If you haven't already noticed, the infrequently pleasant summer weather has departed. In fact, we're about three quarters of the way through Autumn and there is definitely a bite in the chilly air. The HSE reports that the flu season stretches from October to April with people aged over 65 and pregnant women most at risk of contracting the nasty condition.
But even if you don't belong to the above groups, that doesn't mean that you're immune from the flu. And even with all the inherent health benefits of exercise, athletes are just as vulnerable. An excess focus on fitness can leave athletes felling run down and if you're the kind who exercises outdoors all year round, flu is always a risk.
So what is the flu? It is an infectious virus which transfers from patient to patient through coughing or sneezing. And the easiest way to identify if you have the flu is to look out for chills, headaches, the fever, a sore throat and a dry cough. If you're unfortunate enough to get to this stage, losing out on time at the gym is the least of your worries.
These symptoms are considerably painful and an antibiotic is most likely the only cure. In terms of a recovery, you're looking at a timeframe of up to 10 days.
But by incorporating these 10 flu fighting foods, you can be proactive rather than reactive about fighting the flu.
Raw Garlic
Garlic is an effective weapon against the flu. It has direct antiviral properties which should be consumed shortly after you spot the initial signs of flu to stop them from multiplying throughout the body. Ok, perhaps it's expecting too much of people to stomach a clove of uncooked garlic but it's still worth putting it out there that munching on a raw clove of garlic every three to four hours will maximise its effect on the virus.
But if you can't bring yourself to do this, the cooked version will still have some anti-microbial qualities to bring to the table. One tasty option is to sprinkle a few clumps of it on to a stir-fry dish.
Onions
Apologies to all the athletic vampires out there, this is not a menu for you. But similarly to garlic, onions are packed with flu combating traits. And unlike garlic, onions, particularly red onions, are edible in their raw state. Most deli counters will have a tray of fresh red onions diced up to make them easier to digest in a roll or sandwich, so don't hesitate to include them in your order at lunch.
Vitamin C
You might not have complete immunity from the flu but the white blood cells in our body are vital for protecting us from infection and other illnesses. Vitamin C foods are great for the production and activation of white blood cells and you don't have to open the wallet too widely to afford them. Citrus fruits such as kiwis, red and green peppers, broccoli and strawberries are just some of the foods drenched in Vitamin C.
Vitamin D
Endurance athletes put the bones in their legs and feet through a rigorous pounding every time they do a session. Ideally, they should keep stick to running on track, field and treadmill surfaces to give their step as much suspension as possible, but even with that box ticked, they still need to protect the health of their bones. A diet rich in Vitamin D is essential for maintaining strong bones and sunlight is the most natural source. But because the bleak winter weather denies us access to that, we need to come up with alternatives in food. Oily fish such as tuna or trout, cod liver oil and mushrooms are all suitable choices.
Berries
Berries of all descriptions are heavily concentrated in antioxidants which athletes need to fend of the flu. And if you're looking to narrow the search down to the best choice, then all you need is a packet of bluberries. Research shows that when tested, blueberries contain more antioxidants than 40 other types fruits and vegetables. Where possible, fresh blueberries should be your preference over the frozen variety and they're a delicious addition to fruit salads, smoothies and yogurt parfaits.
Manuka Honey
Manuka honey is another simple food strategy for minimising flu attacks. Without getting overly medical, the honey engages with three different types of bacteria including those that cause the vomiting bug, to halt their growth and keep you protected. Add a spoonful to a bowl of porridge to ensure that you get the full benefits.
Coconut Oil
Lauric acid is the key component of coconut oil for defending athletes from the flu. And if you've never heard of that type of acid, all you need to know is that it stops infections from enveloping the body. Lauric acid is difficult to find but there is abundance of it in coconut oil. Coconut oil is useful for cooking or you can also add it to a dish of sweet potatoes.
