Sunday, January 3, 2021

Learn How Exercise Helps the Immune System Against Covid-19

 


Viral respiratory infections are the most common infectious diseases in the world.  Immune response to these infections (including Covid-19) depends on many factors including genetics, age, and physical state.  

Exercise is a known modulator of the immune system.  During and after exercise, pro and anti-inflammatory cytokines (chemical messengers) are released and immune cell circulation increases. This response starts with an increase in inflammation from exercise that then triggers the anti-inflammatory response.    

Physical exercise provide exercise for the immune system by stressing it.  This is well known, and many benefits of exercise come as a result of the inflammatory response caused by exercise which stimulates an anti-inflammatory response to compensate.   For example, free radicals dramatically increase during exercise but the body responds by turning on cellular pathways to increase the production of anti-oxidants resulting in improved cellular health and protection!   The key to proper immune response is an initial robust inflammatory response at the right time followed by an anti-inflammatory response to prevent the immune system from causing damage to the body.

Altered Immune Response in Cases of Serious Covid-19

In the case of Covid-19 more and more research points to the fact that those who have more serious cases do not mount a powerful innate immune response quickly enough.  The infection progresses more rapidly and then the immune system over-responds with very high levels of inflammation aka the “Cytokine Storm”.    

When things work properly immune cells react quickly to viral infection and secrete high levels of interferon which is an inflammatory cytokine that quite literally rallies the immune system cells.  This quick and robust response prevents the virus from progressing too far and then the body can begin to produce anti-bodies which requires more time.  

A suppression of interferon response has been noted with more severe cases of Covid-19 followed by cytokine storm and organ damage and failure.   Regular exercise strengthens the immune system and is a tool in preparing the immune system to fight Covid-19.

Exercise Intensity, Recovery and Immune Response

Moderate intensity physical exercise stimulates cellular immunity, while prolonged or high intensity exercise – without appropriate rest – can decrease cellular immunity.  Cellular immunity is the first line of defense against viral infection and consists of key immune cells such as Natural Killer Cells capable of locating and destroying virally infected cells.  The key is balance!   High Intensity Exercise followed by good recovery practices of rest, relaxation, sleep, hydration and good nutrition result in strengthening and tuning the immune system.

Short-term there will be a drop in immune function from high intensity and/or long duration exercise but this will generate a strong adaptive signal for the body to strengthen itself.       Remember all the benefits of exercise only occur if there is proper recovery!   

Key Practices to Enhance Recovery

Stay hydrated before, during and after exercise – this is very important for recovery!

Eat a meal consisting of carbohydrate and protein immediately after exercise – this will prevent much of the short-term drop in immune function from the stress of exercise

Take time for activities that help you relax and boost circulation following exercise including Hydromassage and Theragun

Prioritize Sleep – sleep is critical for exercise and immune system health – one night of poor sleep immediately depresses immune response and recovery from exercise!

For a more detailed review of the science behind exercise and immunity click here:  https://link.springer.com/article/10.1007/s10238-020-00650-3

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