that indicate a compromised immune system. Several studies show heavily trained athletes catch colds easily - one found that half-Ironman triathletes are five times more likely to catch a cold than someone who trains without competing. Another, admittedly small

elevate your immune system and give you a big boost of energy.”2. Jump into the poolThe repetitive footstrikes of running can sometimes lead to excessive fatigue. The solution is regular cross-training that provides relief and restores energy. “I love

.ColdsThe stress of running a marathon can depress your immune system, leaving you susceptible to colds, flu and other upper respiratory tract infections in the days immediately following the race. Self-care is the best way to reduce your risk of contracting a

."Nieman examined the exercise-and-free-radical question in his column "You Asked for It: Question Authority," in the July/August 2006 issue of ACSM Health & Fitness Journal. "The body is equipped with a sophisticated defence system that is quite efficient

.ColdsThe stress of running a marathon can depress your immune system, leaving you susceptible to colds, flu and other upper respiratory tract infections in the days immediately following the race. Self-care is the best way to reduce your risk of contracting a

BAD HABIT: You’re a night owl Runners who short-change sleep compromise recovery, immunity and mental sharpness, which can turn an easy workout into a gruelling one. "Sleep enhances the restoration of cells damaged by exercise," says Professor Jim

's selenium intake was lower than the recommended amount. Selenium is an important antioxidant and helps support the immune system. Good sources include brazil nuts, fish and shellfish, eggs, red meat, chicken and wholegrains.Fluid and hydrationRob usually

adapting to a regular (or increasing) training load. Long runs, hard sessions and races also leave your immune system dramatically lowered, so knowing what to eat, drink and do immediately after exercise is vital for staying fit and healthy too.Keep Moving

and liver carbohydrate stores (glycogen); replace fluid and salt losses (electrolytes) lost in sweat; regenerate and repair muscle damage (the adaptation process); and protect your immune and antioxidant defence systems.The window of opportunity

, coffee reduces absorption of iron and immunity-boosting zinc, according to a study at the University of Lyon, France....your heartUpper: Coffee drinkers with little self-control can take heart: Harvard researchers tracked 128,000 people for 20 years