Whether in a training camp or at home in the cold. After physical exertion, our immune system allows germs to penetrate as if through an "open window". This phenomenon is better known as the "open window effect". Athletes therefore need very special strategies to avoid colds and maintain their performance. We'll show you what's important.
Stressed immune system
Our immune system is simply overwhelmed in some situations. Because it has another important task in addition to the defense against germs. It has to carry away substances and destroyed cells that are no longer needed. After an intense training session or a competition, fine tears appear in the microstructures of muscle tissue and worn-out tissue particles are released.
capacities exhausted
These particles now have to be broken down by the same immune cells that are also responsible for fighting off infections. In order to be able to fulfill both tasks one hundred percent, there is not enough capacity available at times. The immune system is overwhelmed. If you don't give the body time to regenerate and stabilize the immune system, you risk an infection. The period of time until the body's defenses have recovered is referred to as the "open window" and can last between three hours and several days, depending on the load.
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Close the "open window".
With sensible training control and sufficient regeneration phases, top athletes and ambitious athletes cannot completely avoid the open window effect. However, there are a number of measures that help to keep the "window" as small as possible. Above all, this includes an adequate supply of the nutrients that are particularly important for the immune system, such as e.g. B. Minerals and vitamins. The German Society for Nutrition recommends five servings of fruit and vegetables a day. In strenuous everyday life, however, this supply often fails. Then it can make sense to support the increased nutrient requirement with a high-quality and balanced dietary supplement.
What does the immune cell need?
Immune cells need so-called micronutrients such as zinc, selenium, vitamin C, vitamin A, vitamin E and B vitamins for their function. The corresponding substances are supplied to the human body through proteins, whole grain products, fruit and vegetables. However, the plants also contained other, chemically different substances that arise during their metabolism, which have proven to be important for the defense such. B. the coloring agents beta-carotene (carrot) and lycopene (tomato) or the red wine component resveratrol. In general, the often praised Mediterranean cuisine is ideal for supplying all important nutrients.
Selenium deficiency area Germany
Despite good nutrition, individual micronutrients can still be deficient, which is why a targeted intake should be considered in such cases. In the case of chronically recurring infections, e.g. B. often a zinc or selenium deficiency. However, selenium in particular can only be taken in to a limited extent through food, since the selenium content of food depends directly on the selenium content of the soil. In a global comparison, Germany is considered a selenium deficiency area.
power from nature
Plant extracts can also train the immune system. The Echinacea plant, which is used successfully to increase the immune system, is very well known here. A three-week cure at the beginning of the cold season helps many people get through the winter. And as described above, resveratrol from the skin of red grapes. It belongs to the group of so-called polyphenols. These have excellent antioxidant free radical scavenging properties. Red wines contain high amounts of resveratrol. Therefore, four to seven glasses of red wine per week help maintain healthy immune function.
In the silence…
Light and regular endurance training strengthens the immune system. The same applies here as for the sauna. If the infection is already there, no more sports should be done. Then only rest helps to get back in shape and to close the window.
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