How Athletes Can Avoid the Cold

The average adult has a cold 2-4 times and child 6-10 times each year. A cold can spread quickly through crowds, schools or when traveling. A cold is a virus that spreads through tiny air droplets that are released when a sick person sneezes, coughs or blows their nose. With the arrival of colder temperatures, people are more susceptible to catch a cold. Our immune system helps fight off the virus and its strength is influenced by a multitude of factors such as physical activity, diet, sleep, hygiene, stress and environment as well as genetics.

For athletes, it is important to reduce the risk of illness that could prevent participation in important competitions as well as daily training. While the risk of illness cannot be eliminated, there are proven strategies to reduce the risk of being infected. 

Nutrition

• Carbohydrate consumption during and after exercise helps maintain blood glucose levels and lower stress hormones

• Vitamin D status tends to be lower in winter months and deficiency can increase susceptibility to infection; consider supplementation if there is minimal sun exposure

• Consuming probiotics regularly can help reduce the growth of harmful gut bacteria 

• Vitamin C and Zinc help support a healthy immune system 

• Polyphenols found in fruits, vegetables, cereals, dry legumes, chocolate, green tea, coffee and red wine are high in antioxidants and may reduce the risk of illness

Physical Activity

Physical activity can have a positive or negative effect on the immune system. Moderate levels of exercise seem to reduce the risk of infection, while inactivity and heavy training loads can put athletes at an increased risk of colds due to decreased immune function. 

• Monitor training load, fatigue and psychological stressors to help prevent overtraining

•  Adequate post-exercise recovery can help maintain a healthy immune system

  • Nutrition: carbohydrates, protein, tart-cherry juice

  • Hydration: fluids such as water and electrolytes

  • Reducing muscle soreness: stretching, ice bath, massage

  • Sleep: at least 7-8 hours per night

Sleep

During sleep your body produces infection-fighting antibodies and protective proteins that setup your body’s response to infection and inflammation. Sleep deprivation can decrease this production affecting the body’s ability to manage stress, fight off infection and regulate hormones. 

• Getting adequate sleep of 7-8 hours+ per night can strengthen your immune system

Psychological Stressors

Negative life events and daily stressors can increase the risk of illnesses in athletes. Consulting a sports psychologist to develop stress-management techniques can help minimize the effects of stress and reduce the risk of illness. 

Good Hygiene

• Wash hands regularly with antibacterial soap

• Minimize contact with infected people 

• Cough or sneeze onto the elbow and not on the hands

• Get a flu shot, it will reduce your chances of getting infected

• Avoid excessive drinking of alcohol as this impairs immune function for several hours

 A healthy immune system can help fight off illnesses and even minimize a cold’s severity and duration. Preventing or minimizing infections are essential to an athlete’s availability and capability to perform at the highest level possible.