Stay in the Game

Don't let the sniffles sidetrack your season. Here's how to avoid being bitten by the bug

Lori Adamski-Peek

Regular exercise pumps up more than just your muscles -- it can also help bolster your immune system. That's a major plus in the thick of flu season, or when you want to work out in cold, wet weather. But there's a flip side to this feel-good phenomenon. Too much stress, whether it's a poor diet, an overloaded schedule or just plain overtraining, can actually make you more susceptible to the sniffles.

Take Gladees Prieur, who as a standout member of the Cal Poly-San Luis Obispo track team put in grueling daily workouts on top of heavy academics and a busy social life. Along with her medals, she was also rewarded with numerous colds. After an eight-year hiatus from running, Prieur, now 35, takes a different approach to training. "I listen to my body," she says. "When I feel run-down I take a day off. Some of my best seasons are now when I'm doing my lowest mileage, plus I'm not getting sick nearly as often."

Numerous studies have confirmed that moderate exercise increases the number of immune cells in your body. But if your training goes into overdrive, or you punish your body in other ways, you can actually reduce the number and fighting strength of these cells, explains Kathy Martin, the primary health-care provider for the Women's Tennis Association.

That doesn't mean you have to swear off working out or avoid all fast foods to stay healthy. The key is to treat your body right and be aware that you might be overdoing it.

Eat, drink and be healthy

If you want to play well, you've got to eat well. "Athletes need to follow the USDA's food-guide pyramid and get lots of fluids," says David Nieman, a professor of health and exercise science at Appalachian State University in Boone, N.C. That means eating plenty of fruits and vegetables (at least six to eight servings a day); adequate amounts of grains (six to 11 servings); dairy products (two to three servings); meat, poultry, beans or nuts (two to three servings); and a minimum of fats, oils and sweets.

Carbohydrate-rich foods are important not just because they provide fuel but also because they boost immunity. When your blood-sugar levels drop during prolonged exercise, your body pumps out stress hormones, such as cortisol and epinephrine, which can overload the immune system. You can keep blood-sugar levels steady by consuming foods rich in carbohydrates, like energy bars or sports drinks, and you're less likely to get sick, says Nieman.

And don't skimp on calories. "If you are working out a lot, it's not a good idea to limit yourself to a certain number of calories, especially anything under 1,500 calories," says Richard Cotton, an exercise physiologist with Salt Lake City-based First Fitness, Inc. "If caloric intake is too low, you won't have fuel left over for your body's basic functions," including immune responses.

Mind games

Reducing stress may also mark the difference between those who brave a frigid winter with nary a sniffle and those who succumb to multiple full-blown colds. "If we look at who gets cold symptoms, it's those with the highest level of mental stress," says Leonard Calabrese, head of clinical immunology at the Cleveland Clinic Foundation. Strike a balance between the demands in your life, and take a breather when things become overwhelming. Moderate exercise and mind/body workouts such as yoga and tai chi help induce calm.

The most important thing is rest. "One of the biggest mistakes I see among athletes is not allowing enough recovery time," says Cotton. Don't put in too many hard training days in a row. If you must do back-to-back sessions, follow hard days with easy ones.

When to sit one out

Despite your precautions, you can still end up with an occasional cold. Should you work out when you feel stuffy?

If symptoms are above the neck -- a runny nose, clogged sinuses -- a moderate workout can help, says Cotton. Start at half speed, and if you feel better after 10 minutes, up the intensity.

But if your symptoms are below the neck -- muscle aches, chest congestion -- give it a rest, then ease back into things. A good rule of thumb is to exercise for two days at lower-than-normal intensity for each day you were sick.

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