From dusting shelves when we were in kindergarten to stocking shelves in middle school, my siblings and I grew up working in our dad’s pharmacy. Aside from a short stint at a grocery store to prove I could get a job on my own, I also worked in the pharmacy during high school. So did my friends. In college, I followed in my father’s footsteps and became a pharmacist. Cold and flu season in the pharmacy meant very busy days with lots of questions from sick patients.
Cold and flu season to a hockey player is different, though. Being sick might mean missing practices and games and not traveling with your team. It means watching your teammates play while wishing you were out there on the ice with your linemates. It might mean school work to catch up on and a doctor’s note for permission to return to play.
No matter what level of hockey you are playing right now, you play because you love the game. So what can you do to stay healthy?
Well, the pharmacist in me would like to remind you to wash your hands frequently and to cough and sneeze into your elbow, but the nutritionist in me has some additional advice.
First, the obvious: vitamin C. Although there is no evidence to suggest that mega doses of vitamin C can ward off the common cold, it is understood that vitamin C plays a role in supporting the immune system and might decrease the severity of the first symptoms of a cold. Vitamin C is essential to a healthy hockey player, too, because it is a powerful antioxidant that protects cells and aids in tissue healing. Vitamin C plays a role in producing and maintaining collagen, which is not only great for skin, hair and nails but also is important for connective tissue such as tendons and ligaments. It is found in citrus fruits, broccoli, leafy greens, peppers and berries.
Zinc is an essential trace mineral that also is considered an antioxidant. Zinc plays a key role in keeping the immune system healthy. Because of this, zinc often is taken in the form of a lozenge or nasal spray to ward off a cold. Although study after study shows that zinc does not prevent the common cold, there are many people who swear by it. Zinc is found in oysters and shellfish, as well as red meat and poultry.
Beta carotene is converted in the body to vitamin A, which is most notably known for its role in protecting vision and guarding against eye problems but also supports the immune system and helps ward off infections of the lungs such as lower respiratory infections. The best sources of vitamin A are carrots, sweet potatoes, cantaloupe, peaches, eggs and dark green leafy vegetables.
Hippocrates said, "Leave the drugs in the chemist’s pot if you can heal the patient with food." This pharmacist-turned-sports nutritionist is a firm believer in this statement.
The kitchen can be your pharmacy. Eat quality calories from food you recognize. You not only will be fueled for performance on the ice, but also will stay healthy so you can continue to play.
