Gesundheit...colds and your winter workouts

Gesundheit!!

Winter cold season is fully upon us, and at some point in the season you are pretty likely to come down with a cold. Does catching the kids’ cold mean you have to derail your training?

Regular exercise appears to have the advantage of being able to jump start the immune system, which can help reduce the number of colds you get. When you exercise the number of some immune cells, especially the ones called the natural killer cells, increase by 50% to 300%. If you exercise regularly, this temporary increase can help the immune system be more efficient at destroying the intruders that cause illness.

Some finding report that moderate intensity exercise, or 20-30 minute walks, going to the gym every other day, or biking a few times a week, may reduce the number of colds you get.

I use the “neck up” rule when I am deciding whether to take it easy or take a walk. If your cold symptoms are located above the neck, exercise is ok. In fact sometimes you will find that exercise will help alleviate symptoms. If you're suffering from congestion or low energy, exercise often helps you feel better. A brisk walk can unclog your sinuses better than an afternoon on the couch. And gentle exercise will rev up your circulation, to counteract that sluggish, rundown feeling. If symptoms are below the neck, such as body aches, chills, stomach problems or diarrhea, then I advise you to take it easy until you're feeling better. And if you're running a fever, no matter where your symptoms are, put off exercising until your temperature returns to normal. You should see a doctor if after activity you see an

·         Increased chest congestion

·         Coughing or wheezing

Stop and seek emergency medical help if you have;

·         Chest tightness or pressure

·         Trouble breathing or excessive shortness of breath

·         Light-headedness or dizziness

·         Difficulty with balance

Ultimately the decision is up to you. Keeping a mood or energy level is always a good idea. A journal helps us watch for drops in energy levels and will help up make the decision to work out or not. Listen to your body, and take care of it, so it can take care of you.

Try this quick recipe for Hot Pomegranate cider to make you feel better….

3 cups apple cider

1 cup pomegranate juice

3 cinnamon sticks

4 cloves

Heat all the ingredients in a saucepan for 10 minutes, remove the cloves and cinnamon sticks, and serve