This time, I'd like to talk about immune function and exercise.
Have you ever heard that exercise can improve your immune system?
There are some products that sell this kind of information, and the media sometimes use such headlines to get ratings, but few of them specifically show how much exercise affects immune function.The following is a study that investigates the approximate amount of time that too much exercise lowers immune function and that moderate exercise affects immune function.
The study
The following is from a paper published in May of 2019.
High intensity exercise improves immune function and metabolic function.
Data show that moderate-intensity exercise reduces the risk of disease.
Athletes who engage in strenuous or prolonged exercise are at increased risk of disease.Carbohydrates and polyphenols are good immune supporters.
Habitual exercise can prevent immune function and age-related dysfunction.
Studies have shown that
The study examined the results after exercise at 60% intensity and 60 minutes apart.
High intensity aerobic exercise of less than 60 minutes also tended to improve immune system function and reduce inflammatory cytokines and stress hormones.
In this paper, which describes high-intensity exercise as acute exercise, the results show that these moderate exercises benefit anti-inflammatory and glucose metabolism because acute exercise increases white blood cell activity and exchange in the circulation and tissues.
Secondly, athletes and others who exercise for more than 60 minutes tend to be more inflammatory and susceptible to stress hormones due to the disadvantages that outweigh the physiological benefits from the physical stress of high-intensity exercise and the mental stress due to the involvement of competition.
In addition, according to 69 studies, the above tendency was observed in long-time athletes such as marathoners and ultramarathoners.
In a large group study of 2311 endurance runners, some results showed that 13.0% reported significantly more illness than the control group between the day of the Los Angeles Marathon and the following week.
For these people, the suggested countermeasures were
Develop a sleep, diet, and psychological program with a specialist that is tailored to individual abilities.Increase the training load by no more than 10% per week.
Create a calendar of athletic events based on the athlete's health status.
Manage early signs of illness when overtraining.
Avoid intensive training if you become ill.
Ventilate the facility sufficiently to avoid the risk of infection in an enclosed space.
To reduce the risk of infection, adjust clothing in areas prone to insect bites, and use contraceptives during sexual intercourse.
Thoroughly wash hands and gargle.
Inoculate yourself with the necessary vaccines when traveling domestically or abroad.Try to get a good night's sleep.
Refrain from excessive alcohol consumption.
Eat a well-balanced diet, and be sure to eat carbohydrates and polyphenols to improve the immune system.
The following measures were suggested.
In another study.
Regarding the reduction of inflammation, a study of 1293 middle-aged Danes showed an inverse relationship between fitness and CRP (inflammatory protein), IL-6 and IL-18.
In other words, there is no significant result that fitness and other forms of exercise reduce inflammation in the body (at a level that does not result in weight loss).
There are reports that short bursts of aerobic exercise reduced inflammation! However, there is currently no proof that moderate or more exercise can reduce inflammation.
Next, let's look at diet.
A 1990 study reported that consuming 30-60 grams of carbohydrates within 90 minutes after exercise reduced stress hormone levels.
Next are polyphenols, especially flavonoids, which have received a lot of attention for their high benefits and have been reported to contribute to immune-related actions in the gut.
They have been reported to contribute to immune-related effects in the gut, and from these effects, they are thought to be useful for anti-inflammatory effects.
The information on immunity is similar to what is already available, so I will skip it.
Summary
The results of this study suggest that the immune system may be improved by these behaviors.
Complete high-intensity exercise within 60 minutes.
Consume carbohydrates within 90 minutes of exercise.
If you do these things, you may be able to maintain your immune system. If you do these things, you may be able to maintain your immune system.
There is no proof that doing these things can prevent infections, but I have read in another source that people who exercise for a long time are more likely to get infected with viruses.
