It's safe to say that we have all taken more of an interest in our wellness and immunity lately. Not only do common illnesses increase over the winter, or colder months, but throw Covid-19 on-top of everything and we are being hit from all angles, like a punching bag.
There's never been a more important time to consider whether we are doing everything we can to help bulletproof our immunity.
First stop, we need to look at our nutrition.
Our nutrition can help us lower the risk and severity of sickness and shorten the duration of a common cold. A healthy diet, which includes a variety of colourful fruits and vegetables along with some lean meats, whole grains and dairy, as well as certain micronutrients can help super-boost our immune system.
Vitamins and minerals are also shown to have a pivotal role in helping us prevent and treat common colds and other illnesses and should be a part of everyones diet. Specifically, ensuring your diet contains adequate amounts of Zinc, Vitamin C and Vitamin D will give you the best chance at winning the fight against the cold this winter.
Micronutrients to the rescue
Zinc is considered an essential nutrient and is found in meats, fish and poultry. It plays an important role in our immune system along with growth and development, reproductive health and many more functions. After ensuring you consume your recommended daily amount of 12 to 14mg, supplementing with an additional 20mg/day is shown to reduce the duration of your cold by 33%.
Vitamin C is an antioxidant found mainly in citrus fruits, kiwi, blackcurrants, guava and broccoli. Consuming just one orange a day meets our recommended daily intake for this vitamin, so deficiencies are rare.
Vitamin C is shown to reduce the severity and duration of a cold. In fact, studies show that it halves the risk for athletes who train at a heavy intensity, which is standard for those training in combat sports and martial arts. Supplementing with 1 to 2g/day will provide you with the benefits you need to bounce back to your normal, healthy self.
Vitamin D is our last line of defence. We get Vitamin D from sunshine, and it plays an important role in bone health, muscle strength and our immune system. Supplementing with 2000 IU/day can decrease the chance of catching a cold and help us stay in good health during the colder months. Vitamin D is a fat-soluble vitamin, so make sure to consume it with a high-fat meal to enhance absorption.
How CMBT can help!
CMBT has developed a product that should be a staple in everyone’s supplement regime, from fitness enthusiasts to professional athletes. CMBT Octane contains an abundance of antioxidants as well as vitamins and minerals to help strengthen your immune system. It was developed to provide those training at high intensities with a boost in their micronutrient levels to help them fight off any sickness and to ensure you can get back on the mat day after day, feeling at the top of your game.
Learn more about CMBT Octane here.
I often get asked about optimising health for performance and the prevention of disease plays a huge role. With adequate sleep, proper hydration and a strong immune system, you are giving yourself the best chance to fight off any disease or infection so you can channel your focus on improving your performance.
Written By Kristof Szanto
The Performance Dietitian / CMBT Health Expert Advisor