Top Ten Ways to Decrease Inflammation, Strengthen the Immune

System and Stay in the GameSharon Collison, MS, RD, LDN, CSSD

Sports Dietitian

Keep Hydrated• Dehydration can decrease performance and suppress the

immune response.• Make sure to hydrate prior to, during, and after training and

competition.

Eat Adequate Protein• Protein is essential to maintaining a healthy immune system as

hormones and cells involved in the immune system contain proteins.

• Good sources of protein include: Lean red meats, eggs, fish, skinless poultry, and whey protein.

Make Color a Primary Goal• When eating fruits and vegetables, consume the spectrum of

colors as each contains various phytochemicals (antioxidants) that can aid in decreasing inflammation.

• Examples include:

Eat your Omega-3 Fatty Acids• Omega-3 fatty acids can help decrease inflammation.• The best sources of omega-3 fatty acids are found in oily fish

(DHA and AHA) but they are also found in plant sources (ALA). • To optimize health, it is recommended to consume 3-4 oz of

cold water fish two times per week, including salmon, tuna, mackerel, and sardines.

Variety is the Spice of Life• Eat a variety of fruits, vegetables, grains, nuts and seeds for

optimal nutrition. • Cook with spices including turmeric, cinnamon, and cayenne

pepper.• Not much of a cook? Check out these links for recipes:

http://www.cookinglight.com/http://allrecipes.com/recipes/healthy-recipes/https://healthyeating.nhlbi.nih.gov/default.aspx

Remember the Gut• Hippocrates said “All disease begins in the gut” meaning that a healthy diet

can promote a healthy gastrointestinal (GI) tract and help prevent many disease states.

• In fact, the majority of the immune system is in the GI tract and so it is essential to eat foods that can maintain a strong immune system.

• Probiotics are “friendly bacteria” that can enhance the immune system and can be found in foods such as yogurt with live cultures, kefir, sauerkraut, kimchi, miso, and tempeh.

• Prebiotics help “feed” probiotics and therefore are essential to maintaining a strong immune system. Examples include whole wheat products, apples, bananas, berries, garlic, and onions.

Eat the Most Important Meal of the Day

• Breakfast is an opportunity to provide important nutrients, probiotics, and prebiotics that can aid in strengthening the immune system.

• For those who feel they don’t have time for breakfast, consider quick options such as, a whole wheat bagel with peanut butter and a glass of milk, a fruit smoothie with yogurt, or a bowl of cereal with fruit.

Refuel• Refueling within 30 minutes of intense training or competition

helps in the rebuilding and recovery process. • Combining carbohydrate with at least 20 grams of protein

helps to aid in the recovery time.

Food First• Food provides the nutrients needed for optimal sports

nutrition and to maintain a strong immune system.• Supplements should be secondary to food as food

provides a wide array of phytonutrients that cannot be found in supplements. In many cases supplements tend to be more expensive than food with less benefit.

• In addition, the safety, legality, and effectiveness of supplements should be taken into consideration.

Get Adequate Sleep• Adequate sleep is important in maintaining a strong immune

system as well as optimal sports performance. • Sleep deprivation can suppress immune responses and

increase risk of colds and illness.• Athletes should strive to get 8-10 hours of uninterrupted sleep

nightly.

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