What is the Immune System?

Before we delve into strategies to help you maintain a strong immune system, it's essential to understand the basics of the immune system.

The immune system is the body's defence network against infections and diseases. It consists of a complex system of cells, tissues, and organs working together to recognise and eliminate various pathogens, providing the crucial defence barrier for maintaining overall health.

So, how can you influence this system positively? 

1. Sleep/Rest

We recommend always following a balanced approach to your training by ensuring you incorporate sufficient rest days into your schedule. Rest days allow the immune system to recover and strengthen, reducing the risk of infections. 

Getting at least 7-8 hours of rest a night is essential. However, it's not only the length of sleep but also the quality that is important and determined by how much time you spend in deep sleep (Stage 3). Ideally, you would spend 15-25% of your sleep in a deep sleep. This stage of the sleep cycle helps to boost immune function and aids in controlling stress and anxiety. During sleep, the body undergoes a full repair and regeneration process which is crucial for immune function.

TOP TIP: To maximise your sleep quality try creating a conducive sleep environment, and limiting screen time before bedtime. More importantly, establish a consistent sleep routine, ie. go to bed and wake up at roughly the same time each day as this helps regulate your body's internal clock, known as your circadian rhythm. This consistency will improve your overall sleep quality. Using a Whoop or Garmin/Apple watch will also help you track and evaluate your sleep quality and patterns.  

3. Hydration

Dehydration can compromise the immune system, so it’s not only important on the bike but also during the rest of your day to stay hydrated. Carry a water bottle and sip on it throughout the day to maintain optimal hydration levels. This supports the transportation of immune cells and antibodies through the bloodstream helping to keep you healthy.

TOP TIP: Always start the day with a big glass of filtered, still water before you have your coffee or tea to break your 8 hours of fasting. 

Vitamin D, especially during the winter, is super important. Despite spending extended periods outdoors, here in the UK, you will not get enough vitamin D, which is necessary to support immune function and overall health. Vitamin D aids in the absorption of calcium and phosphorus, contributing to bone health and overall immune regulation and is also involved in the activation of immune cells, essential for the body's defence against infections.

Zinc is essential for immune cell development and function, DNA synthesis, and wound healing. So adding a zinc supplement into your daily routine, especially during periods of intense training when you may potentially lose more through sweat, is a must.

Vitamin C is a water-soluble vitamin with powerful antioxidant properties. It supports the synthesis of collagen, aids in wound healing, and plays a vital role in immune function. Intensive cycling generates oxidative stress, leading to the production of free radicals that can damage cells and tissues. Vitamin C acts as a potent antioxidant, neutralising free radicals and reducing oxidative stress. By doing so, it supports the immune system and helps prevent illnesses.

Echinacea is an herbal supplement derived from the flowers of the Echinacea plant. It has been traditionally used to support immune function and alleviate symptoms of the common cold. Echinacea contains compounds that help stimulate the activity of immune cells. For cyclists aiming to maintain optimal health during training and events, taking echinacea can help, especially when you feel the first effects of a cold coming on. 

6. The Importance of the Gut Biome

Optimising your gut microbiome is another integral aspect of boosting your immunity. The gut houses trillions of microorganisms collectively known as the microbiome, playing a pivotal role in immune function, influencing your body's ability to ward off infections, absorb nutrients and maintain overall health. A healthy gut microbiome helps in the production of short-chain fatty acids, which contribute to immune cell function and reduce inflammation.

Strenuous training, particularly for endurance athletes like cyclists, can sometimes disrupt the delicate balance of your gut bacteria. This imbalance may lead to gastrointestinal issues and compromise immune function. Probiotics are beneficial bacteria that contribute to the maintenance of a healthy gut microbiome and can help restore and maintain the diversity of gut flora.

Prebiotics, found in foods like garlic, onions, and bananas, serve as fuel for these beneficial bacteria. Including both probiotics and prebiotics in your diet promotes a flourishing gut microbiome, positively influencing immune responses.

TOP TIP: Our top recommendation when trying to enhance your gut health is to incorporate probiotic-rich foods such as kombucha, kefir, sauerkraut, and kimchi into your diet. Not tried them before? Click on the links for our favourite brands.