Athletes Archives - Page 2 of 2 - Athletes Sanctuary

Photo of Kate Smyth naturopath, performing an examination on a patient.

Sports naturopathy, also known as sports focussed naturopathic medicine, uses natural healing approaches and offers many potential benefits for athletes.

Naturopathic practitioners (Naturopaths) aim to maintain optimal health through a balanced and yet comprehensive approach. Naturopathy complements other conventional medical and allied health practices.

Potential benefits of sports naturopathy for athletes include:

Holistic Approach: Sports naturopathy takes a holistic approach to health, considering the physical, mental, and emotional aspects of an individual. A naturopath is trained in nutritional medicine, biochemistry, herbal medicine, pharmacology and pathology. A scientific medicine and a complex holistic approach can be particularly beneficial for athletes as it addresses the whole person, rather than just isolated symptoms.

Individualised Treatment: Naturopaths create personalised treatment plans for athletes based on their specific nutritional needs, sporting goals, and health conditions. This facilitates targeted and effective interventions.

Nutrition and Dietary Guidance: Proper nutrition can enhance energy levels, prevent illness and nutrient deficiency, and overall sports performance. A food first approach focusses on using food as medicine. A naturopath will also provide balanced and nutritious guidelines to meet an athlete’s nutritional requirements.

Natural Solutions: Heavily researched and synergistic natural solutions such as vitamins, minerals, and herbal medicines are used to support athlete’s health and performance. These supplements are chosen based on scientific evidence and matched to the individual’s needs. We draw on the vast number of published research papers on global medical databases and carefully assess the integrity quality and validity of papers and underlying research projects.

Stress Management: Athletes can experience high levels of physical and emotional stress as part of living a very full life.. Adaptogens are a category of natural medicines that modify stress hormones such as cortisol and support calming neurotransmitters like GABA. Adapatogens better equip the athlete to consistently perform well under pressure by adjusting the nervous system’s response to stress.

Injury Prevention and Repair: Naturopathic treatments promote healing of bone fractures, muscle, tendon and ligament damage and underlying inflammation. Naturopathic anti-inflammatory medications and nutrition have been shown to have similar effects as non-steroid anti-inflammatory medications with limited side effects.

Detoxification: Where appropriate gentle detoxification approaches can help athletes maintain optimal organ function and overall health.

Pain Management: Sports naturopathy offers various natural solutions that ease pain as part of injury management, neurological issues, painful periods and headaches. These approaches may help athletes manage pain without relying solely on pharmaceutical medications.

Enhance Recovery: Poor recovery can be a sign of underlying health imbalances. Minerals and herbal medicines promote muscle relaxation and reduce inflammation. Sports naturopathy complements other recovery techniques such as water running, anti gravity, Normatec recovery systems, cold water and sauna therapy. A naturopath may also refer to massage, kinesiology, bowen, osteopathy and myopathy.

Optimise Immune Function: Immune support is crucial for athletes who are prone to overexertion and increased susceptibility to illness. So often athletes get run down and sick right before competition and in the weeks following. A preventative approach including key immune boosting nutrients, wholefood medicines and herbs can be beneficial and well tolerated during times of high stress.

Digestive Health: Proper digestion and absorption of nutrients is key foundation in sports naturopathy. Naturopaths work to resolve digestive symptoms such as bloating, diarrhoea and urgency are common issues.

Long-Term Wellness:. By addressing the root causes of health issues and providing preventive strategies, athletes can aim for sustained peak performance over time and minimise health issues.

It’s important to remember that while sports naturopathy can offer these potential benefits, as with all medical interventions, individual responses may vary. Athletes should consult with a qualified sports focussed naturopath to create a comprehensive and well-rounded approach to their health and performance.

Photo of a female athlete kneeling down on the ground as she is exhausted.

Training fasted involves exercising without food and/or energy drinks for a period of time. The most common fast lasts for 8/12 hours or extended to 16 hours as an overnight fast. During this period, we tap into fat stores in the form of ketone bodies and stored glycogen.

Runners often train fasted unconsciously as a morning run or gym session before breakfast.

This practice has gained popularity due to its potential effects on fat loss, and overall performance. However, it also comes with its share of pros and cons and is not for everyone. Here’s a list of some of the potential pros and cons:

Pros of Training Fasted:

Weight management: Training fasted may increase the body’s reliance on using stored fat for energy. Over time this aids fat loss and contributes to the maintenance of lean muscle mass, beneficial body composition and weight management.

Weight management: Reduced body fat, contributes to the maintenance of lean muscle mass and beneficial body composition. This can be beneficial for athletes competing in weight categories or sports dependant on body composition such as body sculpting.

Insulin Sensitivity: It can improve insulin sensitivity. When you do eat after exercise, the body absorbs nutrients more efficiently, which is beneficial for overall health and weight management. This assists with blood sugar control, energy levels and management of insulin resistance and diabetes.

Hormonal Responses: Training fasted can lead to increases in human growth hormone (HGH) key to muscle growth. Muscle growth is important to athletes in strength and body sculpting related sports.

Metabolic Adaptation: Proponents will argue that training fasted makes them more efficient at using fat stores for energy. In recent times the belief has gained traction in the endurance running community (especially ultra running).

Cons of Training Fasted:

Performance Impairment: Fasting and then training can lead to decreased performance, especially for high-intensity workouts. Without readily available carbohydrates athletes experience lower energy levels during and post exercise. Recovery, strength, and endurance are also impaired.

A recent review of 46 studies concluded eating before exercise prolongs aerobic performance. The debate becomes clouded in practice as endurance athletes can feel ok during low-to-moderate intensity training when training fasted. A runner can feel good on an easy 6km recovery run but rubbish doing 1km reps.

Muscle Breakdown: Training fasted could potentially lead to increased muscle breakdown due to the lack of readily available energy sources. This is detrimental to muscle gain and repair.

Hydration and Electrolyte Imbalance: Fasting can lead to dehydration and electrolyte imbalances, which can negatively impact workout performance and recovery.

Additional adrenal gland stress: It can increase adrenaline levels and cortisol levels. This is not a great scenario for those athletes with already high levels of stress.

Lower hormones: reduces male sex hormones (androgens) and negatively impacts libido and metabolic health. This is non-beneficial for men but beneficial for women with polycystic ovarian syndrome (PCOS). Training fasted does not appear to have any effect on estrogen or prolactin levels in women.

Training fasted may also reduce thyroid hormones -thyroid stimulating hormone (TSH) and T3- active thyroid hormones. This may contribute further to thyroid hormone imbalances.

Risk of Overeating Post-Workout: Some individuals compensate by consuming larger meals after exercise. Sugar and carbohydrate cravings increase as the day progresses. Poor food choices and excessive sugar intake peaks towards the end of the day. This can then result in disturbed sleep and reduced energy levels the following day.

Lack of Nutrients for Recovery: After exercise, your body needs nutrients for muscle repair, glycogen replenishment, and overall recovery. Fasted training can limit the availability of these nutrients at a critical time and delay recovery.

Individual Responses: Fasted training might be suitable for some individuals but not for others. Factors like genetics, training goals, and personal preferences can greatly influence the effectiveness and comfort of training fasted.

Increased Perceived Effort: For some athletes, training on an empty stomach can make training sessions feel harder. This can impact motivation and adherence to the training routine.

In summary, training fasted can have potential benefits such as increased fat loss and improved insulin sensitivity. However, training fasted also comes with potential downsides like impaired performance and muscle loss. Athletes are also at risk of reduce hormone levels, dehydration and nutrient deficiencies with prolonged fasting.

Your training goals, preferences, and how your body responds to fasted training is important to observe. We always recommend seeking professional help from a sports naturopath or nutritionist to ensure training fasted aligns with your specific circumstances.

Sources:

Aird, T. P., Davies, R. W., & Carson, B. P. (2018). Effects of fasted vs fed‐state exercise on performance and post‐exercise metabolism: A systematic review and meta‐analysis. Scandinavian journal of medicine & science in sports, 28(5), 1476-1493.

Cienfuegos, S., Corapi, S., Gabel, K., Ezpeleta, M., Kalam, F., Lin, S., & Varady, K. A. (2022). Effect of intermittent fasting on reproductive hormone levels in females and males: a review of human trials. Nutrients, 14(11), 2343.

Kim, B. H., Joo, Y., Kim, M. S., Choe, H. K., Tong, Q., & Kwon, O. (2021). Effects of intermittent fasting on the circulating levels and circadian rhythms of hormones. Endocrinology and Metabolism, 36(4), 745-756.

Hackett, D., & Hagstrom, A. D. (2017). Effect of overnight fasted exercise on weight loss and body composition: A systematic review and meta-analysis. Journal of Functional Morphology and Kinesiology, 2(4), 43.

Hansen, D., De Strijcker, D., & Calders, P. (2017). Impact of endurance exercise training in the fasted state on muscle biochemistry and metabolism in healthy subjects: can these effects be of particular clinical benefit to type 2 diabetes mellitus and insulin-resistant patients?. Sports Medicine, 47, 415-428.

Vieira, A. F., Costa, R. R., Macedo, R. C. O., Coconcelli, L., & Kruel, L. F. M. (2016). Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. British Journal of Nutrition, 116(7), 1153-1164.

Zouhal, H., Saeidi, A., Salhi, A., Li, H., Essop, M. F., Laher, I., & Ben Abderrahman, A. (2020). Exercise training and fasting: current insights. Open access Journal of sports medicine, 1-28.

Want to know more? Contact the Athlete Sanctuary and learn how we can help you to increase health, wellbeing and performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a Master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.

Photo of a female athlete wearing a hoody on a dark gloomy day

Seasonal Affective Disorder (SAD), also known as seasonal depression or seasonal mood disorder, can have many impacts to your way of life, including your athletic performance. While SAD’s prevalence in Australia may differ from other regions, it is still important to explore the experiences of female athletes living with SADs. In this blog post, we will delve into the symptoms and unique challenges faced by female athletes in relation to SAD, and strategies to navigate through it.

SEASONAL AFFECTIVE DISORDER

It’s vital for female athletes to recognise the intersection between their mental health and athletic performance, and acknowledge that working on mental health can positively impact their overall performance and condition.

SAD is suggested to be linked to the circadian rhythms (‘body clock’) adjustments at certain times of the year and in response to variations in exposure to sunlight. This is thought to impact the hormones melatonin and serotonin, which affect sleep and mood.

Those most at risk are younger females, those with a family history of depression, bipolar disorder, or SAD. The risk increases the further away from the equator. Vitamin D deficiency is also linked to SAD and people with SAD may produce less Vitamin D. As Vitamin D plays a role in serotonin activity, Vitamin D deficiency and insufficiency have been associated with depressive symptoms.

SAD frequently co-occurs with other disorders including attention-deficit hyperactivity disorder (ADHD), addiction, and eating disorders.

RECOGNISING SEASONAL AFFECTIVE DISORDER

Awareness of Seasonal Patterns
Athletes experiencing SAD may notice seasonal patterns to their moods.

Winter
Common observations over winter include:

Decline in mood, sadness and depression
Fatigue without explanation
Reduced motivation
Hopelessness
Social withdrawal
Overeating and carbohydrate cravings
Excessive sleeping

Summer
In summer SAD may look more like sleep issues, not feeling hungry, losing weight and feeling agitated and anxious.

By recognising these patterns and symptoms, athletes can better anticipate and prepare for the potential impact on training and performance.

ADJUSTING TRAINING SCHEDULES

Athletes and coaches may need to modify training schedules to accommodate SAD symptoms. This could mean adjusting the timing of workouts to coincide with optimal sunlight exposure in the middle of the day, incorporating more indoor training during the darker months, or allowing for flexibility in training intensity to accommodate fluctuations in mood and energy levels.

USING SUPPORT NETWORKS AND RESOURCES

Communication
Openly communicate with coaches, supporters, friends and family about your experiences with SAD. By sharing your challenges and seeking understanding, you can foster a supportive environment that promotes positive mental health and helps alleviate the burden of SAD symptoms.

Seek Out a Mental Health Professional
Support from a mental health professional who specialises in sports psychology can be incredibly valuable. These professionals can provide tailored strategies to manage SAD symptoms, including cognitive-behavioural techniques, mindfulness practices and stress management tools.

In some cases your doctor may recommend light therapy.

SELF-CARE AND WELLBEING

Sunlight Exposure
Spend time outdoors during daylight hours, as sunlight exposure has a positive impact on vitamin D levels, sleep, mood and energy levels. Including outdoor activities, such as training sessions, walks and other outdoor hobbies, can help combat the effects of SAD.

Rest and Recovery
Prioritise sufficient sleep and establish consistent sleep routines to support your mental health and physical wellbeing.

Stress Reduction
Implementing stress reduction techniques, such as meditation, deep breathing exercises, or taking time with hobbies, people etc that bring joy, can help to alleviate SAD symptoms and promote overall mental wellbeing.

Vitamin D
We recommend athletes who suffer from SAD check their vitamin D levels every 6 months. Maintaining regular sunlight exposure and intake of vitamin D rich foods is essential to the prevention of deficiency. In many cases vitamin D supplementation is required.

Managing Seasonal Affective Disorder requires a comprehensive approach that integrates mental health and performance considerations. By recognising the unique challenges you face and implementing strategies such as adjusting training schedules, tapping into support networks and prioritising self-care, you can affectively navigate SAD while maintaining fitness and performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit our website.

References
1. Armstrong, S. L., & McVeigh, D. (2019). A systematic review of athletes’ experiences with self-talk. Frontiers in Psychology, 10, 1518.
2. Fenton, G., McPherson, A., & Kinnafick, F. (2019). Qualitative inquiry into the lived experiences and coping strategies of female athletes with eating disorders. Psychology of Sport and Exercise, 42, 100-108.
3. Gulliver, A., Griffiths, K. M., & Christensen, H. (2012). Perceived barriers and facilitators to mental health help-seeking in young people: A systematic review. BMC Psychiatry, 12.
4. Pargman, D., & Wiese-Bjornstal, D. M. (2003). Examining links between emotional states and physical activity among individuals with high physical activity levels. Journal of Applied Sport Psychology, 15(4), 300-317.
5. Melrose S. Seasonal Affective Disorder(2015): An Overview of Assessment and Treatment Approaches. Depress Res Treat. doi: 10.1155/2015/178564.
6. Murray, G. (2004). How common is seasonal affective disorder in temperate Australia? A comparison of BDI and SPAQ estimates. Journal of affective disorders, 81(1), 23-28.
7. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
8. https://www.psycom.net/depression.central.seasonal.html
9. https://wayahead.org.au/get-the-facts/seasonal-affective-disorder/
10. https://www.healthdirect.gov.au/seasonal-affective-disorder

Photo of a bowl of pumpkin and ginger soup with a spoon.

We all know that winter weather calls for delicious, heart warming soups. This delicious pumpkin soup recipe has the added bonus of ginger – an ingredient that aids digestion and is packed with antioxidants that help prevent arthritis, inflammation and various types of infection. There are so many health benefits of ginger!

Ingredients

1kg pumpkin, peeled, seeds removed and cut into 4cm pieces

75g ginger, roughly chopped

2 garlic cloves

2 tbs extra virgin olive oil

1L (4 cups) vegetable or chicken stock

2 tbs finely chopped dill

1/3 cup (50g) toasted hazelnuts, chopped

Method

Preheat your oven to 180 degC.

Place your pumpkin, ginger and garlic on a large baking tray and drizzle with oil. Season, then toss to coat. Roast for 30 minutes or until the pumpkin is soft (don’t let the garlic burn).

Puree mixture in a blender or food processor with 2 cups (500ml) of stock, then season. If there are lumps then strain through a fine sieve. Place the soup in a large saucepan with remaining 2 cups (500ml) of stock and warm over a medium-low heat.

Divide the soup between 4 bowls and serve with dill and toasted hazelnuts and what ever other toppings you love on your soup – if you wish a dollop of marscapone.

Enjoy x

Photo of a female lying down on the ground with her hands to her head in discomfort.

Premenstrual Dysphoric Disorder (PMDD) is a health concern best described as a form of severe premenstrual syndrome (PMS). PMDD affects 3-8% of women worldwide but is not well understood or researched.

What are the symptoms?

PMDD symptoms include anger, irritability, depressed mood, anxiety, lack of pleasure, a sense of overwhelm, difficulty concentrating, fatigue, changes in appetite or food cravings, sleep changes, and physical symptoms such as breast tenderness, bloating or headaches.

These symptoms emerge in the luteal phase of the menstrual cycle, one to two weeks before periods commence, and typically subside within a few days of bleeding.

Over 64% of women experience some kind of mood changes a few days before the onset of menstruation. For women with PMDD these changes are more extreme. Despite having normal hormonal fluctuations during the menstrual cycle, women with PMDD experience an abnormal mood response to these fluctuations. Rage, anger, irritability, intolerance to others, anxiety and depression are commonly reported in women with PMDD. Our patients with PMDD sometimes say extreme statements along the lines of ” I get so mad I feel like I want to kill my husband before my period.”

It is suggested these more extreme changes in mood may be attributable to the effect estrogen and progesterone have on the serotonin, GABA and dopamine systems. These can also alter the renin-angiotensin-aldosterone system, which could explain some of the bloating and swelling that occur during the luteal phase.

Conventional intervention typically involves the contraceptive pill, anxiety medications and anti-depressant medications. For some women this relieves problematic symptoms but may also contribute to other side effects which become more of an issue than the PMDD itself. For those women, considering complementary solutions may be a good option. In traditional medicine practice, herbal medicines have been used to manage PMDD. Some of these natural medications support GABA levels, reduce extreme emotions, reduce depression, minimise physical symptoms and promote relaxation.

Other options often included in a herbal prescription such as withania , ginseng and rhodiola are considered serotonergic – i.e. they support level of serotonin in the brain. Nutrients such as vitamin E, vitamin D, zinc, vitamin B6, 5-HTP, calcium or inositol may be prescribed to help support healthy mood, reduce pain and support hormonal balance.

In naturopathic medicine we consider the individual’s unique presentation and symptomatic picture, rather than the diagnosis. Therefore, our treatment plans are also always tailored to the individual and consider their health history and current lifestyle demands. For some women anger is their key concern, while for others their depression is debilitating.

It helps to be realistic about what changes you can expect and appropriate timeframes. To get the best results we recommend an in-depth assessment and consultation for women with PMDD along with regular reviews to allow for modifications and adjustments of formulas and dosages.

Always seek medical care if you think you may have PMDD.

Want to know more? Contact the Athlete Sanctuary and learn how we can help you.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a Master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.athletesanctuary.com.au

References
Hantsoo, L., & Payne, J. L. (2023). Towards understanding the biology of premenstrual dysphoric disorder: From genes to GABA. Neuroscience and biobehavioral reviews, 149, 105168. doi.org/10.1016/j.neubiorev.2023.105168

Hofmeister, S., & Bodden, S. (2016). Premenstrual Syndrome and Premenstrual Dysphoric Disorder. American family physician, 94(3), 236–240.

Kashanian M, Mazinani R, Jalalmanesh S. Pyridoxine (vitamin B6) therapy for premenstrual syndrome. (2007) Int J Gynaecol Obstet;96(1):43-44.

Tartagni, M., Cicinelli, M. V., Tartagni, M. V., Alrasheed, H., Matteo, M., Baldini, D., De Salvia, M., Loverro, G., & Montagnani, M. (2016). Vitamin D Supplementation for Premenstrual Syndrome-Related Mood Disorders in Adolescents with Severe Hypovitaminosis D. Journal of pediatric and adolescent gynecology, 29(4), 357–361. doi.org/10.1016/j.jpag.2015.12.006

Cerqueira, R. O., Frey, B. N., Leclerc, E., & Brietzke, E. (2017). Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review. Archives of women’s mental health, 20(6), 713–719. doi.org/10.1007/s00737-017-0791-0

Photo of jars of watermelon and orange in glass jars ogf water with straws.

Most athletes consider the balance of electrolytes when thinking about hydration and recovery, especially over endurance events. But are salt tablets and electrolytes really necessary?

Before we answer this question, let’s recap on electrolytes and the role they perform in the body.

Sodium is the key electrolyte responsible for controlling extracellular fluid balance while potassium controls the fluid within the cells. Potassium also helps with muscle contraction and supports blood pressure. Electrolytes such as potassium can also impact iron absorption. Potassium (along with other nutrients such as zinc and B vitamins) is essential for hydrochloric acid (HCL) production in your stomach. Without adequate HCL a condition known as achlorhydria can develop where your ability to absorb dietary iron and the successful coordination of iron uptake, export, and iron storage as ferritin is reduced. This can lead to iron deficiency and anaemia as explained in this article.

Magnesium is well known for its role in nerve function, heartbeat regulation, energy metabolism and blood sugar stabilisation. Your muscles, brain and heart rely heavily on magnesium to do their job. As an electrolyte, magnesium sits both inside and outside cells and binds to water and interacts with other electrolytes. Calcium is well known for its role in bone health, heart and nerve function and less recognised as an electrolyte. Calcium sits within both intracellular and extracellular spaces. Other electrolytes include phosphates, chloride and bicarbonates.

Sodium and chloride are the two electrolytes lost in large quantities through sweat. The losses of these electrolytes are regulated in response to the balance of sodium consumed in the diet and recent sweat and urine losses.

So is the ingestion of electrolytes or salt tablets really necessary to enhance performance? Well yes and no. Confusing hey!

Why you should consider electrolytes.

Research suggests sodium added to drinks before exercise may improve the amount of that fluid retained, rather than lost through urination and potentially reduce the risk of dehydration. Sodium can also improve the flavour of drinks and encourage consumption when consumed during exercise. This could be handy in warmer conditions and when exercising for two or more hours. Sodium during exercise can also reduce the potential risk of developing hyponatraemia. It is suggested sodium can assist with fluid and carbohydrate absorption from the gut. If you are a heavy sweater with above average sodium loses (>1g/L) identified through sweat testing, then you may benefit from sodium ingestion during exercise if you are exercising for several hours.

The good news is that most sports drinks and gels contain sodium so it is unlikely the majority of athletes will need to take on additional electrolytes in the form of tablets. Ultra runners and ironman participants may be an exception to this rule.

Keep in mind the body has large stores of sodium that are released into the bloodstream as needed so it is unlikely you will ever run out of sodium unless severely dehydrated. The key reason why sodium is included in sports products is to balance out fluid intake and losses and maintain an appropriate osmolality, while improving the taste and increasing the palatability and consumption of the product, rather than preventing an actual sodium deficit.

And what about cramping?

Cramping is caused by multiple factors that can lead to changes in the nerves that control muscle contraction and muscle fatigue. Therefore, it is a little simplistic to suggest a single nutrient such as sodium or magnesium will prevent cramping. Further scientific research is required to give us clear guidance around cramp prevention. Many athletes do respond well to magnesium and a suitable hydration protocol.

Don’t forget you can also obtain electrolytes through wholefoods nutrition.

Sodium is easily found in most processed foods such as crackers, sardines, smoked foods, pickled foods, roasted seeds and nuts, cheeses, table salt and sauces.
Magnesium is found in pumpkin seeds, chia seeds, almonds, spinach, cashews, black beans, peanuts, oats, brown rice, and yogurt.
Potassium-rich foods include potatoes, sweet potato, dried apricots, and raisins, beans lentils, spinach, broccoli, avocado and bananas.

So before you reach for more artificial sports products consider if this is really necessary and if there are alternative ways you can provide your body with the electrolytes it requires.

Need specific guidance? We would be delighted to help.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a Master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

References

Miller KC. et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. 2022; 57(1):5-15.

Lau WY. et al. Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect. BMJ Open Sport Exerc Med. 2019; 5(1):e000478.

Maughan RJ. & Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med.2019; 49(Suppl2):115-124.

Photo of a female runner with sunglasses on running in the Zurich marathon.

With any goal or challenge, a holistic approach to race preparation can help. It is never too early to start planning. Training for a key event is no different, and you may just be surprised at what else you learn about yourself along the way.

As discussed in an episode of “On Purchase” podcast (with Jay Shetty), growth comes through the process of becoming uncomfortable in situations which challenge and stretch us. Being comfortable with being uncomfortable is a skill everyone needs to work at in order to achieve any goal. It isn’t the goal that satisfies our thirst necessarily but rather what we become as a person in the process of working towards a goal.

Jay suggests being too comfortable or casual may lead to complacency and “crashing”. The opposite is also true.

Building curiosity around new experiences and challenges that take you out of your comfort can lead to competence. When speaking to retired elite athletes, 99% suggest it was building the competence in their chosen sport, inner strength and resilience that paved the way to a fulfilling career, not the medals or accolades they received for their achievements.

“You don’t have to be great to start but you have to start to be great” Zig Ziglar

In our Holistic Health and Performance Women’s Mentoring Program we ask the hard questions – what are you willing to consider that will take you out of your comfort zone? What are you curious about but haven’t acted on just yet?

There’s so much more that goes into race preparation, and the earlier you can start the better. A holistic approach ensures all the building blocks are in place ahead of time.

So, what do you need to think about? A holistic approach will consider your overall mental and physical health, work/life balance, nutrition, training and much more. Let’s break it down:

Start by examining your nutrition

This is a great place to start. Time to be self-reflective.

Through our diet, we are either feeding inflammation or fighting it. We are also either eating for performance or inhibiting performance through poor food choices. There are some great online food diaries to help you track your nutritional profile such as My Fitness Pal, or Cronometer. Some of the key questions to ask yourself are:

Are you getting enough quality protein, carbohydrate and fats in your diet?
Is your overall energy intake adequate for your training requirements?
Are you lacking in any food groups e.g. dairy. If so how are you compensating for this?
Are you restricting or overeating food intake or lacking overall balance in your diet?
Are you taking note of how you feel after consuming different foods? e.g bread makes you feel tired

Work/Life Balance

This is always key. Training for big events can involve a lot of sacrifice, not only for you but for those around you. It takes time and energy, and the physical demands are high. Finding work/life balance can be incredibly tricky -particularly when you’re trying to fit your training and prep around a busy work and family life.

Some key points to help you navigate this and keep stress levels as low as possible include:

Communicate your goals and plan openly with your family and friends,
Try to be flexible with your training regime to meet other commitments that you may have,
Avoid being obsessive with your training and event performance, include flexibility in your mindset and focus on progress over perfection
Factor in adequate downtime for yourself. This may be as simple as rest time, an hour with a good book or some time with friends.

Work on preventing illness

Our immune system is equipped with a multi-tiered response to do battle with foreign invaders 24/7 but a poor diet, stress and overtraining can significantly reduce our immune system’s ability to fight infection. This leads to more frequent colds and missed training and racing opportunities. There are many ways to keep your immune system robust.

(Read our blog > How Robust is Your Immunity?)

Manage your mental health

This one is vital. Training for a big event can becoming all consuming, especially when you’re juggling multiple demands of your time. Stress can be compounded if you’re dealing with unexpected disruptions to your training plan, such as illness or injury.

It’s so important for you to master ways to manage the stresses of each of the elements of your life – including your training regime. Some days that means accepting you simply can’t do everything you’d like to in a day.

Build resilience

Let’s get real- some days will be hard. Working on building resilience and perseverance are key elements of meeting those long, sometimes hard, training sessions – and the road to meeting your goals.

“Resiliency is the ability to face setbacks, failures, crises, and pain (both emotional and physical) with confidence and courage. It is the ability to quickly bounce back from our trials and tragedies. It’s the quality that keeps us from giving up, even when the going gets rough. It’s the ability to stick with something through thick and thin and the power to overcome the temptation to bail out when things stop being easy.” (from “Building Your Resiliency”)

Perseverance is the continued and steadfast effort towards a goal despite difficulties and setbacks. Resilience is what makes you pick yourself up; perseverance is what keeps you moving forward.

Are you ready to take on a holistic approach to performance?

Our Women’s Holistic Health and Performance Mentoring Program designed for endurance runners encompasses all of the elements that align for success – whether it be your next main event or life. Want to know more about this? I’d be really happy to have a chat with you in readiness for the second half of the year.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a Master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

Natural immune support such as herbal medicines can provide effective solutions to athletes who suffer from recurring colds and flu’s and other immune issues. When most people think of issues for athletes they usually think of musculoskeletal injuries such as sprained ankles, pulled muscles, or knee pain, but a recent study suggested immunity issues cause up to 50% of disruption to training or performance in athletes.

According to research, exercise improves immunity at moderate intensity but impairs immune function at high intensity (and duration) making many endurance and elite athletes more susceptible to respiratory infections. Infection, such as fever and fatigue, can weaken muscles, impair exercise, and predispose athletes to other injuries. For example, fever impairs coordination, muscle strength, and aerobic power while viral illnesses contribute to tissue wasting and muscle breakdown.

Drugs commonly used to treat the symptoms of infectious diseases have variable impacts. Antibiotics can cause diarrhoea and ongoing gut issues, antihistamines can cause sedation, and many ephedrine-containing compounds like Sudafed are prohibited during competition over certain amounts under the Australian (ASADA) and World Drug Agency Association (WADA) guidelines.

To explain this immunity phenomenon perhaps a recap of how the human immune system is set up may be helpful. There are two parts to the immune system, the Innate Immune System and the Adaptive or Acquired Immune System.

Innate Immune System

The innate immune system includes our first line of defence providing physical barriers such as the skin, mucous membranes, nasal hairs, and eyelashes. Functional barriers such as the gastrointestinal tract and defence mechanisms such as secretions, mucus, bile, gastric acid, saliva, tears, and sweat also protect us.

This part of our system also houses our infection-fighting cells such as our natural killer cells and phagocytes which act like Pac-men against microbial invaders, and proteins such as tumour necrosis factor which program cell death and cytokines which play roles in cell-to-cell communication.

The complement system is an additional cascade of proteins that “complements” other aspects of the innate immune system. The innate immune system is always ready to battle with foreign invaders, irrespective of whether they have come into contact with the microbial invader before.

Acquired Immune System

The acquired immune system is a collection of cells called T and B lymphocytes, immunoglobulins produced by the lymphocytes, and cytokines that regulate the immune response. Through a complex pathway of intercellular interaction, immunoglobulins are produced after exposure to a new pathogen, so they can recognise the invader the second time around and have an inbuilt immunological memory and enhance the immune response accordingly.

Gut-Associated Lymphoid Tissue (GALT) is a collection of several types of lymphoid tissue that store immune cells, such as T and B lymphocytes and is our major defence mechanism against pathogens entering the digestive system. Peyer’s patch is a collective of lymphoid cells attached to the gut lining which is the initiation of the immune response when an infection is detected.

Secretory IgA is another substance produced by the acquired immune system produced in all areas where a protective mucosal layer exists such as the digestive, respiratory and urinary tracts to provide front-line defence. It forms the backbone of our immune system because it protects the immunoglobulins from being destroyed and protects the immunoglobulins from invading microbes.

This part of the immune system provides long-lasting protection against anything it has encountered before. When the two systems (innate and acquired) combine, they form an incredible defence against the constant barrage of infectious threats an athlete faces each day.

How does exercise impact on immunity?

So let’s examine how exercise can affect immunity. There is a substantial body of knowledge suggesting moderate exercise of up to 60 minutes at 60% of maximum heart rate improves immune cell counts and salivary IgA concentrations. Studies also show that 61% of new runner’s report fewer upper respiratory tract infections after starting running. However, there is always a flipside to everything and in the case of exercise, the term moderation is wise to observe.

Intense exercise and prolonged exercise greater than 60 minutes may reduce immunity. While there is no doubt hard efforts increase VO2 max, it also forces most athletes to transition from nose breathing to mouth breathing, bypassing the nasal hairs and turbulent flow that protect the lungs from pathogens.

Inhaling larger volumes of colder and drier air thickens the mucous and disrupts the mucociliary elevator which is like our own inbuilt elevator designed specially to clear mucus from the respiratory tract. Hence why many athletes find they need to do a fair bit of “hoiking” to clear the phlegm during hard efforts in cooler months, especially when coupled with the ingestion of proinflammatory and mucous-producing foods such as dairy, coffee and bananas.

As more foreign particles are deposited in the lower airways, the ability to clear them is diminished, and airway inflammation results. Studies show our natural killer cells and secretory IgA fall after intense or prolonged exercise. The key members of our acquired immune system are also affected by neutrophils and B cell function declining.

With repetitive hard and long sessions that most endurance athletes over the marathon, ultra-marathon, ironman, triathlon or cycling do on a regular basis, hormones such as cortisol, prolactin, adrenaline, and growth hormone are constantly elevated and these also impair cellular immunity.

While most upper respiratory infections start off as viral infections, athletes who develop symptoms that are ongoing may also have a secondary bacterial infection.

What can be done about an underperforming immune system?

Few athletes stop training because they get a few annoying sniffles. When on a mission, athletes should always seek out a solution to overcome or manage the issue.

At this point, it may be wise to seek help from a healthcare practitioner. Natural medicine has plenty to offer in regards to boosting the soldiers of the immune system. Most people are aware of the immune cell turbo boost vitamin C, and zinc provide but what about nature’s little wonders?

Natural remedies such as garlic and horseradish, Andrographis, Echinacea, Cat’s claw and Astragalus can increase immune cell count and function, and anti-microbial herbs like Thyme, Garlic, Thuja, St John’s Wart or Pelargonium have antiviral and antibacterial properties.

Maintaining digestive system integrity and gut health through quality probiotics will also help support GALT and sIGA in the adaptive immune system. Herbal adaptogens also assist with improving immunity integrity and resilience to future invasions. As with any treatment, these options are not going to be a magic bullet, but they can certainly reduce the severity of the infection, reduce recovery time and get you back to what you love doing. We always suggest athletes listen to their bodies and if needed modify training loads and convalesce to some extent.

Many studies use incorrect dosage ranges and timeframes for herbal medicines, so the evidence may be unclear and confusing to the untrained eye. However, when used in the correct dosage ranges, herbal medicines are viable options for athletes with few side effects. Research shows that seeking treatment quickly can reduce the impact respiratory illness may have on athletic performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

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