Lessons from Sports and Exercise Medicine

This podcast was originally recorded during the COVID 19 pandemic, but has many top tips about staying healthy in none pandemic times.

As healthcare workers continue to battle the COVID-19 pandemic, maintaining their own health and well-being is paramount. To provide practical advice and strategies, we’ve brought together two experts in sports medicine and nutrition. John Rogers, a consultant in Sport and Exercise Medicine, and Nathan Lewis, a nutrition scientist, share their insights on how to optimize sleep, manage stress, and enhance nutrition. By applying principles used by elite athletes, healthcare professionals can bolster their immune systems and stay resilient during these challenging times. Read on to discover evidence-based tips for staying healthy amidst the demands of the pandemic.

Listening Time: 31:24

The Current Challenge

As we face the COVID-19 pandemic, healthcare workers are experiencing unprecedented stress and pressure. Our workforce is not only battling the virus but also trying to maintain their own health. We need to flatten two curves: the infection curve among the general population and the infection curve among healthcare workers. If too many healthcare workers fall ill simultaneously, it could lead to a critical shortage of staff to care for patients.

The Importance of Sleep

John emphasizes the importance of sleep for immune health. Professional athletes aim for at least seven hours of sleep per night, and the same should apply to healthcare workers. Good sleep hygiene is crucial: minimize caffeine intake in the afternoon and evening, reduce screen time before bed, and ensure your sleeping environment is comfortable and dark.

Matthew Walker’s book, “Why We Sleep,” offers valuable insights into the importance of sleep. He suggests that caffeine and alcohol can disrupt sleep patterns, and shift workers should adopt strategies to mitigate these effects. Using sleep masks, earplugs, and establishing a regular pre-sleep routine can help improve sleep quality.

Managing Stress

Stress management is another critical area. High stress levels can weaken the immune system, making you more susceptible to infections. Strategies to reduce stress include regular exercise, meditation, and mindfulness practices. Apps like Calm and Headspace can provide guided meditation sessions, and online yoga classes can help with relaxation.

Professional sports teams have seen the benefits of mindfulness and meditation, and these practices can be equally beneficial for healthcare workers. Regular exercise, even just 30-60 minutes a day, can also help manage stress and improve overall health.

Nutrition and Immune Health

Nathan highlights the role of nutrition in maintaining a healthy immune system. Key nutrients like vitamin C, vitamin D, and omega-3 fatty acids are essential for immune function.

Vitamin C

Vitamin C has been shown to reduce the incidence of respiratory infections, especially in people under heavy physical stress. A Cochrane review found a 50% decrease in upper respiratory tract infections with vitamin C supplementation. Aim for 200-250 milligrams per day through diet or supplements.

Polyphenols

Polyphenols, found in fruits, vegetables, tea, and coffee, have also been shown to reduce respiratory infections. A meta-analysis showed a 30% reduction in upper respiratory tract infections with polyphenol intake. Strive for a diet rich in fruits and vegetables, aiming for seven to ten servings per day.

Vitamin D

Vitamin D is crucial, especially for those with limited sun exposure. Deficiency in vitamin D is common in northern climates, and supplementation can help maintain optimal immune function. Aim for 2,000-4,000 IU of vitamin D3 daily during winter months.

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish, play a significant role in resolving inflammation. If you don’t consume fish regularly, consider supplements to ensure adequate intake of EPA and DHA.

Probiotics

Probiotics can also support immune health. A Cochrane review found a 50% decrease in respiratory infections with probiotic use. Consider probiotic drinks like Actimel and Yakult to support your immune system.

Practical Tips

  • Sleep: Aim for seven hours of quality sleep per night. Minimize caffeine and alcohol intake, use sleep masks and earplugs, and establish a regular bedtime routine.
  • Stress Management: Incorporate regular exercise, meditation, and mindfulness practices into your routine. Use apps like Calm and Headspace or participate in online yoga classes.
  • Nutrition: Ensure your diet is rich in fruits, vegetables, and healthy fats. Consider supplements for vitamin C, vitamin D, omega-3 fatty acids, and probiotics if needed.

Conclusion

The COVID-19 pandemic presents unique challenges for healthcare workers. By adopting strategies from sports medicine and nutrition, we can maintain our health and well-being during these difficult times. Prioritize sleep, manage stress effectively, and ensure a nutritious diet to support your immune system. Stay safe and take care of yourselves as we navigate this crisis together.

For more detailed information and links to the studies mentioned, visit our blog and check out the resources provided by John and Nathan. Let’s work together to flatten both curves and keep our healthcare workforce healthy and ready to care for our patients.

Thank you for reading, and a special thank you to John and Nathan for sharing their expertise. Stay tuned for more updates and insights on the St Emlyn’s blog.

Contributors

Dr John Rogers is a Consultant in Sport & Exercise Medicine at Manchester University NHS Foundation Trust. He also works as Medical Director at the Manchester Institute of Health and Performance and as a Visiting Professor in Sport & Exercise Medicine at Manchester Metropolitan University. His previous jobs include CMO to British Triathlon, Institute Medical Officer to British Athletics, Consultant SEM Physician at the Defence Military Rehabilitation Centre, Headley Court, CMO for Team GB at Youth Olympic Games, Team Doctor for British Paralympic Athletics Team, Sports Physician at ORRECO and GP Partner at Brooklands Medical Practice. He has a particular clinical interest in medical problems related to endurance sport.

Dr Nathan A. Lewis currently works as the Lead Performance Nutrition Scientist for the English Institute of Sport (EIS), having worked as a senior performance nutritionist for the EIS across several Olympic cycles, including Beijing, London, Rio, and now into a fourth, Toyko. Nathan has delivered nutritional programs to optimize health and performance to many athletes over the years, including World, Olympic and European Medalists across a spectrum of Olympic Sports. Outside of Olympic Sports, Nathan has experience consulting to Professional teams in the English Premier League, PGA Golf, NBA, NHL and MLB through his role as the Lead Performance and Clinical Nutritionist and Scientist at the Sports science and data analytics company ORRECO. His research to date has focused on biomarkers, oxidative stress in elite endurance athletes, and unexplained under performance syndrome (Overtraining Syndrome). He has published in peer reviewed Sports Medicine and Science Journals and collaborated on various book chapters in the field of Sports Nutrition and Exercise Science.


Podcast Transcription


References

  1. Recommendations to maintain immune health in athletes https://www.tandfonline.com/loi/tejs20
  2. Probiotics https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006895.pub3/epdf/full 
  3. Vitamin D and Respiratory Tract Infections: A Systematic Review and Meta-Analysis of Randomized Controlled Trials https://pubmed.ncbi.nlm.nih.gov/23840373/
  4. Vitamin C for prevention and treatment of pneumonia https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD013134/full
  5. Vitamin C and common cold https://www.cochrane.org/CD000980/ARI_vitamin-c-for-preventing-and-treating-the-common-cold 
  6. Effect of Flavonoids on Upper Respiratory Tract Infections and Immune Function: A Systematic Review and Meta-Analysis https://pubmed.ncbi.nlm.nih.gov/27184276/
  7. Vitamin C and Infections https://pubmed.ncbi.nlm.nih.gov/28353648/
  8. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage https://pubmed.ncbi.nlm.nih.gov/28515951/
  9. St Emlyn’s wellbeing resources https://www.stemlynsblog.org/tag/wellbeing/

Cite this article as: Simon Carley, "Lessons from Sports and Exercise Medicine," in St.Emlyn's, April 2, 2020, https://www.stemlynsblog.org/lessons-from-sports-and-exercise-medicine/.

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