muddy river rollers - moncton roller derby

Bout season is coming for most of us in the Maritimes, which means that right now it is cold and flu season.  It's really hard not to catch whatever is going around when we come into such close contact with one another, especially when it takes nothing short of death to keep us away from practice.  So, I thought I'd share some tips and products that can either prevent or help you get through the 'plague'.

For starters, don't come to practice.  If you think you're not contagious but your nose is red, your sinuses are running, and your eyes are barely open, it's a sign that your body is fighting the virus.  Therefore, you're still contagious.  A work-out will do you good, but maybe a nice run on the treadmill might be a better idea.   I know you're an adult, so the choice is ultimately yours whether to come to practice, but keep in mind that with a compromised immune system, you're likely to catch another virus going around, and then your team will just keep sharing this thing back and forth until your off-season.  That's also not me sitting in criticism of anyone who has come to practice sick, bless your heart, no.  It's just advice for the future.

There are a lot of prevention aids on the market.  Many of them are highly effective and well regulated: 

• Cold FX is a common one, and despite recent claims that it could promote cancer, there is no viable source studies to support this.
• Natural Factors makes both and AntiViral and an AntiCold.  They come in a tincture, or capsule.  I highly recommend the capsule, unless you like potent tasting liquid.
• Daily consumption of vitamin D3 supplements are known to boost the immune system.  At our latitude in Eastern Canada, the sun is not strong enough at this time of year to give us what our bodies need, so even if you brave the cold and enjoy the outdoors, it's just not enough.  There are many supplements on the market.  I prefer drops over capsules.  Natural Factors offers one, but I also like Inno-Vite since it has vitamin K2 as well, which aids in the absorption of D3
• Emergen-C is a really great product, especially for vegans needing B vitamins.  It offers 1000mg of vitamin C which is essential for boosting the immune system.  It's an effervescent powder that comes in a variety of flavours.  We like the pink lemonade in our household.
• Sisu makes an immune booster called Stressmune which is fantastic if you work in high stress environments.  Not only does it boost the immune system, it's known to increase energy and improve mood.
  

The best way to boost your ability to ward off contagious diseases is to build a kick-ass immune system.  There are a number of ways to accomplish it, but there are 4 basics:

1. Diet is key.  I'm not going to recommend any "-ism" or "-ian" lifestyle over another.  It's important to find what your body thrives on, and nutritional content is the most important part.  To get the amount of vitamins the body needs is to eat a balanced diet, with large quantities of vegetables and fruits and whole grains.   Soups and smoothies are a great way to get much needed nutrients if you're not otherwise a big fan of veggies.  Fret not, beer/wine/spirits are part of a balanced diet, but keep in mind that they are all immune suppressing.  Moderation is usually the fastest path to balance.
   
   
2. Sleep is a huge factor towards creating optimum health.  Caffeine, alcohol, sugar, wakeful children, unbalanced eating, and varying bed-times/morning alarms all contribute towards sleep disturbances.  Try to create a better pattern than the one you have now, and don't rely on sleep aids on a regular basis.  If you're an insomniac, I can guarantee that tweeting about it or updating your Facebook status at 4 a.m. is going to do nothing to help matters.  Keep electronics out of your bedroom.
   
   
3. Reducing stress can go a long way to help stay healthy.  Most times that is actually not realistic, and efforts to do so may even contribute to higher levels.  But, your body has these amazing glands called adrenals, and they do have their limits.  They are a little like the body's  batteries.  Running them empty will have drastic results, often worse than a cold or the flu.  Meditation and relaxation both go a long way towards supporting your adrenal glands.  It takes very little, so build a little Zen into your daily routine.
   
   
4. Exercise is just plain magic.  So, you already have one of the keys to good health in hand just by skating a couple of times a week.  I suggest about 35 minutes of moving your body every day if you want to see it have a superior effect on your overall health.
   

In the unfortunate case that you do get sick:

• Boil or throw out your toothbrush once you are feeling better
• Soak your derby mouthguard (polident works wonders, and I recommend this one whether you're sick or not)
• Drink a tea made of 1tbsp grated fresh ginger, the juice of half a lemon, and a tbsp honey frequently throughout the day
• Chicken soup has a mountain of scientific proof to back up claims that it can reduce cold and flu symptoms
• Remember that no "cure" out there will shorten the duration of cold and flu but many will lessen the symptoms
• Use a neti pot. Trust me.  I know you hate the idea, but it can clear a sinus infection without use of antibiotics and it can reduce mucus significantly.  So get over it, run some salt water through your nose and wriggle and make faces for the 5 minutes it takes, or go through 5 boxes of kleenex in as many days.  I always vote minor short-term discomfort for long term gain
• Add a tsp eucalyptus oil to a bowl of boiling water and let the steam help with your breathing and stuffiness.  Use a menthol rub on the soles of your feet before bed and it can sometimes sooth nighttime coughing.
• Stay hydrated.  Sports drinks are often recommended, and while they are good for replacing electrolytes they have more sugar than soda, and are full of artificial colouring.  Try drinking coconut water instead, or make your own electrolyte replacement mixture using the juice of a lemon and an orange, a squirt of honey, four shakes of salt mixed with 8oz water.  Foods that aid as well are avocados, broccoli, and apricots.
• Get well soon!
  

It's really important to note that I do not work for any of the above companies mentioned.  These are only recommendations based on my own personal experience and as a result of research and product use.  Please work closely with your own wellness team to determine if the products are right for you. Take special care if you are pregnant, nursing, or have a compromised immune system to consult your health care professional before incorporating any of these products into your wellness regime.  

Happy Healing!