How to eat and exercise when sick…

Below is another link to two articles this time from my favorite nutrition mentors, precision nutrition.

It really is worth signing up to their newsletters, full of great information, very achievable, realistic, and no fad eating plans or diets.

Todays little gem ………..
===> Exercise when you’re sick: Sweat it out or rest and recover?
===> http://www.precisionnutrition.com/working-out-when-sick

Summary;

1. Let’s get one thing clear from the start: there’s a difference between “working out” and “physically moving the body.”
2. A structured workout routine — one where you’re breathing heavily, sweating, working hard, and feeling some discomfort — awakens a stress response in the body.
3. When we’re healthy, our bodies can easily adapt to that stress. Over time, this progressive adaptation is precisely what makes us fitter and stronger.
4. But when we’re sick however, the stress of a tough workout can be more than our immune systems can handle.
5. Unless you’re severely out of shape, non-strenuous movement shouldn’t hurt you — and it might even help.
6. What do I mean by “non-strenuous movement”?    Well, it might include:  walking (preferably outdoors),low intensity bike riding (again, outdoors),gardening ,practicing T’ai Chi. (in fact, all of these activities have been shown to boost immunity.)
7. They aren’t intense enough to create serious immune-compromising stress on the body. Instead, they often help you feel better and recover faster while feeling under the weather.
8. In general, a low to moderate intensity workout will leave you feeling energized. A high intensity workout, on the other hand, delivers an ass-kicking.
9. If you’re sick, it makes sense to avoid the ass-kicking.  🙂

 

 

Part 2…how to EAT when you’re sick.
===> Eating when you’re sick: Feed a cold or starve a fever?
===> http://www.precisionnutrition.com/what-to-eat-when-sick

Summary;

1. Feed a cold and starve a fever, goes the old saying. But how should you consider eating when sick?
2. Good nutrition allows our bodies to respond to germy invaders quickly and efficiently.
3. In order to function well, the cells of our immune system need plenty of vitamins, minerals, amino acids, and essential fatty acids.
4. Prebiotics and probiotics deserve special mention for helping to prevent illness. Both are essential to gut health. And gut health is essential to immunity.
5. In fact, when it comes right down to it, our own appetite cues probably give us the clearest picture of what we should eat (or avoid eating) when we get sick.

To prevent getting sick:

• avoid over- or under-exercising
• avoid over- or under-eating
• maintain a healthy body weight
• wash your hands
• get enough sleep, consistently
• manage stress
• eat plenty of nutrient-dense foods
• feed your healthy bacteria

Hope you enjoy these two articles.

From the pro-align crew.