How Exercise Reduces Pain

 

While not a panacea exercise can really help reduce inflammation and pain.    Exercising muscles directly oppose the pro-inflammatory signal produced by the cytokine Interferon Gamma.       This potent inflammatory chemical is an important messenger that is critical for mounting a fast and effective immune response to invading viruses and bacteria.   However chronically elevated levels lead to chronic inflammation which can cause tissue damage, swelling and pain.    Diseases like rheumatoid arthritis are characterized by this type of damaging chronic inflammation.

When scientists took an in depth look at muscle cells, they found that exercising muscle cells produce the same anti-inflammatory effect as two drugs used to treat rheumatoid arthritis, Tofacitnib and Baricitinib, by blocking a signaling pathway that is upregulated by interferon gamma.

Exercise not only can help reduce excess inflammation and associated pain – it also reduces pain through other powerful mechanisms!

Exercise and Pain Perception

Exercise not only reduces pain perception – it also elevates mood and reduces stress and depression.      Stress and depression are almost always part of chronic pain conditions.    Exercise is a powerful tool in the management of these conditions.

There are multiple overlapping neuro-chemical mechanisms responsible for the reduction of pain through exercise.      One of these mechanisms is an increase in the production of endogenous opiates which are the body’s version of drugs like heroin and morphine.    Exercise can ramp up the production of these powerful pain-relieving chemicals without the problems associated with drugs!    Exercise also causes an increase in opioid receptors so cells in key of the brain are better able to take in these endogenous opiates!

In addition, exercise boosts key neurotransmitters (chemicals used by nerves in the brain and body to pass signals through the nervous system) including serotonin and norepinepherine.     This process is quite complex and it produces effects akin to tuning the entire nervous system.    

Many people immediately experience some level of pain relief during and immediately after exercise through these mechanisms.      The Goldilocks Principle is key here meaning too much exercise too soon or exercise that is to intense to soon can actually increase pain.     

Proper warm-up and gradual increases in intensity and duration of exercise are key to get the pain-relieving benefits without exacerbating pain.  

Always seek the advice of your physician before starting any exercise program if you have a chronic health condition!

Keys to Keeping Your New Year's Resolution!

 

As the saying goes “Talk is cheap”, and most New Year’s Resolutions end up not happening.    So here are some tips on how to make sure you actually follow through on your resolutions!   

Write Down Your Goal - the act of writing goals is a concrete action and makes you more likely to follow through in taking action to achieve the goal.  Use the SMART goal format:

Specific - vague goals are dreams and dreams never happen.

Measurable - being able to measure progress and success are key for something to be a true goal.

Achievable - do not set yourself up for failure by setting unrealistic goals.

Relevant - make the goal is important to you!

Timebound - you have to set deadlines because without a deadline you are just day-dreaming!

Focus on One Goal at a Time - science has proven that we only have so much willpower and if we set to many goals we run out of steam.    Focusing on one goal at a time allows you to conserve your willpower and discipline enhancing your chance of reaching your goal.

Create Habits that Lead to Your Goal - When something becomes a habit it takes less mental energy to complete it.   Start with small, easy to achieve habits that help you move towards your goal.  For example committing yourself to a 5 minute walk each morning or evening is a simple and easy commitment.    Then when you actually do it you create a habit!

Plan Your Work Then Work Your Plan - Science shows that people who create a plan are much more likely to achieve their goal.  Part of your plan should be becoming aware of the triggers of your bad habits and planning on avoiding them.   For example, if you are trying to quit smoking and you know that going to a coffee shop is a trigger for lighting up – plan on avoiding coffee shops.   Many bad habits are associated with specific locations.

Share Your Goal with Others - Sharing your goals with friends, family or co-workers can help provide support.   Studies have shown that people who share weight loss goals with family are 22% more likely to succeed.

Plan on Mistakes and Focus on Progress Instead of Perfection - We all make mistakes, but just because we make a single error of judgement or have a short lapse in willpower does not mean we need to give up on a goal!    If you make a mistake, such as having a high calorie meal while trying to lose weight, do not give up on the whole effort.    Acknowledge the lapse – and get back on the horse!

By focusing on progress you put mistakes in context.    For example if your goal is weight loss and you have a week with 6 days of following your plan perfectly and have one bad meal - realize that overall you are doing well!

 

Strength Training = More Muscle Mass = Younger Brain!

 

Yes its true!    Strength training is not just good for the body – it is a very important tool to keep the brain healthy!     For example, in a recent study researchers did a 12 month-controlled trial with a group of 115 woman age 65 – 75.    The study was focused on the effects of strength training on White Matter Disease.

White Matter Disease is the wearing away of tissue in the largest and deepest part of your brain that has a number of causes, including aging. This tissue contains millions of nerve fibers, or axons, that connect other parts of the brain and spinal cord and signal your nerves to talk to one another. A fatty material called myelin protects the fibers and gives white matter its color.   White Matter Disease is diagnosed by doing an MRI of the brain and shows up as White Matter Lesions.

This type of brain tissue helps you think fast, walk straight, and keeps you from falling.    When it becomes diseased and the myelin covering breaks down the signals that need to flow through your nerve fibers cannot get through properly.   Symptoms include:

Trouble learning or remembering things.

A hard time problem solving.

Slowed Thinking

Leaking Urine

Problems Walking

Balance Issues and Falling

The researchers did MRI’s pre and post study to measure changes in White Matter Lesions.    The woman who participated in twice weekly strength training sessions showed significantly reduced White Matter Disease Progression and maintenance of walking speed.

Another recent study did a study on older people with a high risk of Alzheimer’s Disease due to mild cognitive impairment.    Mild Cognitive Impairment involves a decline in memory and other thinking skills despite generally intact daily living skills and is one of the strongest risk factors for dementia.    People with mild cognitive impairment are at a one-in-ten risk of developing full blown dementia within a year.

The long-term study showed that strength training led to overall benefits to cognitive performance and reduced degeneration in specific regions within the hippocampus.  The hippocampus is a complex structure of the brain that is critical for learning and memory.   The regions that were targeted by strength training were those known to be especially vulnerable to Alzheimer’s Disease.

 

Can a Humidifier Help Prevent Covid Infection?

 

While not a panacea – there is no question that Covid spreads more indoors with low humidity levels as per this article:  https://www.sciencedaily.com/releases/2020/08/200820102503.htm

As the article points out “if the relative humidity of indoor air is below 40 percent, the particles emitted by infected people absorb less water, remain lighter, fly further through the room….”    At higher humidity levels the droplets mix with viral particles and fall to the ground earlier.     So respiratory viruses become more infective during low humidity!

Humidity and Respiratory Immune Function

It is critical to understand that - the respiratory arm of our immune system that defends against all respiratory infections including colds, flu’s, and Covid – depends on a mucous layer and cilia (small hairs) which work together to trap allergens, viruses and bacteria.    

The tiny cilia whip back and forth many times per second to transport the mucous and what it is carrying towards our throats where it is then swallowed or coughed out and thereby destroyed.

If the humidity is below 40% our mucous membranes get dried out, and this is particularly true at night when are asleep as we gradually dehydrate from the lack of liquid intake.

Mucous and Immunity

Mucous aka “snot” is a gross subject.   However, in addition to trapping viruses and bacteria for removal mucous contains antibodies that can kill viruses and bacteria as well as lysozyme which is an enzyme that destroys bacteria.

When mucous secretions dry up several bad things happen:

Your body inhales more viruses and bacteria.

You kill less inhaled viruses and bacteria.

Your cilia do not work properly to keep the airways clean.

 

Using a Humidifier During Winter Months

Since the air inside gets much drier in winter months using a humidifier properly can help!    In addition to supporting your respiratory immune system a humidifier often helps with painful dry throats; dry, itchy skin, and dry, itchy, red eyes that afflict many in the winter.

The key is making sure you keep it clean – or a helpful practice can cause issues due to the growth of mold.   Take these simple steps to prevent this issue and get the benefits of a humidifier:

1.    Change the water EVERY day and clean the tank of the humidifier thoroughly once a week.

2.    Use additives such as vinegar, tea tree oil, or hydrogen peroxide or you can purchase humidifier tablets designed to kill molds.

3.    Use distilled water rather than tap water.    Tap water is filled with minerals that help mold grow.

4.    Change the filters periodically.

5.    Turn off, clean thoroughly when it is not needed to prevent too much humidity.

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