training while you are sick / have a cold?


Train or Rest while you’re Sick/Cold?

The answer depends on what you have, experts tell us. For example, training with (ankle) colds is fine, but if you have a fever, it’s certainly not good to go to the gym and train.

Fever is the limiting factor. The danger is that when you train you increase your body temperature internally. Since you already had a fever, you will become even sicker. If you have a fever that is higher than 38 degrees, you will have to get sick before you can train again.

Do what you can, and if you can’t do it, don’t do it; that’s the rule. Most people who are fit tend to feel worse when they stop training, but if you have the flu and you can’t lift your head off the pillow, chances are you don’t want to run around doing all kinds of strength training.

The general rule is that if you’re just a little bit sick and you take some medicine and you don’t feel so sick anymore, it’s fine to train. But if you have bronchial constriction, it is not advisable to train and the advice is not to do it either.

You really need to know your own limits. If you feel a little bad, you can consider going for a walk instead of really running. Reduce the intensity or do a regenerative activity like yoga or Pilates. If you’re not feeling well, it might not be the best day to do your sprints.

A “neck control” is a way to determine your activity level during an airway condition. If your symptoms are above the neck, including a sore throat, blocked nose, sneezing, and watery eyes, it’s fine to keep training. If your symptoms are below the neck, such as coughing, body aches, fever and/or fatigue, it is time to put away your running shoes until these symptoms disappear. If you don’t do this, you will get sicker and sicker and it will only take longer before you can finally train properly again.

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15 Tips for Soon Recovery

There is no simple cure for the cold. But what about cold remedies that claim to make you feel better faster? Find out what is effective and what is not.

Cold remedies are almost as common as the cold, but are they really effective? Nothing can cure a cold, but there are some remedies that can relieve the symptoms and make you feel less miserable. Here are some common remedies and what is known about them.

1.     Take it easy

When you are sick, your body works hard to fight the infection. It needs more energy than normal. Make resting your highest priority. Preferably stay home from work or school and put your daily routine on hold until you feel better again.

2.     Go to bed (early)

Lying on the couch in a roll helps, but don’t stay up late to watch TV. Delaying sleep weakens your immune system, making it more difficult to fight bacteria. Go to bed early and take naps during the day.

Do your symptoms keep you awake at night? Then try using an extra pillow to raise your head. This can relieve sinus pressure and help you breathe more easily.

3.     Drinking enough

By ingesting enough fluid, the mucus becomes thinner and congestion is broken. It also prevents the headaches and tiredness that dehydration often causes. Keep a glass or reusable bottle at hand and fill it again and again with water. Skip caffeinated soft drinks, coffee and alcohol, which can dehydrate you.

4.     Drink a hot drink

It is nice to rest on the couch with a large mug of tea. Plus, research shows that the heat can also relieve cold symptoms such as sore throat and fatigue. Try sipping decaffeinated herbal tea, lemon water or hot broth. This will certainly relieve the symptoms!

5.     A spoonful of honey

This sticky stuff can cover your throat and soothe coughing. In one study, children who ate about half a tablespoon of honey before bedtime slept better and coughed less than those who received placebo medication. Stir it into a cup of decaf tea or lemon water.

6.     Gargle with salt water

It is a good way to soften a throbbing throat. The salty water reduces swelling and loosens mucus, making your throat feel much better in no time. Stir a quarter to half a teaspoon of salt in a cup of warm water until it is dissolved and gargle several times a day for best results.

7.     Hot shower

A hot shower is not only delicious, it can also help you get better faster. Inhaling steam can moisten the scratching sensation in the throat and nose and loosen up the congestion. Although researchers have mixed opinions as to whether this remedy really works, it can’t hurt to try it out. The heat can also help relax aching muscles.

8.     Take a medicine, available at the drugstore.

You can find relief with one of these medications. Take them as directed.

Painkiller for fever and other pains. Doctors usually recommend paracetamol If you are taking another cold medicine, check if paracetamol is not already in it. It’s a common ingredient in medicines, but taking too much can be dangerous. So check the label and ask the pharmacist how much you can safely take at once.
Medication for sore throats. At the drugstore they have herbs and other ingredients that can soothe the stinging. You can think of lozenges such as tragitol or streps.
Decongestant for shortness of breath. This medicine shrinks the blood vessels in the nose so that your airways can open. But the liquid or pill form can make you feel nervous. The use of decongestant sprays and drip can cause too much congestion, so don’t use them longer than 3 days and don’t spray too much. Always read the instructions carefully.
Mucolytic medication to dilute mucus. It may help to loosen some of that thick discharge.
Antihistamine to dry a runny nose. This medicine blocks the chemical in your body that causes sneezing and sniffing.
Taking a decongestant and an antihistamine at the same time may be more useful than taking one alone.

9.     Use a saline solution

Salt sprays without a prescription moisturize your nostrils, making it easier to blow your nose. You might also want to try “nasal irrigation”. That’s when you carefully pour a saline solution into one nostril and let it flow out of the other.

This washes away dried mucus so you can breathe more easily. You can buy sine rinses or use a bulb syringe or netipot. If you do it yourself, always make the saltwater solution with distilled or cooled, previously boiled water so that the salt is well dissolved in the water.

10.  Chicken soup

Eat/drink chicken soup. With this soup on the day you feel sick you can really feel better. Research shows that chicken soup can calm inflammations in your body. This can relieve some of the symptoms, such as pain and tightness. Moreover, this meal also contains liquid and calories to give your body more energy.

11.  Supplements

It is said that taking B12, vitamin C and iron increases your immune system. Learn which supplements your body responds best to and then formulate a cocktail of pills that you can take if you’re starting to feel bad.

Apart from the science, some of the benefits you get can only come from the mental encouragement you get when you feel you’re doing something constructive to reduce the disease. If you think that taking a certain vitamin will help you feel better faster, the belief itself will be a long way to live up to expectations.

12.  Take the time to prevent disease

There can be an almost competitive culture in the workplace regarding working through when we are sick. This is not only harmful to the person who has flu or a cold, but can also spread these diseases further. This murdering workplace culture has also meant that sometimes we don’t take all of our annual leave.

However, by not recovering and not taking regular short breaks, we are more susceptible to the negative effects of stress and burn-out. The world will not end if you take a sick day. It may feel more problematic than it is, but if you return before you have fully recovered, your ability to work effectively is diminished.

Take the time you need to recover and don’t check your business emails, or at least try to work from home. You’ll recover faster if you take regular breaks. Work often turns out to be the reason why we stay sick longer and are under a lot of stress. You’re important at work, but they can really miss you for a day or a few days. Being fit and healthy is much more important!

13.  Eat sufficient protein

During illness, protein helps with wound healing and the maintenance of tissues in the body. This nutrient is also needed for the formation of antibodies that help protect the body against infections, diseases and disorders. During your recovery from illness, make sure you have enough protein in your diet.

Eating enough food to meet your energy needs is also important to ensure that protein is available to fulfill its role and is not used to bridge the calorie gap. Try protein-rich vegetables first, these are the most important!

14.  Let others take care of you.

Whatever the situation, it is important to remember that others who can help us are a great gift. Think about how good it feels to help someone we care about.

Being sick is a good time to practice asking for and receiving the help and care of others. This can especially be the case when we express gratitude to those who help in a way that does not involve guilt or discomfort with their offer.

Accepting help authentically and sincerely expressing gratitude also helps us remember how both people benefit from that exchange of kindness. It will also make you feel better mentally.

15.  Go outside

When it comes to fighting colds, vitamin D is essential to help regulate your immune response. During the colder months, many people get vitamin D deficiency because they stay indoors to avoid the harsh weather, but you need to make sure you expose yourself to the UVB rays of the sun by going outside for at least 15 minutes a day; even when it’s cold.

For those who can’t, choosing vitamin D3 supplements is a great alternative. Taking one daily not only boosts the immune system and fights infections, but can also help with depression, bone, joint and heart health.