Natural Ways to Prevent Getting Sick for Athletes

Natural Ways to Prevent Getting Sick for Athletes
Everyone hates being sick, but it can be especially hard for athletes who look forward to their daily high-intensity sweat sessions. Many of us don't feel comfortable missing a week or maybe even two of the training laid up in bed. For a good reason, we know how easy it can be to lose fitness after even a short time off the bike.
Below are some natural remedies that can help boost your immune response to not only prevent you from getting sick but also reduce the symptoms and duration of colds, flu, and other common viruses.
Of course, the recommendations provided below are not a substitute for medical advice, and people should always do their research and consult medical professionals before using any health-related substance, natural or otherwise.


Exercise has been shown to boost the immune system's response. 

The rule of thumb is if the symptoms are from the neck up, you are good for moderate exercise. But be mindful of your body temperature and heart rate, if it feels too hard, it probably is! If the symptoms are concentrated primarily in your lungs and chest, proceed with caution. Keep the intensity low or skip the ride altogether.


Eucalyptus - Inhaled or oral eucalyptus oil and its main component, 1,8-cineole, can safely fight viruses and respiratory problems. There are several different ways to utilize eucalyptus oil try: adding a few drops of eucalyptus oil to 1 ounce of carrier oil and rubbing the mixture onto the chest and throat.  If you are going to exercise, we recommend using a couple of drops beforehand by putting a couple of drops on a tissue and sticking it up to your nose while you get ready! A little funny, but it works! You can also put a couple of drops in a humidifier.

Water Bottle Hygiene - Washing your hands isn't the only way to avoid falling ill during flu season! During cold and flu season, be sure to wash your bottles properly, rinsing them out with water out is not enough. Make sure to use hot water, soap and clean the crevices in the caps both inside and outside thoroughly to avoid bacteria transfers and builds up.


Follow a healthy diet:

Avoid sugar and refined and processed foods, and get enough sunlight for immune-boosting to take a supplement if directed to. Reduce sugar intake when sick. Processed sugar weakens the immune system and increases the body's inflammatory response. Get the inflammation down and nutrients up with healthy fats like avocado, raw nuts, and colorful fruits and vegetables, and mushrooms are especially beneficial.  



Echinacea supports the immune system and fights against the virus that causes colds and bronchitis. Supplements and teas that use both the root and flowers are the most powerful. 



Elderberry is one of the most commonly used medicinal plants in the world. For flu, some studies have used 1 tablespoon of an elderberry syrup extract four times a day.



The properties in garlic are anti-viral, anti-bacterial, and anti-fungal—and extraordinarily effective against viruses when chewed raw. If you often get sick with a cold or flu, eating garlic daily can help reduce your symptoms or prevent your illness entirely. 


Vitamin C:

Studies have shown that Vitamin C has been successful in reducing the symptoms of the common cold when taken within the first few days. Vitamin C is found naturally in many vegetables and fruits – especially citrus fruits, but it can also be found in supplement form. And whether you're sick or not, vitamin C is vital for overall health. The recommended daily allowance of vitamin C is 90 mg for men and 75 mg for women.  

Many of these methods have been around for centuries. Our athletes have used these tips to shorten their colds, save fitness, and get back into the swing of things faster. Let me know if you give any of these remedies a go and what your favorite sick solutions are!




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