Runners: Nutrients from Food (not Supplements) Keep Immune System Strong

Last month, I wrote about my struggles to fight off a nasty respiratory virus that kept me from running for nearly four weeks. It sparked a search on my part to learn more about improving my immune system’s ability to fight off infections.

A colleague of mine passed along an article from the Wall Street Journal last month that detailed the role nutrients from food have in maintaining a strong immune system. What it comes down to is knowing the vitamins and minerals that contribute to the immune system and the foods that serve as good sources for these nutrients. One fascinating point – malnourished people can serve as a breeding ground for viruses that spread to healthy people. Think about last spring’s outbreak of the H1N1 virus or the SARS virus from a few years ago.

So, what foods help your immune system? How much do you need?

The WSJ story provided a helpful chart of the key vitamins and minerals that contribute to a strong immune system. Vitamin A was the top nutrient, benefiting all four categories of immunity health. It helps regulate the immune system by making white blood cells that fight off infections and viruses. Good sources for vitamin A are liver, carrots, spinach and kale.

Other key nutrients and the food sources to look for include:

· Vitamin B-6: potatoes, bananas and fortified cereals
· Vitamin C: red pepper, orange juice, kiwi and broccoli
· Vitamin D: salmon, mackerel, tuna and fortified milk
· Vitamin E: wheat germ oil, almonds and sunflower seeds
· Iron: chicken liver, beef, fortified cereals, and beans
· Selenium: Brazil nuts, tuna (in oil), beef and turkey
· Zinc: oysters, Alaska king crab, pork shoulder and fortified cereals

The NIH Office of Dietary Supplements is a great resource for detailed information on these nutrients and the suggested serving sizes.

What's the issue with taking supplements to get these nutrients?

A multivitamin is a good addition to your diet, but supplements of individual vitamins and minerals can be problematic. Supplements aren't absorbed as easily by the body as nutrients from food. And too much of certain nutrients can be detrimental. For example, an excess of zinc can create problems with your body's ability to absorb other minerals. In addition, some supplements can interfere with over-the-counter drugs and prescriptions.

So runners, don't let a weak immune system interrupt your training schedule. Maintain your health by getting a good balance of vital nutrients from food. If you take supplements, be informed about the potential effects.

This week’s route is a 3.5 mile run through Druid Hills and Fernbank. You can find the route at Map My Run under my group Atlanta Running.

· Start at the parking lot of the Fernbank Museum

· Turn right on Clifton Rd· Turn right on E. Clifton Rd

· Turn right on Conventry Rd

· Turn right on Heaton Park Dr

· Turn left on Atwood Rd

· Turn right on Ponce de Leon Ave

· Turn right on N. Ponce de Leon Ave

· Turn right and cross Ponce de Leon Ave

· Veer right onto S. Ponce de Leon Ave

· Cross Ponce de Leon

· Turn left on Lullwater Estate

· Follow Lullwater back to Ponce de Leon

· Turn left on Ponce de Leon

· Turn left on Clifton Rd

· End at the Fernbank parking lot

What an Inspiration! Girls on the Run Participants “Graduate” at 5K Race

Readers of my blog will know that I’m a big fan of Girls on the Run (GOTR). This terrific organization hosts running programs for girls 8 to 13 to encourage healthy lifestyles and foster self-esteem. Programs are offered at local schools, YMCAs and Girls Inc. sites. At the end of the program, girls “graduate” by running the New Balance GOTR 5K race.

On Sunday, GOTR Atlanta hosted its annual fall 5K for these young runners. As a volunteer, I felt lucky to join the celebration as the girls completed their first race. And I had the best job – tracking runners’ race times as they crossed the finish line. The girls’ energy and joy was amazing to witness. They broke out in cheers and chants, creating an incredible atmosphere. One GOTR coach shared her experience at the group’s blog, Why We Run. For me, the best part was to see the expression of pride and accomplish on the girls’ faces as they crossed the finish line. As an added bonus, I got to deliver a $1,500 sponsorship check from The UPS Foundation to GOTR Atlanta.

If you’d like to support GOTR, consider joining its fundraising program SoleMates. You can participate in any event to raise money for GOTR programs.

I’m on a Mission for a Stronger Immune System

A nasty respiratory virus has been making its way around Atlanta and I fell victim to it last month. Chest-aching cough and blocked sinuses delivered nearly four weeks of misery. Ever since I became a mom, I’ve had a tough time fighting off colds and viruses. Getting sick becomes a real challenge when you’re training for a race. Losing a week or two of running can derail a meticulously planned training schedule.

Over the next few weeks, I’m going to research information on boosting my immune system. My search will include conversations with co-workers, friends and medical practitioners, web surfing news and health sites, and flipping through recent issues of Runner’s World. I expect to get lots of input on diet, but I’m wondering what else I’ll learn. Does sleep make a big difference? Will over-the-counter vitamins and supplements offer a meaningful boost? I’ll provide updates on my search at this blog. I’d love to hear your opinions and advice.

Product Review: thriv running apparel

I was recently offered an opportunity to review a running shirt from thriv, a new brand entering the athletic apparel market. Let me start first with a disclaimer: I received two shirts for free to review (one for me and one for my husband). I’m under no obligation to publish my review, and the opinions that I share are based on my and my husband’s experiences. O.K -- so now for my review.

To be honest, I was pleasantly surprised by the shirt. It feels lighter and softer than the typical running shirt that’s designed to wick sweat. And it’s quite comfortable. I wore the shirt twice during afternoon runs when the weather was in the low 70s. Typically, I get warm pretty quickly so I don’t like to keep a shirt on for long. I was a bit amazed that I felt pretty comfortable wearing this shirt throughout each of my 50-minute runs. It did a good job of wicking away sweat. My husband also liked the shirt and his feedback was similar to mine. Washing instructions are the same for other sports apparel I own (cold water wash/tumble dry low). The brand promotes its use of bamboo and organic cotton as key materials. I appreciate the use of a sustainable plant like bamboo (regarded as the fastest growing woody plant on the earth). It would be really cool if thriv could eventually offer a garment recycling program like Patagonia’s Common Threads. You can purchase thriv apparel at Sports Authority online and at select Sports Authority stores. My husband and I tested the short-sleeve shirts that sell for $24.99. The brand also includes long-sleeve shirts, shorts, pants and racer-back tops.

Halloween Day Race Offers Family Fun

I’m a fan of events that support local schools. Here’s one that offers something fun for every member of the family.

Oakhurst Preschool Cooperative hosts its 3rd annual Beat the Street for Little Feet at Candler Park. The event includes both a 5K and 1-mile race plus a fun run for kiddies. After the race, stay for the children’s festival. Activities include live music, a costume contest, face painting and food. The 5K route is available at the event site. Register at Active.com or at your neighborhood Big Peach Running Co. Proceeds from the race help the school provide tuition assistance and classroom supplies.

Have an old pair of running shoes lying around? Donate them at the race to Nike’s Reuse-A-Shoe program. Nike’s site features a cool video showing how old shoes are deconstructed and repurposed for a variety of play surfaces.

It’s Fall … Get Out and Run Atlanta!

It’s almost the middle of October and Run Georgia’s Race Calendar shows over 50 race events scheduled for the remainder of the month. There’s no excuse not to get outside and run. Here are a few races to consider:

Big Peach Fall 5 Miler – October 17
If you’re in Marietta, don’t miss this race. Big Peach always hosts a great event. The course runs through the neighborhoods of East Cobb. Register at any Big Peach Running Co. location.

Monster Dash 5K and Little Goblin Run – October 17
You gotta love a race with a Halloween theme. The beautiful neighborhood of Grant Park hosts this family-friendly event. While online registration closes October 12, you can sign-up on race day.

Atlanta Dog Jog – October 24
Looking for an easy run with your four-legged friend? This event offers the choice of a 1 or 2-mile course. If you run the 2-mile course, you and your pup are eligible to win. Awards given to the top three finishers in the small, medium, and large dog categories.

Run Like Hell 5K – October 31
What better way to kick-off Halloween festivities than a race through Oakland Cemetery. Run past the headstones and mausoleums of Atlanta’s most notable dead. Proceeds benefit the cemetery’s restoration efforts.

Callaway Gardens Twilight 10K – November 7
It’s not likely you’ll find a more scenic course in November. Spend the evening running through gardens and holiday lights display. The race is limited to the first 500 registrants. It’s a qualifier for the Peachtree Road Race.

Cabbagetown Romp and Stomp 5K – November 7
Looking for an intown run? Check out the Cabbagetown Romp and Stomp. After running the quick course, race participates can celebrate over a bowl of free chili. Registration is available online at Active.com or at Big Peach Running Co. locations.

What it Means to be a Volunteer

I’ve been thinking a lot about volunteering lately. A blog post by my friend Nadine Randall offered a candid, moving account about her experience with Girls on the Run Atlanta. Often times, volunteering leaves us with a sense of pride and altruism. But Nadine’s story didn’t reflect on those factors. Rather, it focused on her uncertainty over her ability to coach and mentor a group of girls. Over time, she gained confidence in her skills and discovered a sense of joy in her role. And that’s an important lesson. While we often view volunteering as a selfless act, we gain in ways we don’t always expect.


This week’s route is the Run for Research 5K course at Piedmont Park:
· Start at the corner of 14th and W. Peachtree St.
· Head towards Piedmont Park
· Follow the path around Lake Clara Meed and through Piedmont Park
· Exit Piedmont Park at 10th St.
· Run down 10th St. toward W. Peachtree St.
· Turn right on W. Peachtree St.
· Turn right on 13th St.
· End at 13th St. and Peachtree Walk