Immune Health For Yoga Teachers

Teaching, working with large groups of people, partial dehydration and erratic eating schedules can all cause a comprised immune system. A weakened immune system leaves the body vulnerable to many  types of illness and disease, especially during seasonal shifts when new generation of viruses cause coughs and colds. Although the immune system can recognize viral strains it has encountered and beaten off before, it will not recognize a virus that has mutated.  Small genetic changes can trick the body into thinking a brand new species arrived.  A strong immune system can cope with this, however one that has been weakened by poor nutrition or stress will be severely challenged.

Fatigue, lethargy, repeated infections, slow wound healing, allergies, thrush, colds and flu are all signs that the body’s immune system is functioning below par. A healthy adult, for example, should suffer no more than two colds a year - so if you do succumb more to every passing infection, you definitely need to start supporting your immune system. What happens is that during a cold, the mucous membranes that line the nose become charged with the white blood cells that release large amounts of chemicals designed to destroy the virus. Unfortunately, these substances also attack the cells of the mucous membranes themselves, causing a runny nose and other disturbances.

As yoga teachers it is crucial that we take care of ourselves. Taking care of yourself in the club or yoga studio starts with taking care of yourself at home. Getting enough rest, eating healthy foods, avoiding excess alcohol or caffeine & stimulants, exercising and practicing meditation and introspection.  All will help you maintain health.   Here are some practical tips to help you stay healthy this year.

Stay Hydrated & Eat at Regular Intervals – I always have a bar of some sort with me. Hitting the grocery store for carrots, organic apples, tuna in a bag and turkey should always be a priority. Staying away from airplane food is always a big help. I find that I feel sick and have a headache after airplane food. I always bring some apples, turkey and vegs packed in small plastic bags on the flight.

Emergen-C – I start my day with two packages mixed with 6 oz of water. A great source of vitamin C and easily absorbed in liquid form. Try some of the new flavors like Tropical & Lemon /Lime. It’s great for kids too.

ProBiotics-  Crucial for maintaining good intestinal health. When the digestive system is working properly, germs have less of a chance to grab hold.  I take 4 Primal Defence tablets daily with my Emergen- C . These are best taken on an empty stomach.

Echinacea- almost everyone has now heard of the best-selling herbal remedy, which is prescribed in Germany by doctors and pharmacists to help fight colds and flu

Goldenseal was first discovered by the Aborigine healers in Australia. It will not only help prevent an infection if you are feeling low, but can reduce the inflammation of mucous membranes once you have a cough or cold.

Plain old Vitamin C - Most people will also reach for the vitamin C tablets at the first sign of a splutter. Many of the symptoms of a cold have nothing to do with the cold virus itself, but are caused by the body’s own immune response to that alien invader and it is this secondary problem that vitamin C can help counter..  Don't underestimate the importance of consuming good food sources of this vitamin.

Vitamin E:  This antioxidant & nutrient helps to slow down the symptoms of aging and strengthen body cells that fight infection. People who eat foods rich in vitamin E or take supplements have an added weapon against bacteria and viruses. Vitamin E also helps in the fight against heart disease and cancer.

Zinc, Iron, B Vitamins: Other nutrients essential for a strong immune system include adequate intakes of zinc, iron, and vitamins B6 and B12. A good daily multivitamin and mineral supplement providing 100-percent of the daily values ensures adequate intake of these nutrients on top of a well-balanced diet.

Dieting?  Rapid weight loss of greater than 2 pounds per week (an amount often recommended by many diet programs) can have negative immune effects. Consuming adequate calories is also beneficial to yoga teacher’s recovery and energy levels.

Nutritional Strategies for  Yoga  & Working Out:

Nutrition: sticking with a high intake of fruits and vegetables should pay off immune wise. They contain hundreds of phytochemicals that provide many preventative health benefits, and are also excellent sources of carotenoids that boost the activity of white blood cells called lymphocytes. Beta-carotene can also be converted to vitamin A in your body, an important nutrient for the immune system. Organic fruits & vegetables are always a wise choice.

Excess teaching and training can depress immune function. The body's susceptibility to a respiratory infection can be elevated for 24 hours after a tough workout, and a demanding race can impair your immune function for one to two weeks. Combining training with work can overtax an endurance athlete's resources, stress your body and compromise your ability to fight infection. There is a window of at least several hours of depressed immune function after hard exercise. Try to stay away from individuals who have colds after class.