I came across this in one of my medical references and had to let you
all know. It talks about reducing the risk of colds, but I thought the
listmembers would find the part with the asterisks interesting.
John
John Messmer, M.D.
Assistant Professor, Family and Community Medicine
Penn State Hershey Medical Center
ST. LOUIS (MD Consult) - A study of 547 healthy people at the University
of South Carolina found that regular exercisers suffered 25 percent
fewer colds over the course of a year, according to "Exercise for a
Cold-Free Winter" in the November-December My Generation.
Canadian researchers found that people who get regular, moderate
exercise produce more immunoglobulin A -- an immune-system enzyme that
fights the common cold. Follow these tips to stay well all winter.
Exercise outside. There are more cold-causing germs trapped inside homes
and fitness clubs than outside, said Dr. Stephen Rice, director of the
Jersey Shore Sports Medicine Center in Neptune, New Jersey.
Keep an easy pace. Determine your maximum heart rate (220 minus age, or
170 beats per minute for a 50-year-old) and maintain an exercising heart
rate at 60 percent of maximum (102 for a 50-year-old). Limit workouts to
an hour or less. More strenuous exercise can make people more
susceptible to colds, Rice said. Use an electronic heart monitor (about
$50 and up), or make sure you can maintain a conversation while
exercising.
Drink carbohydrate drinks. Sports replenishment drinks and orange juice
are good choices, said Julie Walsh, a registered dietitian in New York
City and a spokeswoman for the American Dietetic Association.
Researchers in England said cyclists consuming carbohydrate drinks
produced more immunoglobulin A than those downing no-carb drinks.
Consume 16 to 32 ounces per hour.
**Sing along. Participating in music by singing or dancing increases
production of immunoglobulin A, according to researchers at Willamette
University in Salem, Oregon. **
Disinfect. Wipe down any exercise machine before using it, Rice said.
Wash your hands thoroughly with disinfectant soap and warm water after
exercising.
Drink. Drink eight ounces of water for every 20 minutes of exercise.
Even mild dehydration can weaken your germ resistance.
Eat right. After a workout, protein helps muscles recuperate. Soybeans
and tofu, which provide immune-boosting isoflavones, are also good, said
New York City dietitian Heather Greenbaum. The bacteria in yogurt may
help ward off cold viruses.
If you catch a cold. It's OK to exercise if you don't have a fever or
any symptoms below the neck, said Tom Weidner, Ph.D, of Ball State
University in Muncie, Indiana. His research found moderate exercise
won't worsen or prolong a cold. Double the usual water intake after a
workout, as stuffy nose and coughs are often caused by dehydration,
Greenbaum said,
Taking 200 to 300 milligrams of vitamin C every five hours helps destroy
histamines in the blood that cause nasal passages to swell, said
nutritionist Carol Johnston of Arizona State University. This can help
unclog a stuffy nose without the drowsiness caused by antihistamines.
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