constant colds

superbad50

Hi guys ,

I forever feel sick , have constant colds , sinus infections , just generally feel worn out. i train hard regularly but i dont feel i am getting the rewards , as exercise is suppose to make you feel good.

I have recently increased my multi vitamin dosage , incorporated vitamin c , b complex and gargle into my diet to try and boost my immune system

should I be training at all is the first question and secondly has anyone got any recommendations on supplements etc

tnx lads / ladies

Hanley

What's your training schedule look like?

What's a "normal" days food?

How much do you sleep a night, on average?

Do you go out on the last much at weekends? (monthly frequency say)

the drifter

Hanley wrote: »

What's your training schedule look like?

What's a "normal" days food?

How much do you sleep a night, on average?

Do you go out on the last much at weekends? (monthly frequency say)

i over train...dont sleep enough..run a kcal deficit and have shares in captin morgans...im as sick as a dog...but ive learned to live with it...:cool:

superbad50

Hanley wrote: »

What's your training schedule look like?

What's a "normal" days food?

How much do you sleep a night, on average?

Do you go out on the last much at weekends? (monthly frequency say)[/QUOTE

] hi ,

well of late ,as in the last 10 weeks i have been training for the marathon . long distance cycles , once a week , approx 60-70km , 2 or 3 runs covering anything from 6 to 13 mile , some light weights and i play astro once a week for approx 1 hour , 15 minutes.

my sleep pattern is regular, approx 8 hours a night . never really feel recharged on awaking , due to my symptoms

diet would be fairly decent

branflakes with fruit for brekie , bagel with protein and mixed salad for lunch , may be 1 or 2 cereal bars and some more fruit inbetween meals. Dinner usually consists of either fish , chicken , meat with pasta , rice or potatoes with plenty of veg. approx 2 cups of coffee a day with one sugar in each cup.

alcohol consumption . most if not all weeks i would be well under the recommended weekly 20 units . binge very seldom . might just have 2 or 3 bottles twice a week.

stress levels seem to be very high but i would but this down to my anxiety. My immune system just seems very week and i get very nervous a lot of the time

i am considering taking a week or 2 off training to monitor my feelings

softmee

I think stress is killing immune system and every time I manage to be more relaxed and don't worry about things I feel better, plus :

-garlic
-honey
-ginger
-lemon

-oh and cold/hot showers :pac:

superbad50

softmee wrote: »

I think stress is killing immune system and every time I manage to be more relaxed and don't worry about things I feel better, plus :

-garlic
-honey
-ginger
-lemon

-oh and cold/hot showers :pac:

yes point taken . i need to work on mastering my stess levels as all the supplements in the world wont cure you if you are not in the right frame of mind

softmee

superbad50 wrote: »

i need to work on mastering my stess levels as all the supplements in the world wont cure you if you are not in the right frame of mind

I remember when I was a kid and really didnt want to go to school I could make myself sick -seriously I've got high temperature and all the symptoms.. so I really think our minds are very important.
(I also catch cold always when I am feeling down or depressed)

Burkatron

diet would be fairly decent

branflakes with fruit for brekie , bagel with protein and mixed salad for lunch , may be 1 or 2 cereal bars and some more fruit inbetween meals. Dinner usually consists of either fish , chicken , meat with pasta , rice or potatoes with plenty of veg. approx 2 cups of coffee a day with one sugar in each cup.

Your diet isn't great, that would be the 1st thing I'd change. You're also training for a marathon! It's playing havoc with your body & you're eating cereal & by the looks of it unless you're eating massive portions you're under eating! Eat more,eat better food & see how you feel!

Whats your weight & height?

Hanley

^^Agree

I always go for under eating and under recovering as a first port of call when the training load is high and you're getting sick...

You can faff about with micronutrients all ya want, but unless you're taking care of the big stuff (ie eating the right things in sufficient quantities) you're running in cement.

superbad50

Burkatron wrote: »

Your diet isn't great, that would be the 1st thing I'd change. You're also training for a marathon! It's playing havoc with your body & you're eating cereal & by the looks of it unless you're eating massive portions you're under eating! Eat more,eat better food & see how you feel!

Whats your weight & height?

Yes I would agree with you on the under eating . I had a bit of weight on before and kinda conscious of what i eat , dont want to go back to the weight i was before. would defo explain the constant tiredness and fatique issues

superbad50

Burkatron wrote: »

Your diet isn't great, that would be the 1st thing I'd change. You're also training for a marathon! It's playing havoc with your body & you're eating cereal & by the looks of it unless you're eating massive portions you're under eating! Eat more,eat better food & see how you feel!

Whats your weight & height?

hi ,

i am 5"11 , weigh 73kg and i am 33 years of age . can you be more specific when you say my diet isn't great ? what would you incorporate ?

CardinalJ

I always get sick when I over train. It's very hard to take a day off when you've had a few good sessions in a row.

I find I can train harder/more without getting sick when I take a lot of Vit C in my diet. Whether its all in my head or not doesn't really matter.

Sleep is key as well but 8 hours is probably enough for most people.

InTheTrees

I would have thought the first place to start is a check up from your doc.

Get the blood tests and make sure all your numbers are correct. Then you can start on diet and routine etc.

superbad50

InTheTrees wrote: »

I would have thought the first place to start is a check up from your doc.

Get the blood tests and make sure all your numbers are correct. Then you can start on diet and routine etc.

i gave up listening to doctors a long time ago. they too easily prescribe medication , and in my experience i have never really benefited from there advice.

my blood checks came back normal . is there such a thing as an immunologist , would love to get a proper analysis or check up on the health of my immune sytstem. might be fetching at straws here

Wollwead

Long distance running does you nofavours to be honest especially if your diets not good and you aint getting enough sleep or rest between workouts. By the sounds of things you're just constantly putting you repiratory system under pressure which is leading to sickness. I see it all of the time with recreational marathon runners. You should be more concerned with getting stronger fro hitting compound lifts with weights, doing sprints, low level cardio like runninb if you like, stretching foam rolling, resting with good diet and ample sleep all in a weeks work. Cmon man did you really think we were put on this earth to be able to run over 26 miles at 85% + of our max heart rate? I don't think so...

Frogdog

OP your diet is pants. Bran flakes and cereal bars and bagels? And you're training that much on that kind of food? No wonder you're sick.

Get better carbohydrates into you. Read the stickies here and in the Diet & Nutrition forum. Maybe also post your daily diet in the Diet & Nutrition forum and seek advice there.

Kevin Duffy

Wollwead wrote: »

Long distance running does you nofavours to be honest especially if your diets not good and you aint getting enough sleep or rest between workouts. By the sounds of things you're just constantly putting you repiratory system under pressure which is leading to sickness. I see it all of the time with recreational marathon runners. You should be more concerned with getting stronger fro hitting compound lifts with weights, doing sprints, low level cardio like runninb if you like, stretching foam rolling, resting with good diet and ample sleep all in a weeks work. Cmon man did you really think we were put on this earth to be able to run over 26 miles at 85% + of our max heart rate? I don't think so...

Maybe you don't think so, but there's lots of biological anthroplogical evidence that disagrees with you, as does the evidence of millions of people happily running all sorts of distances, some longer than the marathon. The rest of your advice/prejudice against running is equally unhelpful; he wants to run the marathon, good for him, advising him he "should" be more concerned with compound lifts is spectacularily missing the point.

OP, have a look at this I have a compromised immune system, but this stuff got me through a marathon, training for an ultra and competing in several multi-day adventure races. In addition, Quercetin taken immediately training (either supplement or just eating a few apples) seemed to make a difference for me. Make sure your Vit C is 1000mg a day. The RDA is 60, but that's only aimed at preventing scurvy, the higher dose is what's needed for immune benefit.

A quick glance at your diet suggest you're not getting enough carbs for someone in marathon training - they have a role to play in immunity as well as fuelling your training.

I'm guessing the marathon is now next week for you. Best of luck, hope the colds haven't wrecked training.

Wollwead

Kevin and OP, just to clarify, I include plenty of running in my training in fact i'm just back from the local park after doing some shuttle sprints. I run 3 times per week usually at a nice casual pace up to a max of 10k each time min 5k so i've nothing against running i just see so many people do such silly things with their training every day. OP asked for advice i gave mine, stop the silly training in short!

Arthurdaly

OP, I think an important point here is how does your training schedule compare to six months ago? Your doing a serious amount of training and the body needs to adjust.

My own personal experience is that your body tells you when to stop and it sound like you are doing too much.

If you are new to this or considerably increased your workload recently Id have a look at that.

superbad50

Wollwead wrote: »

Long distance running does you nofavours to be honest especially if your diets not good and you aint getting enough sleep or rest between workouts. By the sounds of things you're just constantly putting you repiratory system under pressure which is leading to sickness. I see it all of the time with recreational marathon runners. You should be more concerned with getting stronger fro hitting compound lifts with weights, doing sprints, low level cardio like runninb if you like, stretching foam rolling, resting with good diet and ample sleep all in a weeks work. Cmon man did you really think we were put on this earth to be able to run over 26 miles at 85% + of our max heart rate? I don't think so...

no mate i certainly do not . this will be my last 26 miler thats for sure. yes you are correct , i think i have battered my immune system , training to combat stress will be the way forward for me after the marathon , keeping my runs to an hour , lifting lightweights and maybe a bit of swimming.

There is a fine line between training properly and thinking you are training properly.

tnx pal

superbad50

Arthurdaly wrote: »

OP, I think an important point here is how does your training schedule compare to six months ago? Your doing a serious amount of training and the body needs to adjust.

My own personal experience is that your body tells you when to stop and it sound like you are doing too much.

If you are new to this or considerably increased your workload recently Id have a look at that.

i am a lot fitter for sure but not feeling great within myself . i am forever tired , and i get down alot due to constantly spitting / coughing or breathing heavily. I do think i have done too much to soon but thankfully this time nxt week i can chill for a couple of wks and let the body recover

superbad50

Kevin Duffy wrote: »

Maybe you don't think so, but there's lots of biological anthroplogical evidence that disagrees with you, as does the evidence of millions of people happily running all sorts of distances, some longer than the marathon. The rest of your advice/prejudice against running is equally unhelpful; he wants to run the marathon, good for him, advising him he "should" be more concerned with compound lifts is spectacularily missing the point.

OP, have a look at this I have a compromised immune system, but this stuff got me through a marathon, training for an ultra and competing in several multi-day adventure races. In addition, Quercetin taken immediately training (either supplement or just eating a few apples) seemed to make a difference for me. Make sure your Vit C is 1000mg a day. The RDA is 60, but that's only aimed at preventing scurvy, the higher dose is what's needed for immune benefit.

A quick glance at your diet suggest you're not getting enough carbs for someone in marathon training - they have a role to play in immunity as well as fuelling your training.

I'm guessing the marathon is now next week for you. Best of luck, hope the colds haven't wrecked training.

tnx for that kevin , interesting read.my carb intake is most definetly not what it should be at . my training has been compromised due to sinus infections , colds etc but i am confident i will see it out with my focus on the charity I am running the marathon for .:)

baldykav

your diet is definitely an issue and as the other lads say your carb' sources are poor choices. Bran Flakes are evil, why are you eating them? they're not healthy at all! Try some Pinhead oatmeal stacked with sunflower, sesame, pumpkin seeds , cinnamon, raisins and milled Chia stirred in. Also, complex carbs in general, but get some quick recvoery food into you within 20mins of training (i find the goodness shakes sachets a good carb-protein recovery mix). then eat within the hour

Fruit, nuts and natural yogurt for breaks, cereal bars are pure refined sugar muck. If you need a bar, try Nak'd bars (tesco sell them) they're a good fruit n nut mix. Your breakfast/lunch is too sparse and your dinner is probably too big so redress the balance.

Stress is a big killer in general, learn to itemise your day between work, training, meals, recovery, time with loved one's etc. The more control you have the less stress you'll have. Take on the task at hand, do it properly, then leave it and forget about it.

Training - What intensity are you doing your runs at? do you mix it up between intensity and recovery or are you just one paced? If so, you're probably not stimulating your system enough, but also not recovering enough which will gradually just wear you down. Most people have a tendency to run too quick and stay in "no mans land" of one paced training. Know what energy system a specific run session is aimed to improve and you'll make better gains, recovery runs (really slow!) should give you a more revitalized feeling afterwards, not have you feeling knackered.

superbad50

baldykav wrote: »

Training - What intensity are you doing your runs at? do you mix it up between intensity and recovery or are you just one paced? If so, you're probably not stimulating your system enough, but also not recovering enough which will gradually just wear you down. Most people have a tendency to run too quick and stay in "no mans land" of one paced training. Know what energy system a specific run session is aimed to improve and you'll make better gains, recovery runs (really slow!) should give you a more revitalized feeling afterwards, not have you feeling knackered.

Are Branflakes that bad? I was actually told to eat them by a nutritionist some time ago - reason being they are not that high in sugar compared to say rice krispies or cornflakes for instance. Also the high fibre content fills me up for longer so i am less prone to snack on junk. I do add linseed and some dried fruit to the branflakes. I often eat weetabix with the same seeds , maybe this would be a btr option , not a big fan of oatmeal.

After my workout i consume a ram3 post recovery drink , which has 30 grams of protein and approx 70 grams of carbs. Sometimes I would have a cereal bar with this until dinner time.

TBH i only eat cereal bars either before or after workouts to fuel my workouts and recoveries. i generally opt for nut ones like you say. Brazil nuts and cashnew nuts are eaten daily also but in very small quantities. the best part of my diet is made up complex carbs , ie wholegrain bread , pasta etc.

as for my training , I mix it up , a combination of slow long runs , interval training , ie in the gym and playing soccer and light weights. I monitor using my rs200 heart rate monitor so i know i am training within my target zones.

Stress is my biggest problem for sure . If i could master that i reckon most of my problems , illnesses would be no more. prioritising my stress levels is now on my agenda .

tnx for the advice

I will check out those cereal bars from tesco's . would be very handy to have a few in the bag when i am on the go.

your diet is definitely an issue and as the other lads say your carb' sources are poor choices. Bran Flakes are evil, why are you eating them? they're not healthy at all! Try some Pinhead oatmeal stacked with sunflower, sesame, pumpkin seeds , cinnamon, raisins and milled Chia stirred in. Also, complex carbs in general, but get some quick recvoery food into you within 20mins of training (i find the goodness shakes sachets a good carb-protein recovery mix). then eat within the hour

Fruit, nuts and natural yogurt for breaks, cereal bars are pure refined sugar muck. If you need a bar, try Nak'd bars (tesco sell them) they're a good fruit n nut mix. Your breakfast/lunch is too sparse and your dinner is probably too big so redress the balance.

Stress is a big killer in general, learn to itemise your day between work, training, meals, recovery, time with loved one's etc. The more control you have the less stress you'll have. Take on the task at hand, do it properly, then leave it and forget about it.

nice_guy80

I have not been sick in the last 5 months since I cut all dairy out of my diet - milk, cheese, yoghurt. I used to get the flu regularly, and sinus/headcold issues before that

I don't take any multi vitamins
eat lots of fruit and veg
have cut way down on grains
add hemp seeds, flaxseed and others to my diet everyday

I train hard - 2/3 times in gym a week.
playing sport 2/3 times too.

I have a very regular sleep pattern

basically, eat well, sleep well and

superbad50

nice_guy80 wrote: »

I have not been sick in the last 5 months since I cut all dairy out of my diet - milk, cheese, yoghurt. I used to get the flu regularly, and sinus/headcold issues before that

I don't take any multi vitamins
eat lots of fruit and veg
have cut way down on grains
add hemp seeds, flaxseed and others to my diet everyday

I train hard - 2/3 times in gym a week.
playing sport 2/3 times too.

I have a very regular sleep pattern

basically, eat well, sleep well and

hi , yes i went down the dairy route before , cut it out for a while . I did somewhat less congested but overall i did not see a huge difference. I suppose we are all just built differently.

I've got some good tips from this forum so I will see how i get on . tnx for the advice

superbad50

Hanley wrote: »

What's your training schedule look like?

What's a "normal" days food?

How much do you sleep a night, on average?

Do you go out on the last much at weekends? (monthly frequency say)

hi hanley ,

brekie would consist of either branflakes or weetabix with linseeds , one coffee with one sugar and a glass of smoothie

pre lunch maybe a tracker bar and a banana

lunch , could be either pasta , lasagne , burger , or a carvery style dinner , depending on the menu . cup of coffee after lunch

get home i would have some brazil nuts before preparing dinner

dinner would either be pasta , white rice , potatoes with either fish , chicken or meat with lots of veg .

would generally sleep on average 7 hours sleep a night but often wake up restless . don't go on binges that much . kind of drink in moderation , 2 or 3 pints twice a week and more often than not it would be sitting at home or to the local

superbad50

Burkatron wrote: »

Your diet isn't great, that would be the 1st thing I'd change. You're also training for a marathon! It's playing havoc with your body & you're eating cereal & by the looks of it unless you're eating massive portions you're under eating! Eat more,eat better food & see how you feel!

Whats your weight & height?

hi ,

yes would agree on under eating although having said that I am training hard but not losing anymore weight . can you explain to me what you mean by cereal is playing havoc with myself ?

I am 73kg and 33 years of age

tnx in advance

superbad50

superbad50 wrote: »

hi ,

yes would agree on under eating although having said that I am training hard but not losing anymore weight . can you explain to me what you mean by cereal is playing havoc with myself ?

I am 73kg and 33 years of age

tnx in advance

hi ,

on a different note , how do you highlight the part of the text you want to quote like you have done in your last post , cheers

bluefinger

superbad50 wrote: »

Hi guys ,

I forever feel sick , have constant colds , sinus infections , just generally feel worn out. i train hard regularly but i dont feel i am getting the rewards , as exercise is suppose to make you feel good.

I have recently increased my multi vitamin dosage , incorporated vitamin c , b complex and gargle into my diet to try and boost my immune system

should I be training at all is the first question and secondly has anyone got any recommendations on supplements etc

tnx lads / ladies

HI OP. Just wanted to recommend that you buy a Neilmed sinus rinse kit or netti pot for your sinuses. I started to experience very bad sinus infections a few years ago and tried everything including surgery to get some relief. Using one of these kits everyday has been the best thing i've done. Some people (including a gp I spoke to) recommend echinecea for sinus along with vit c aswell although I never got much use out of it. Also try to get more sleep if you can.

To highlight text just select it and hit the Bold button at the top of the message box, like you would for a word document.

superbad50

bluefinger wrote: »

HI OP. Just wanted to recommend that you buy a Neilmed sinus rinse kit or netti pot for your sinuses. I started to experience very bad sinus infections a few years ago and tried everything including surgery to get some relief. Using one of these kits everyday has been the best thing i've done. Some people (including a gp I spoke to) recommend echinecea for sinus along with vit c aswell although I never got much use out of it. Also try to get more sleep if you can.

To highlight text just select it and hit the Bold button at the top of the message box, like you would for a word document.

Hi ,

I have had an operation on my septum without success. If anything my nasal passage feels worse.

I already have the Neilmed sinus kit . I use the blue sachets as the mix. I haven't been using that much TBH. It does clear some of the gunk from THE nose area but shortly after my nose blocks again , frustrating to say the least . The doctor put me on antibiotics and gave me a presciption for nasonex .I think with past sprays i was not inserting the spray directly into the sinus . I have since leaned forward and placed the nasal spray to the rear of the nasal cavity . I do seem to be getting a bit more relieve so fingers crossed

I can't see how echinacea would work , i have tried this in the past for colds , etc without much success . I take vitamin C also .

tnx for the reply pal . I will see how i get on with the antibiotics and spray before buying anything else. I am kind of poor , ha.:mad: