SICK & TIRED OF BEING TIRED?
Are you sick and tired, of being sick and tired?
If you are like me, you have probably seen a huge uptake in all things germs lately (thanks winter!) And while hopefully not, you probably have also received the one gift you never want but always seem to get... a cold.
So, what are you supposed to do?
Should you fight through the sickness and hit the gym anyway?
Should you take a few days off?
Is there even a "best" approach for exercising while sick?
The short answer.... No.
However, there are some considerations you probably should consider before returning to exercise post sickness...
Let's take a look at what those are!
THINGS TO CONSIDER BEFORE RETURNING TO EXERCISE
CONSIDERATION 1:
This one has no scientific backing needed.
This consideration is my personal opinion (and one I assume many share).
If you are coughing, sneezing, snorting, or doing any other bodily function uncontrollably - just stay home. (lol)
The rest of the gym doesn't need to share in your gift that your nephew Bobby gave you this past week. Trust me, you would feel similar if you were exercising next to someone doing the same.
Now, let's say you aren't feeling super sick, you are on the mend, and want to start exercising again.
Here are a few more considerations that might help in your return to action.
CONSIDERATION 2:
Keep the intensity lower.
Everyone has a protein in their saliva (Salivary Immunoglobulin A (SIgA)) that plays a major role in our ability to fight against airway pathogens. When concentrations in SigA or the rate of secretion decrease, we are more susceptible to upper respiratory tract infections.
And why do we care?
Exercise/activity highly influences SIgA. Research has shown that intense or prolonged exercise reduces SIgA levels thus increasing risk of infections.
So, returning to exercise is a good thing, just make sure it is not too hard or too long (2).
When Kes tell's you to run faster, you can refer him to this blog / email! ;)
CONSIDERATION 3
Drink those fluids.
While not as significant of a factor as exercise intensity, some research suggests that even mild dehydration reduces mucosal immunity transiently (and for someone who is healthy, hydration might not be a huge issue, but if you are just returning from a sickness (where your immune system is already stressed) and then you are dehydrated on top of it, it is likely that you are at even higher risk for additional infections and sickness)
So, drink up friends
and stay hydrated.
CONSIDERATION 4:
Sleep it off. Although research is newer and limited in this area, there are clear trends highlighting the reciprocal effects of sleep and immune response.
For example, non-REM sleep has specific purposes that allow the nervous system to restore, cools the body and brain, conserves energy, and PROMOTES IMMUNE RESPONSE.
These biological functions are necessary for both recovery and repair.
However, when we are sick, these relationships are impacted so trying to rush back to the gym too soon may only worsen the impact.
So, before jumping back into an Underclass too soon, make sure you are sleeping well and sleeping enough!
LASTLY...
When you are starting to feel better, the rules are pretty similar to those when you are healthy. Eat a variety of nutritious whole foods, get adequate sleep, drink your water, and slowly progress exercise intensity and duration.
As with anything, find the sweet spot and listen to your body; it knows what it is doing!
Incorporating this ONE THING into your diet is incredibly beneficial!
Incorporating turmeric into your diet during, or after being unwell can be incredibly beneficial due to its potent anti-inflammatory properties.
Turmeric contains curcumin, a powerful compound that has been shown to reduce inflammation in the body.
Inflammation is a common underlying factor in many chronic conditions, including arthritis and heart disease.
During the colder months, our bodies are more susceptible to inflammatory responses due to various factors such as changes in weather and decreased physical activity.
By adding turmeric to your meals, you can help mitigate these inflammatory processes, supporting overall health and well-being. (see two examples below)
Furthermore, turmeric's benefits extend beyond its anti-inflammatory effects.
Cumin has been shown to enhance the immune system, which is particularly important during the winter months when colds and flu are more prevalent. It helps modulate the immune response, making it more efficient at fighting off infections.
Additionally, turmeric's antioxidant properties protect the body from oxidative stress, which can weaken the immune system. Including turmeric in your diet not only adds a flavorful twist to your dishes but also provides a natural way to bolster your immune defenses and maintain optimal health throughout the winter season.
So without further ado..
Here are two of our favourite ways to include it into our days here at Fika!
Enjoy!
GOLDEN GOODNESS (TURMERIC SMOOTHIE)
YOU WILL NEED
1 Cup Frozen Mango
1/2 Tsp turmeric (ground) or as much as you desire
1/4 Ginger (ground)
1 Tsp Maca Powder
500ml coconut water or your milk of choice
WHAT TO DO
TIP 1: Freeze mango in an airtight container at least 24hrs ahead or purchase frozen mango from store
TIP 2: If you’re yet to make friends with the spice turmeric, start by adding 1⁄4 tsp to you smoothie mix.
Blend, taste.... and if you’re game enough to spice it up, add another 1⁄4 tsp and blend again
Blend all ingredients in a blender until fully combine
*Depending on your blender you may need to add more milk to assist with blending OR just splash some water if it’s a tad thick
Pour it up and enjoy
Or make it even easier and pre order one for after class, remember all members get 20% the refuel bar at Undercard.
Per serve 298 cals
TURMERIC LATTE (SERVES 1)
YOU WILL NEED
1 Big tea/coffee mug
1/2 Tsp turmeric (ground) or as much as you desire
1/2 -1 Tsp Cinnamon (ground) or 1 stick
1 Tbsp honey
1 Mug full (280ml) Oat milk or your milk of choice
Espresso shot (optional)*
WHAT TO DO
Combine all ingredients except your espresso shot* in a small saucepan over a low heat and using a wire whisk, stir well to combine
Bring to the boil and remove from the heat
Prepare your espresso shot in your chosen mug if serving as a ‘dirty latte’
If you used a cinnamon stick, remove and discard
Carefully pour your milk mix into your mug and sprinkle additional cinnamon on top if desired
Per serve 200 cals