Health and immunity

Health and immunity - the the right choice from SportanoAs well as having numerous health benefits, physical activity also poses some challenges for the immune system. Intense training can lead to a lowering of the immune system, which increases the risk of infection and disease. Therefore, taking care of your health and strengthening your immune system are crucial for any athlete.Vitamins key to supporting an athlete's immune system The athleteIn the world of sport and intensive training, the immune system is under constant pressure. Therefore, athletes need to ensure adequate intake of vitamins that support and strengthen the immune system. Vitamin C is one of the most important nutrients for athletes. It is a powerful antioxidant that protects the body's cells from the damaging effects of free radicals formed during intense exercise. The vitamin also supports the body's immune function, speeding up wound healing and reducing the risk of infection. Vitamin D not only plays a key role in bone health, but also in the immune system. Many athletes, especially those training indoors, suffer from vitamin D deficiencies, which can lead to a weakened immune system. Regular vitamin D supplementation, especially during the winter months, can be key to maintaining health and training performance. B vitamins, such as B6, B12 and folic acid, also play an important role in supporting the immune system. They are involved in numerous metabolic processes in the body, influencing energy production and the synthesis of nucleic acids and proteins. They also support the production of red blood cells, which is extremely important for athletes who want to maintain adequate levels of performance.Minerals playing a role in protection against infectionsMinerals are just as important as vitamins in sport. They affect many functions in the body, including the immune system. Zinc is one of the most important minerals for athletes. It is responsible for the proper functioning of immune cells such as macrophages and lymphocytes. Zinc deficiencies can lead to weakened immunity, so it is important to ensure adequate levels in the diet. Selenium is another key mineral for the immune system. It is a powerful antioxidant that protects cells from free radical damage. In addition, selenium supports thyroid function, which plays a key role in regulating metabolism and energy production. Magnesium, although often associated with muscle relaxation and nervous system health, also plays an important role in the immune system. It supports the proper function of immune cells and can help reduce inflammation in the body. For athletes who are exposed to intense training and the risk of injury and infection, ensuring adequate intake of vitamins and minerals is key. The right supplements can help keep the immune system in top form, which translates into better training performance and faster recovery.Adaptogens and their impact on immunity and endurance bodyAdaptogens are specific plant substances that have been used in natural medicine for centuries in many cultures around the world. Their main characteristic is their ability to increase the body's resistance and endurance in response to various forms of stress, both physical and mental. One of the most well-known adaptogens is ginseng. It has been used for centuries in traditional Chinese medicine as a tonic to strengthen the whole body. Scientific studies have confirmed that ginseng can support the immune system by increasing the activity of certain types of immune cells, such as lymphocytes and macrophages. Ashwagandha, another prized adaptogen, is often used in Ayurveda, traditional Indian medicine. It exhibits adaptogenic properties, helping the body to adapt to stressful situations, which is extremely important for athletes exposed to the constant tension and exhaustion associated with training. Rhodiola rosea is another adaptogen that has gained popularity among athletes. It is known for its energy-enhancing properties, improving performance and aiding recovery after intense exercise. The use of adaptogens in sport aims not only to increase resistance to infection, but also to improve the body's overall endurance, allowing for more intense and effective training. However, it is worth remembering that adaptogens work best when used in the right doses and for the right length of time, so it is worth consulting a specialist before starting supplementation.Probiotics: healthy intestinal flora as the foundation of ImmunityHealthy intestinal flora is the foundation of good health and the key to strong immunity. Our gut is home to trillions of microorganisms that work together to support digestion, vitamin production and protection against pathogens. Probiotics are 'friendly' bacteria that, by populating the gut, support a healthy intestinal flora. For athletes, a healthy gut is extremely important. Intense exercise can disrupt the balance of the intestinal flora, which can lead to digestive problems, weakened immunity and other health issues. Probiotic supplementation can help to restore this balance while supporting gut health and immunity. Lactobacillus and Bifidobacterium are the two most commonly used bacterial families in probiotic supplements. Studies have shown that these bacteria can support a healthy gut flora, helping with digestion, vitamin production and protection against pathogens. For athletes, a healthy gut means better absorption of nutrients, which translates into better training results. Probiotics can also help reduce inflammation in the body, which is important for athletes exposed to injury and overload. Supporting gut health through probiotics is an investment in overall immunity and health, which is key to achieving athletic goals.Antioxidants in protection against oxidative stress during trainingDuring intense exercise, our body produces increased amounts of free radicals. These unstable molecules, which are a by-product of cell metabolism, can cause cell damage and lead to a condition called oxidative stress. Oxidative stress is one of the main factors accelerating the ageing process and can lead to a number of conditions, including heart disease, diabetes and cancer. For athletes, excessive free radical production can also result in reduced performance, longer recovery times and increased risk of injury. Antioxidants are powerful molecules that neutralise free radicals, thereby preventing their damaging effects. Thanks to their properties, antioxidants are a key element in protecting against oxidative stress, especially during intense training. Among the best-known antioxidants are vitamins C and E. Vitamin C, found in many fruits and vegetables such as citrus, peppers and berries, is a powerful water-based antioxidant. It protects cells from damage and promotes the regeneration of other antioxidants in the body. Vitamin E, which is a fatty antioxidant, is mainly found in nuts, seeds and some oils. Protection against free radicals is just one of the many benefits of these vitamins. Another valuable antioxidant is coenzyme Q10. It is naturally present in every cell in our body and plays a key role in energy production. During intensive training, however, coenzyme Q10 levels can decrease, leading to a greater susceptibility to oxidative stress. Flavonoids, which are natural plant compounds, also have a strong antioxidant effect. They can be found in fruit, vegetables, tea and red wine. It is worth noting that over-supplementation of antioxidants can inhibit training adaptations, so it is important to maintain a balance. Optimal doses of antioxidants and their respective sources should be tailored individually, taking into account the type and intensity of training and the athlete's diet.