‘Key nutrient’ boosts immunity and energy

An expert has disclosed the crucial steps people can take to combat perpetual tiredness, struggling during workouts and succumbing to illness. Energy and immunity issues are significant concerns for the majority of the adult population, particularly during winter when both temperatures and drive plummet.

Sports dietician Renee McGregor says there are five essential areas where minor adjustments can yield substantial results.

Stay properly hydrated

Even slight dehydration can trigger fatigue, headaches and diminished concentration, while also affecting physical performance and recovery.

“The first line of defence is your saliva,” Renee said. “It’s really important to stay hydrated. If you’re exercising regularly you need to replace fluid losses. Keep a water bottle with you and monitor the colour of your urine – pale straw is ideal.”

Support immunity with key nutrients

The NHS recommends adults consider a vitamin D supplement from September through to April. Alongside this, Renee says iron plays a vital role in immune function.

She is backing iron supplement brand Active Iron’s campaign to encourage women who regularly exercise to speak up about tiredness and fatigue – an indicator of inadequate iron levels. New research by Active Iron found that three-quarters of women are unaware that high training volume can contribute to inadequate iron levels.

Renee explained: “Iron is the nutrient that helps us to deliver oxygen around the body. It’s really important for our immune system and particularly for individuals that are active.

“If you exercise frequently you will have a slightly higher requirement of iron to deliver oxygen around the working body. And if you are a female with heavier periods your requirements will also be high.

“If you are low in iron you can start to feel quite physically run-down. You will find yourself feeling fatigued and you tend to become more out of breath as a result. You might pick up more coughs and colds because your immunity becomes quite depressed.

“This is where iron supplements such as Active Iron come in. The target for a female athlete is between 15mg and 18mg of iron per day, which is often hard to get through your diet alone, especially if you are a vegetarian.”

Vitamin C and zinc also perform crucial roles in immune function. A balanced, varied diet remains the cornerstone, but targeted supplementation can help bridge gaps where necessary.

Prioritise quality sleep

Sleep is when the body repairs, restores and strengthens immune defences. Consistently getting fewer than seven hours nightly can impact energy, mood and resistance to infection.

“Sleep is foundational,” Renee said. “You can eat perfectly, but if you’re chronically sleep deprived, your immune system and recovery will suffer.

“Aim for seven to nine hours per night. We live in a 24/7 society and a lot of people don’t get enough. Good quality sleep is probably the best thing you can have for your immunity.”

Manage stress

Chronic stress can deplete energy reserves and weaken immune defences over time, according to Renee.

“High stress increases the body’s demand for nutrients and can affect sleep quality. Personally, I really try to manage my mental load,” she said.

“One way to do this is to colour-code your week. If you’ve got a heavy day, then it’s a red day, which means you won’t do heavy training as well. Listen to your body.

“For example, if you have a long run scheduled for a Saturday but have a long day of travelling or working on Friday, still go out but don’t push your body to the extreme.”

Fuel properly for exercise

Under-fuelling is a frequent problem amongst active women. If you don’t consume enough, particularly carbohydrates, it can leave you feeling exhausted and jeopardise your immune health.

Renee said: “Food is fuel and if you’re training hard your body needs adequate energy to recover and maintain normal immune function.”

She advises ensuring meals include a balance of complex carbohydrates, lean protein, healthy fats and iron-rich foods.