![]() How Exercise Affects Immunity . Regular, moderate- intensity physical activity has been shown to help protect people against some diseases, particularly those that involve the upper respiratory track (like colds). However, too much exercise can have the opposite effect and reduce immunity. The keys are (1) knowing how much exercise is enough, (2) when exercise is appropriate and when it's not, and (3) which types of exercise are appropriate for your particular situation. Several studies reported that recreational exercisers and athletes had a lower incidence of colds when they were engaged in a running program. The online version of Immunity at ScienceDirect.com, the world's leading platform for high quality peer-reviewed full-text journals. Exercise has been shown to increase the production of macrophages, which are cells that attack the kinds of bacteria that can trigger upper respiratory diseases. More recent studies show that there are actually physiological changes in the immune system that happen when a person exercises. Cells that promote immunity circulate through the system more rapidly, and they're capable of killing both viruses and bacteria. After exercising, the body returns to normal within a few hours, but a regular exercise routine appears to extend periods of immunity. Some people believe that the temporary rise in body temperature that occurs during exercise may inhibit the growth of bacteria. This process allows the body to fight infection more effectively. Exercise also slows the release of stress- related hormones, and stress is shown to increase the likelihood of illnesses. Dr. David Nieman, an exercise immunologist at Appalachian State University, is one of the country’s most respected authorities in this area. ![]() ![]() One of his studies showed that people who walked at 7. VO2max for 4. 0 minutes per day reported half as many sick days because of colds or sore throats compared to people who didn't exercise. However, too much exercise appears to negatively affect immunity. One study found that 9. During exercise, the body produces two hormones, cortisol and adrenaline, that raise blood pressure, elevate cholesterol levels, and temporarily weaken the immune system. Heavy, long- term exercise could increase the amount of white blood cells and increase the presence of stress- related hormones. Marathon and triathlon athletes are particularly vulnerable to increased susceptibility to infection, although susceptibility doesn't automatically lead to infection. Exercising While Sick. It's typically safe to exercise at a low intensity if you have . If those symptoms diminish during the first few minutes of exercise, the intensity may be increased. Exercise isn't recommended for people with . If you have those symptoms, let the cold run its course before you resume physical activity. Wait two weeks after symptoms subside before engaging in intensive training. Expert Q&A: Can Your Diet Help You Avoid Flu? An interview with Christine Gerbstadt, MD, RD. Discover eating well - with healthy recipes, healthy eating, healthy cooking, healthy diet recipes, weight loss recipes and healthy menus from EatingWell Magazine. DoctorNDTV For the better health of Indians in India and around the world. Our panel of above 300 experts will answer your medical, health related queries. As a follow up to part one of this series on a natural treatment program for ulcerative colitis and other symptoms of chronic gastrointestinal distress, this article. When you do return to training, allow two days of below- normal exercise intensity for each day you were sick before jumping back into your normal training routine. Dr. Nieman recommendations include: Exercise, but don't overtrain, if you just have a head cold. Don’t exercise if your cold or other illness is “systemic”—that is, involves other parts, systems, or organs of the body. Engage in moderate exercise before getting a flu shot. The physical activity could improve your body’s response to the vaccine and enhance your immunity to the flu. Other Factors Impacting Immunity. The risk of infection is amplified when other factors related to immune function are present, including exposure to disease agents during travel, lack of sleep, severe mental stress, malnutrition, and weight loss. To counter the increased risk of infection, athletes should consider the guidelines below, each of which has a separate connection to the immune system and protection of the host against disease- causing agents. Keep other life stresses to a minimum. Keep vitamin and mineral stores in the body at optimal levels. Avoid overtraining and fatigue. Get adequate sleep on a regular schedule. Avoid rapid weight loss. Avoid putting your hands to your eyes and nose. ![]() Jim Brown March 11, 2013. Exercise as it relates to immunity is a mixed message. Regular, moderate-intensity. Bolster your immunity so you can lose weight, boost energy and never have a sick day again with Dr. Joel Fuhrman's science-based nutrition formula. Avoid sick people and large crowds when possible. Get a flu shot during winter months and when flu epidemics (like H1. N1) are present. Endurance Athletes and Immunity. For endurance athletes, especially ultra- endurance athletes, the key to avoiding an impaired immune system is allowing your body and your immune system time to recover (also referred to as active recovery and passive recovery). Athletes with symptoms of overtraining, such as increased resting heart rate, slower recovery heart rate, irritability, or continuing fatigue, should reduce the intensity and frequency of endurance training to create a balance between exercise and. Take- Home Message. Exercising at a moderate intensity at least 4. As with diet and other health- related behaviors, a program of exercise that consistently and progressively challenges the systems of the body without severely compromising them is the most sensible training strategy. Jim Brown, Ph. D. His articles have appeared in the Washington Post, New York Post, Sports Illustrated for Women and Better Homes & Gardens. He also writes for the Duke School of Medicine, UCLA School of Medicine, Cleveland Clinic and Steadman- Hawkins Research Foundation. Plant- Based Foods That Boost Your Immunity. The cayenne family of hot peppers (cayenne, habanero, Scotch bonnet, and bird peppers, to name a few) contains capsicum — a rich source of vitamin C and bioflavonoids, which aid your immune system in fighting colds and flus. It does this by increasing the production of white blood cells, which cleanse your cells and tissues of toxins. Cayenne pepper is also full of beta carotene and antioxidants that support your immune system and help build healthy mucus membrane tissue that defends against viruses and bacteria. Spicy cayenne peppers raise your body’s temperature to make you sweat, increasing the activity of your immune system. The fresher the pepper, the more effective it is. However, fresher also means spicier, so choose accordingly. When you’re sick, add organic cayenne powder to some warm water with lemon juice for an intense immune boost.
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