GRILL SALMON The heart-friendly omega-3s found in fatty fish, such as salmon, mackerel, sardines, and trout may help reduce airway narrowing, making it easier to breathe during exercise, according to additional research from scientists at Indiana University. Omega-3s help squash the release of inflammatory compounds. Aim for at least two servings of fatty fish per week, or consider taking a daily 1,000- milligram fish-oil supplement.
HEALTH CONCERN: INFLUENZA
Hard training temporarily weakens the immune system, leaving you vulnerable to the sniffles and chills.
SPOON YOGURT A study of distance runners published in the 2008 British Journal of Sports Medicine found that taking probiotics daily for one month can more than halve the length of time you experience symptoms of an upper-respiratory-tract infection. The beneficial bacteria boost levels of an immune system molecule that is a key player in fighting viral infections. To be sure the yogurt you're eating contains probiotics, look for the "Live & Active Cultures" seal.
BITE APPLES Quercetin, a flavonoid found in apples, as well as grapes, onions, and tea, may lessen runners' susceptibility to upper-respiratory infections, which often occur during periods of intense exercise. The 2008 study from the University of South Carolina found that quercetin, a potent antioxidant, appears to stymie the replication of viruses in the body. All of an apple's quercetin is concentrated in the skin, so leave the peeler in the kitchen drawer.
HEALTH CONCERN: SKIN CANCER
Exercising outside exposes runners to a regular dose of ultraviolet rays—a major initiator of cancer- and wrinkle-promoting skin-cell damage.
NIBBLE BRAZIL NUTS They're nature's richest source of selenium, a mineral with antioxidant properties that may lessen ultraviolet radiation skin damage. In fact, according to a 2009 Australian study in the journal Cancer Epidemiology, Biomarkers & Prevention, higher blood levels of selenium may reduce skin cancer risk by as much as 60 percent.
STEEP GREEN TEA In a 2009 study, researchers at the University of Alabama concluded that green tea is packed with polyphenols that may protect against UVinduced tumor development by reducing skin inflammation and DNA damage.
Natural Pain Relief
Eat away muscle inflammation and soreness
Extra virgin olive oil
CONTAINS Oleocanthal, which is a natural anti-inflammatory that behaves similarly to ibuprofen.
EAT IT Drizzle it on baked potatoes, salads, and postrun pasta.
CONTAINS Branched-chain amino acids that work to decrease after-erexercise muscle damage and soreness.
EAT IT Dress it up with blueberries, walnuts, and a touch of maple syrup.
CONTAINS Curcumin, the inflammation-fighting antioxidant that gives this spice its yellow hue.
EAT IT When making rice, add a dash of turmeric to the cooking water.
CONTAINS Vitamin E, an antioxidant that decreases exercise-induced oxidative muscle damage.
EAT IT Mix a heaping spoonful into your smoothie or oatmeal.