital element for the proper functioning of the body; it enables oxygen transport throughout the body, red blood cell formation, and lymphocyte regeneration. It effectively improves immune defenses.
Magnesium is a mineral that plays an important role in the functioning of our body and has many benefits. For athletes, it helps maintain muscle mass, reduce muscle damage, and better fight inflammation. In addition, it is a muscle relaxant and a powerful anti-stress agent. It also participates in the transformation of carbohydrates and lipids into ATP, an energy usable by our muscle cells.
Zinc helps reduce the incidence of inflammation caused by intense efforts and strengthens the immune system. These benefits allow athletes to maintain their performance in the long term.
Selenium is a trace element with antioxidant properties that plays an essential role in metabolic reactions. In combination with vitamin C, it facilitates the regeneration of immune system cells. Thanks to its antioxidant function, it also helps combat free radicals, resulting in less muscle damage after training [6].
Our advice on other products:
Our Immune Health mixes have been specially designed to strengthen the athlete's immune system. The Men's Immune Health formula is a reinforced version of Multivitamins supplemented with essential minerals and Vitamin K2-MK7. Women's Immune Health is an iron-fortified version, designed to meet the needs of women.
Sources :
[1] Matheus Pintanel Silva de Freitas. (2016). The Effect of Different Volumes of Physical Exercise on the Immune System. Federal University of Pelotas.
[2] Paola D'Adamo. (2019). Mindfulness, Empathy and Social Integration. Its Relation With Chonic Stress. National Council of Scientific and Technical Research.
[3] Medical University of Gdansk. (2021). The Effect of Probiotics and Vitamin D Supplementation on Sport Performance in MMA Athletes. Gdansk University of Physical Education and Sport.
[4] University Hospital. (2015). Vitamin D Supplementation and the Immune Response. Clermont-Ferrand.
[5] Harri Hemila et Elizabeth Chalker. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev.
[6] Dr.Eyal Shargal.Wingate Institute. (2014). Physical Fitness Effect on the Different Oxidative Stress Measurements. Tel Aviv University.
