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Is exercise making you ill?
In the quest for a beautiful body, many go-getters do strenuous gym sessions
before work and return late in the evening for more.
Dietitian Karen Protheroe has noticed a trend among these people to
catch colds and flu more often than others.
Overdoing it? Research into the effects of exercise on the immune system
started in the early 1900s when coaches noticed that Olympic athletes
were more prone to infection.
Immunologist Dr Paula Robson says 45 minutes of exercise four times a week
is healthy, but anything over an hour a day could make a person more
vulnerable to illness, particularly if they are not eating properly, are stressed
and are not getting enough rest. Dr Robson ’ s studies show that the immune
system is suppressed and most vulnerable to illness for 24 hours after a three-
hour bout of exercise.
Professor Tim Noakes of Cape Town ’ s Sports Science Institute says, ‘ The
people at highest risk are those who get up at 4am to train hard, then do a
full day of work. ’ He confirms, however, that the right amount of exercise
has a positive effect on the immune system. This is why people with HIV/Aids
are encouraged to follow moderate exercise programmes.
Maintaining a balance Personal trainer James Home says don ’ t train every
day. Rest for a day or two in the week and listen to your body for signs that it
is not coping, such as lethargy and mood swings. Taking supplements
provides the body with extra resources but will not be as effective if you
eat incorrectly or live under excessive stress.
Don ’ t start taking supplements when you are ill; they should be part of a
daily personal maintenance programme. In most cases a nutritional
supplement will take up to 12 weeks to have real or visible effects. Plant
potential Many plants and herbs can gear up the body to prevent illness.
However University of Cape Town immunologist Professor Paul Potter warns
that, although most supplements do no harm, there are no scientific studies
to prove that they work for everyone. He recommends taking them for a
short while to assess whether or not they are helping you as an individual.
Dietitian Claire McMahon says no plant extract is a complete supplement
and recommends they are taken in conjunction with a balanced diet and a
good multivitamin. ‘ Vitamins and minerals work together, like a rugby team;
to leave out some vitamins or minerals is like expecting a hooker and prop
to play a game alone, ’ she says. She advises that you check with your
doctor before taking these supplements, particularly if you ’ re pregnant or
on medication. Supplements marketed as immune boosters should not be
taken during chemotherapy because they would work against the benefits
of the drugs.
However, taking supplements once the chemotherapy is over could be
useful. Supplements from plant extracts include:
Ask expert opinion about a remedy before taking it. Then monitor its effects.
Sunshine booster Healthy exposure to ultraviolet radiation in sunlight helps
the body produce vitamin D.
However, too much sunning oneself in the UV rays can actually suppress the
immune system.
Eat your way to immunity
Deficiencies of iron, zinc and vitamin A can weaken the immune system.
Trials in elderly patients have shown that vitamin E can actually ‘ switch ’ an
immune system back on. Remember that mega-doses of anything can be
harmful and even reduce immunity.
Other disease fighters Carotenoids (in yellow, orange and red fruit and
vegetables), act as antioxidants that kill invaders. Vitamin B6 (in nuts,
spinach and potatoes) promotes the production of white blood cells.
Folates (in pulses and lettuce) also increase white blood cell activity.
Vitamin C (in fruit and vegetables) is a powerful antioxidant and raises the
level of immunoglobulin, an antibody against bacteria and viruses. Vitamin
E (in wheatgerm, whole grains and vegetable oil) stimulates immune
responses. Selenium (in tuna, eggs, wholemeal breads) is another
antioxidant that attacks invading bacteria. Zinc (in seafood and eggs)
promotes healing and is a defence against the common cold. Garlic is a
natural antiobiotic and antioxidant. Cook with it or take it as a supplement.
Words by Troye Lund From May/June 2002 ClubCard Magazine
In the quest for a beautiful body, many go-getters do strenuous gym sessions
before work and return late in the evening for more.
Dietitian Karen Protheroe has noticed a trend among these people to
catch colds and flu more often than others.
Overdoing it? Research into the effects of exercise on the immune system
started in the early 1900s when coaches noticed that Olympic athletes
were more prone to infection.
Immunologist Dr Paula Robson says 45 minutes of exercise four times a week
is healthy, but anything over an hour a day could make a person more
vulnerable to illness, particularly if they are not eating properly, are stressed
and are not getting enough rest. Dr Robson ’ s studies show that the immune
system is suppressed and most vulnerable to illness for 24 hours after a three-
hour bout of exercise.
Professor Tim Noakes of Cape Town ’ s Sports Science Institute says, ‘ The
people at highest risk are those who get up at 4am to train hard, then do a
full day of work. ’ He confirms, however, that the right amount of exercise
has a positive effect on the immune system. This is why people with HIV/Aids
are encouraged to follow moderate exercise programmes.
Maintaining a balance Personal trainer James Home says don ’ t train every
day. Rest for a day or two in the week and listen to your body for signs that it
is not coping, such as lethargy and mood swings. Taking supplements
provides the body with extra resources but will not be as effective if you
eat incorrectly or live under excessive stress.
Don ’ t start taking supplements when you are ill; they should be part of a
daily personal maintenance programme. In most cases a nutritional
supplement will take up to 12 weeks to have real or visible effects. Plant
potential Many plants and herbs can gear up the body to prevent illness.
However University of Cape Town immunologist Professor Paul Potter warns
that, although most supplements do no harm, there are no scientific studies
to prove that they work for everyone. He recommends taking them for a
short while to assess whether or not they are helping you as an individual.
Dietitian Claire McMahon says no plant extract is a complete supplement
and recommends they are taken in conjunction with a balanced diet and a
good multivitamin. ‘ Vitamins and minerals work together, like a rugby team;
to leave out some vitamins or minerals is like expecting a hooker and prop
to play a game alone, ’ she says. She advises that you check with your
doctor before taking these supplements, particularly if you ’ re pregnant or
on medication. Supplements marketed as immune boosters should not be
taken during chemotherapy because they would work against the benefits
of the drugs.
However, taking supplements once the chemotherapy is over could be
useful. Supplements from plant extracts include:
- Spirulina: A whole food that has all the enzymes, vitamins and
minerals that feed and strengthen the body.
- Barley grass: Made from the dried juice of young barley plants and
said to contain a vast number of amino acids, enzymes, antioxidants,
vitamins and minerals that cleanse and balance.
- Potato plant extract: Contains sterols and sterolins that help the
body fight disease. Claims have been made that it helps HIV patients
in particular.
- Enchinacea: Stimulates white blood cells to identify, attach to and
destroy foreign organisms.
- Ginseng: enhances mental and physical capabilities in cases of
weakness, exhaustion and during convalescence. Chinese medicine
Chinese remedies are becoming increasingly popular. They are best
taken as a preventative measure or after illness, for short periods. Do
not take them when you have a cold or flu because the herbs can
aggravate the condition, say manufacturers.
Ask expert opinion about a remedy before taking it. Then monitor its effects.
Sunshine booster Healthy exposure to ultraviolet radiation in sunlight helps
the body produce vitamin D.
However, too much sunning oneself in the UV rays can actually suppress the
immune system.
Eat your way to immunity
Deficiencies of iron, zinc and vitamin A can weaken the immune system.
Trials in elderly patients have shown that vitamin E can actually ‘ switch ’ an
immune system back on. Remember that mega-doses of anything can be
harmful and even reduce immunity.
Other disease fighters Carotenoids (in yellow, orange and red fruit and
vegetables), act as antioxidants that kill invaders. Vitamin B6 (in nuts,
spinach and potatoes) promotes the production of white blood cells.
Folates (in pulses and lettuce) also increase white blood cell activity.
Vitamin C (in fruit and vegetables) is a powerful antioxidant and raises the
level of immunoglobulin, an antibody against bacteria and viruses. Vitamin
E (in wheatgerm, whole grains and vegetable oil) stimulates immune
responses. Selenium (in tuna, eggs, wholemeal breads) is another
antioxidant that attacks invading bacteria. Zinc (in seafood and eggs)
promotes healing and is a defence against the common cold. Garlic is a
natural antiobiotic and antioxidant. Cook with it or take it as a supplement.
Words by Troye Lund From May/June 2002 ClubCard Magazine