{"id":7989,"date":"2023-10-05T09:07:28","date_gmt":"2023-10-05T07:07:28","guid":{"rendered":"https:\/\/danihofstetter.ch\/more-immune-power-with-the-right-food-2\/"},"modified":"2023-10-05T09:07:28","modified_gmt":"2023-10-05T07:07:28","slug":"more-immune-power-with-the-right-food-2","status":"publish","type":"post","link":"https:\/\/danihofstetter.ch\/en\/more-immune-power-with-the-right-food-2\/","title":{"rendered":"More immu\u00adne power with the right&nbsp;food"},"content":{"rendered":"\r\n<p>For the first time in my life, I&nbsp;have the fee\u00adling, the world came to a&nbsp;stop. Covid-19, a&nbsp;virus, only some 150 nano\u00adme\u00adt\u00adres in size, holds the world hos\u00adta\u00adge. No one can fore\u00adsee the glo\u00adbal con\u00adse\u00adquen\u00adces for health and wealth of peo\u00adp\u00adle around the world. Only now, we see a&nbsp;gro\u00adwing com\u00adpli\u00adance to govern\u00admen\u00adtal rules and an infor\u00admed awa\u00adre\u00adness of what to&nbsp;do.<\/p>\r\n\r\n<p>I would like to pre\u00adsent here a&nbsp;few recom\u00admen\u00adda\u00adti\u00adons, how you can make sure to have your immu\u00adne sys\u00adtem in its best shape to tack\u00adle the crisis.<\/p>\r\n\r\n<p>First, keep moving and get blood cir\u00adcu\u00adla\u00adti\u00adon, sun\u00adlight and oxy\u00adgen powe\u00adring your bat\u00adte\u00adries. Struc\u00adtu\u00adre your day accor\u00addin\u00adgly and make sure you get your dai\u00adly activity.<\/p>\r\n\r\n<p>Then \u2013 I&nbsp;know, you\u2019\u00adve heard it befo\u00adre: wash your hands \u2013 Period.<\/p>\r\n\r\n<p>Now, when it comes to nutri\u00adtion, plea\u00adse make sure&nbsp;to:<\/p>\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Cook fresh and avo\u00adid too much con\u00adve\u00adni\u00adence or can\u00adned foods. We want to have nut\u00adri\u00adent den\u00adse foods. Espe\u00adci\u00adal\u00adly avo\u00adid defi\u00adci\u00aden\u00adci\u00ades of the fat solu\u00adb\u00adle vit\u00adamins A&nbsp;and E (you find them for exam\u00adp\u00adle in dairy, eggs, nuts, seeds, oli\u00adve oil, sal\u00admon, macke\u00adrel) and water-solu\u00adb\u00adle vit\u00adamins folic acid, B6, B12 (who\u00adle grain pro\u00adducts, eggs, beef, tuna, sal\u00admon) and C (fresh fruit, veggies) impair immu\u00adne func\u00adtion and decrease the body\u00ad\u2019s resis\u00adtance to infection.<\/li>\r\n<li>Get your dai\u00adly pro\u00adte\u00adin amount (1.4\u200a\u2013\u200a1.6g\/kg body weight). Ina\u00adde\u00adqua\u00adte pro\u00adte\u00adin inta\u00adke wea\u00adk\u00adens your immu\u00adne sys\u00adtem. This is espe\u00adci\u00adal\u00adly rele\u00advant for peo\u00adp\u00adle that under\u00adgo calo\u00adry rest\u00adric\u00adtions to lose weight \u2013 a&nbsp;calo\u00adric defi\u00adcit a\/\u200bo not enough pro\u00adte\u00adin makes you more pro\u00adne to infections.<\/li>\r\n<li>When it comes to cer\u00adtain mine\u00adrals that can have an impact on our immu\u00adne sys\u00adtem, the\u00adre is equi\u00advo\u00adcal fin\u00addings on many. It\u2019s con\u00adfirm\u00aded that zinc, iron, magne\u00adsi\u00adum, man\u00adgane\u00adse, sele\u00adni\u00adum and cop\u00adper have an impact on our immu\u00adne sys\u00adtem, yet it\u2019s only zinc and iron that we find iso\u00adla\u00adted de\ufb01ci\u00aden\u00adci\u00ades in gene\u00adral. While excess mine\u00adral con\u00adsump\u00adti\u00adon (par\u00adti\u00adcu\u00adlar\u00adly iron and zinc) can impair immu\u00adne func\u00adtion and increase sus\u00adcep\u00adti\u00adbi\u00adli\u00adty to infec\u00adtions, I&nbsp;think it\u2019s best to eat your balan\u00adced diet with high value ingre\u00addi\u00adents and assu\u00adre you get the opti\u00admum in vit\u00adamins and mine\u00adrals wit\u00adhout any sup\u00adple\u00adments. If the use of a&nbsp;sup\u00adple\u00adment gives you a&nbsp;bet\u00adter fee\u00adling, ask at your store of trust for a&nbsp;balan\u00adced for\u00admu\u00adla that con\u00adta\u00adins a&nbsp;good blend of vit\u00adamins and mine\u00adrals ins\u00adtead of swal\u00adlo\u00adwing high doses of every sin\u00adgle nutrient.<\/li>\r\n<\/ul>\r\n<hr class=\"wp-block-separator\">\r\n<div class=\"wp-block-image\">\r\n<figure class=\"alignleft size-large\"><img decoding=\"async\" class=\"wp-image-491\" src=\"https:\/\/danihofstetter.ch\/wp-content\/uploads\/2020\/03\/abigail-keenan-YMVGhdhEgLY-unsplash1-1024x683.jpg\" alt><\/figure>\r\n<\/div>\r\n\r\n<p>Spe\u00adcial Focus for Athletes:<\/p>\r\n\r\n<p>Sin\u00adce most sports events from ama\u00adteur to pro\u00adfes\u00adsio\u00adnal level are can\u00adcel\u00adled until fur\u00adther noti\u00adce and the\u00adre are strong calls \u2013 from the ath\u00adle\u00adtes\u203a side ! \u2013 to can\u00adcel or rather post\u00adpo\u00adne the Olym\u00adpic games (July, Tokyo) as well, this is a&nbsp;com\u00adple\u00adte\u00adly new situa\u00adti\u00adon for all ath\u00adle\u00adtes out the\u00adre. They can well address weak\u00adne\u00ads\u00adses now, that had not had the neces\u00adsa\u00adry focus or time to it, but at the same time, they need to stay in shape. Many take a&nbsp;break from their nor\u00admal trai\u00adning plan. This redu\u00adces ener\u00adgy requi\u00adre\u00adments as well. They should fol\u00adlow the gene\u00adral recom\u00admen\u00adda\u00adti\u00adons: keep your body weight sta\u00adble, try to keep up your acti\u00advi\u00adty as \u00abnor\u00admal\u00bb as pos\u00adsi\u00adble. Think of your diet well: the\u00adre are inte\u00adres\u00adt\u00ading stu\u00addies with ath\u00adle\u00adtes that show, that a&nbsp;diet rich in car\u00adbo\u00adhy\u00addra\u00adtes gives you a&nbsp;stron\u00adger immu\u00adne defen\u00adse than an equi\u00adcal\u00ado\u00adric diet rich in fat. So, for all ath\u00adle\u00adtes out the\u00adre: don\u2019t try to aggres\u00adsi\u00adve\u00adly lose weight the\u00adse days. Make sure you drink enough, to not only avo\u00adid dehy\u00addra\u00adti\u00adon, but keep your sali\u00adva flowing \u2013 sali\u00adva con\u00adta\u00adins anti\u00admi\u00adcro\u00adbi\u00adal pro\u00adper\u00adties, inclu\u00adding immunoglobulin\u2011A (IgA), lys\u00ado\u00adzy\u00adme and a\u2011amylase to fight intru\u00adders in your&nbsp;mouth.<\/p>\r\n\r\n<p>Con\u00adsu\u00adme 30\u200a\u2013\u200a60g of carbs per hour in lon\u00adger work\u00adouts (&gt;2.5h) to keep cor\u00adti\u00adsol and inflamm\u00ada\u00adti\u00adon mar\u00adkers low, while avo\u00adi\u00adding immu\u00adne sup\u00adpres\u00adsi\u00adon. Don\u2019t sche\u00addu\u00adle your super hard HIIT block while being locked in to ride on rol\u00adlers, becau\u00adse fre\u00adquent bouts of inten\u00adse trai\u00adning will make you more pro\u00adne to infec\u00adtions as&nbsp;well.<\/p>\r\n\r\n<p>This goes out to peo\u00adp\u00adle too, that only start exer\u00adcis\u00ading now. Recent stu\u00addies show that 60 minu\u00adtes of mode\u00adra\u00adte exer\u00adcise should be met with a&nbsp;slight increase in car\u00adbo\u00adhy\u00addra\u00adtes, in order not to atte\u00adnua\u00adte your immu\u00adne function.<\/p>\r\n<hr class=\"wp-block-separator\">\r\n<p>I hope this gives you a&nbsp;few tips to get through the\u00adse dif\u00adfi\u00adcult times the best way pos\u00adsi\u00adble. We are in this tog\u00ade\u00adther and we should sup\u00adport each other in every pos\u00adsi\u00adble way. Make sure you stay safe, healt\u00adhy and com\u00admit\u00adted to the offi\u00adci\u00adal rulings to batt\u00adle the Covid-19.<\/p>\r\n\r\n<p><\/p>\r\n\r\n<p class=\"has-small-font-size\"><em>Source: Exer\u00adcise, Nutri\u00adtion, and Immu\u00adne Func\u00adtion, Glee\u00adson et al. Jour\u00adnal of Sports Sci\u00aden\u00adces \u2013 Febru\u00adary&nbsp;2004<\/em><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>For the first time in my life, I&nbsp;have the fee\u00adling, the world came to a&nbsp;stop.\u2026<\/p>\n","protected":false},"author":2,"featured_media":7991,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[159],"tags":[200,230,232,260,170,231,259],"class_list":{"0":"post-7989","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-science-en","8":"tag-athlete-en","9":"tag-covid-19-en","10":"tag-defense-en","11":"tag-germs-en","12":"tag-health-en","13":"tag-immune-en","14":"tag-inflammation-en"},"_links":{"self":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7989","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/comments?post=7989"}],"version-history":[{"count":1,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7989\/revisions"}],"predecessor-version":[{"id":7993,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7989\/revisions\/7993"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/media\/7991"}],"wp:attachment":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/media?parent=7989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/categories?post=7989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/tags?post=7989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}