I came across a great article written for FRS by Rikki Keen, a Registered Dietitian and Board Certified Specialist in Sports Dietetics. She works with NFL players to educate athletes on optimal daily fuel and hydration requirements, nutrient timing and supplementation.

Did you know that moderate exercise can actually boost your immunity from colds and flu for up to 24 hours? Further, “Exercising and maintaining a healthy weight can reduce systemic inflammation,” says Rikki, It’s important to keep exercising because after the 24 hours post workout, your immunity returns to the same levels as someone who is sedentary.

However, prolonged heavy training has the opposite affect: your immune system no longer functions at full capacity. In fact, when participating in marathons or other multi hour events, it could take several weeks for your your immune system to return to normal.

Our immune system is actually an “amazing communication network of cells, tissues, and organs that work together defending the body against attacks by ‘foreign invaders'”. Our skin and digestive track play an important role as the first defense barriers.

Rikki talks about the importance of sleep (7-8 hours each night) and fueling your workouts with the right carbohydrates and nutrients such as vitamin D, quercetin, EGCG and omega 3’s. She reinforces the importance of washing hands. She suggests drinking FRS (such as Healthy Defense) to help with fueling up and recovery.

So what’s the bottom line? Exercise regularly and in moderation. If you are really pushing yourself, make sure you are getting the essentials including sleep and diet.

Read the full article FRS® Healthy Defense™: Immune Balance.