Eat & Drink Your Way to a Healthy Immune System*

(Whether You're a Runner, Or Not!)

It’s that time of year - it’s cold, you’re stuck inside, and it seems everyone around you is coughing, sneezing, or blowing their nose. It’s already been a pretty bad flu season, and there’s talk that it could get worse. Just in time for the start of many spring training plans. 

No runner, in training or not, enjoys being stuck in bed instead of outside running. A bad cold can keep you out of those running shoes for a week or more, which is nothing but frustrating. Rest days are important, but you want them to be planned, or at least taken when youfeel like you need them, not because you’re sick.

While it’s nearly impossible to avoid all exposed to any germs (although feel free to give those coworkers who come to work looking like they are on their death bed some dirty looks or a friendly little email telling them to go home), there is plenty you can do to keep yourself healthy, or at least decrease the time that you’re sidelined from your beloved sport. A healthy immune system starts with what you’re putting into your mouth. No, I’m not talking about downing a bunch of Emergen-C or taking mega doses of supplements each morning. I’m talking food. Food in it’s natural form.

5 ways to eat (and drink) your way to a healthy immune system:

Pair this good diet with adequate sleep (7-8 hours per night) and you’re giving your body its best chance to fight off any virus that comes your way.

Do you include these foods in your diet?


* Shared via

(Sarah is a future registered dietitian and is completing a nationally recognized dietetic internship at The Brigham and Women’s Hospital in Boston  She also holds an MS in Nutrition Communication from Tufts University Friedman School in Boston. Sarah is a certified spin instructor, a triathlete, and an avid runner who regularly participates in road races from 5k to  1/2 marathons.  Follow her onTwitter @SpinnerSarah and at her personal blog Food and Fitness Friend.)