How to prevent colds in high-intensity exercise

People know long ago that regular and modest exercise is one of the healthiest things. Studies have shown that trained athletes have increased levels of anti-infective “natural killer cells” in their body. However, people who practice endurance may know that hard training for events such as cycling or marathon may cause you to have a head-cold or other upper-respiratory infection (URTI).

Right now, I’m dealing with suspicious pain in my throat, a warning sign that I may have had an upper respiratory tract infection. My strange thing is: how to exercise and sweating a lot easier to get sick it?

Researchers David Nieman came to some surprising results by tracing 2311 participants from the 1987 Los Angeles Marathon: 12.9% of the participants reported unwell during the week following the match Compared with 2.2% of runners who did not participate in the competition.

One of Niemann’s findings is that prolonged intensive exercise can make an athlete’s immune system respond as if he were fighting inflammation. After running the marathon, the athletes’ stress hormones, as well as the anti-inflammatory cytokines called neutrophils and monocytes, rose sharply.

In addition, other studies have found that the human mucosal system (the moist parts of the mouth, nose and eyes) produces a substance called “secreted immunoglobulin A” (SIgA), which is the body’s resistance to pathogens such as cold and flu The first line of defense.

However, after a sustained amount of exercise, studies show that the level of SIgA decreases. The study said: “There is a consensus that the drop in SIgA levels in saliva during high-intensity exercise is linked to an increased risk of respiratory infections.”

Every mother has their own favorite method of treating colds, but here are some scientific evidence of treatment.
One of the most studied cold remedies is mineral zinc, which has been shown to inhibit the replication of rhinoviruses, the culprit of about 40% of all flu. In the 2014 edition of the Journal of the American Medical Association, “oral zinc is associated with shorter duration of common cold in healthy people.” However, other studies show conflicting results.

George Eby, a US researcher who discovered that zinc is good for the flu, argues that the main reason is that only positively charged zinc ions have an anti-infective effect. Therefore, athletes should take tablets containing zinc acetate or zinc gluconate instead of the usual zinc citrate.

According to a 2013 Cochrane Review data, the much touted vitamin C usually fails to prevent a cold-though it may have some benefits for high-intensity exercisers.
Another recently studied nutritional supplement is a green algae called chlorella. A relatively small study found that those taking chlorella during high intensity training did not experience the same reduction in SIgA as other athletes.

Finally, a very simple and effective method of control is mouthwash. This method is very common in Japan and not so common in North America or Europe. A randomized controlled trial in Japan showed that the incidence of respiratory infections was significantly lower among people who gargled multiple times a day. The most effective mouthwash is running water, rather than the market can see a variety of medicinal mouthwash, the most likely reason is that chlorine added to drinking water can inhibit the virus.