Immune system

There are a variety of different cells in the immune army. Each cell has a different job in the battle: some identify the enemy, some render the enemy weak with clever chemical weapons, some are killers and some will clean up after the battle.

The immune system keeps a record of every foreign invader (microbes or germs like bacteria and viruses) it has ever defeated. This means it can destroy the microbe very quickly if it enters the body again, before it can multiply and make you feel sick. But, if one group of cells is not performing its job properly, then the whole system will be less effective.

Interesting is that intensive and prolonged trainings are not doing any good to our immune system. Moderate exercise boosts (enhances or stimulates) the immune system to work better. It increases the numbers and actual fighting strength of some important immune system cells. Moderate exercise increases the size and strength of the body's immune army.

On the other hand intense exercise decreases the size and strength of the army. That's why all athletes should schedule a rest day once a week to "recharge" the immune system.

It is also important that we aim for balance in all aspects of training and life.

Other factors in a person's lifestyle can also decrease the immune system's ability to fight off sickness:

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Studies indicate happy people have better immune systems.
Air Travel potentially exposes players to infected people and new organisms.
Nutrition - dietary deficiencies (e.g. vitamins B6, C & E, essential fatty acids, iron, zinc and others).
Environment - changes in air quality (pollution), temperature, altitude and time zone differences, sleep deprivation, foreign food, all affect the immune system.
Stress decreases immunity.

Immune System Boosters:

Periodize training: schedule rest days.
Use recovery methods to balance workload. Hydrotherapies, massage, lower-intensity training days.
Eat a well balanced diet: Include plenty of fruit and vegetables (vitamin C) and meat or meat substitutes (zinc).
Treat any deficiencies under medical supervision.
Reduce exposure to harmful organisms: wash and dry your hands to help prevent the spread of viruses and bacteria.
ALWAYS wash and dry hands after the toilet, when coughing and sneezing and when handling food!
Avoid food, which is potentially handled by many people. (e.g. open breadbaskets, bowls of nuts or chips)
Update vaccinations and keep them updated. (Chicken pox, measles, mumps and rubella)
Consider an influenza vaccination each autumn or fall.

Reduce stress: learn relaxation, listen to music, read, take care of your pets, enjoy social activities with friends, laugh.

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