2023-11-07 12:19:38
We are all aware of the positive impact of practicing sportsand in general, maintaining an active lifestyle on our health. However, scientific research has “buts” to this reasoning, especially linked to risks to which the most intense athletes are exposed in relation to the weakening of the immune system.
So, Is sport a friend or an enemy for our defenses? We tell you.
How exercise affects the immune system
The immune system is very reactive to physical exercise, and its influence can be divided into the impact it generates in the short and long term, as well as its interrelation that leads to positive and negative clinical manifestations; and finally the impact it has on the immunosenescence.
Acute physical exercise stimulates the exchange of cells and components of the immune system between lymphoid tissues and blood compartments.
This effect is transient but accumulates over time, so physical exercise has a net positive effect, improving immunosurvival against pathogens, cancer cell growth, and reducing systemic inflammation.
Health benefits of physical activity
Increases survival markers of the immune system that deal with the entry of pathogens into our body.Stimulates the adaptive immune response, improving immune flexibility.It increases the activity of “natural killers”, specialized agents of our immune system in eliminating threats from external exposure or internal growth in our body.Reduces the metabolic and hormonal response to stress.
These benefits and others have been reported in scientific research such as that of Wlash et al. (2011a, 2011b), Nieman (2005), Peake et al. (2015), Simpson et al. (2015), Pedersen et al. (2000).
The possible risks of excessive exercise
Intense physical exercise (high intensity, high volume, which leads to a state of overtraining when maintained over time), unlike what happens with moderate physical exercise, can have a negative effect on the functioning of the immune system.
The following table shows the effects of two different physical exercise regimens on various markers of immune health:
Marathon runners (dark blue bar) manifest a marked depression of immune function, along with a significant increase in inflammation compared to subjects who were simply exposed to light walking loads (light blue bar).
This creates an ideal environment for increased risk of disease, hence the famous “J-Shaped Curve” of physical exercise and immunity:
Which is very graphic and explained simply:
Moderate physical exercise can significantly reduce the risk of contracting diseases, specifically reference is always made to URTIs (Upper Respiratory Tract Infections), however, when the training load increases, the risk of contracting these infections increases exponentially, even being up to 6 times greater than that of sedentary people.
Anyway, let’s not get confused:
Physical exercise is still health And although it requires care in planning so as not to overdo it, both the risk of disease and the markers of inflammation are better in fit people than in inactive people who are overweight or obese.Staying physically active, without overdoing it, is important to be immunologically healthy.
Tips to avoid overtraining and maintain a healthy balance
The best recommendations to maintain good immune health in relation to physical exercise are:
Do physical exercise, as it is good for your immunity.
Additionally considering:
Provide sufficient recovery between sessions, maintaining good rest, nutrition, hydration and psychological control.Increase training load, when appropriate, gradually and not abruptly.Schedule training based on the athlete’s health status, being able to adapt it (avoid traditional pre-established planning)Monitor for early symptoms of over-reaching, over-training or illness.Avoid intense training when the athlete is sick or shows symptoms of illness.Actively participate in medical examinations.
He energy deficit It is a strong enemy of the immune system.
Other factors to consider are hygiene, lifestyle factors, nutritional and behavioral strategies; as well as the management of psychological load.
Nutrition plays a key role in the relationship between physical exercise and the immune system and in order to have a good immune adaptation to physical exercise it is important to maintain a varied, complete diet rich in carbohydrates and calories.
How to improve the immune system
Physical exercise: Consume carbohydrates is sufficient, especially around training, as they are able to cope with increased markers of stress and inflammation.
Las fruits and vegetablesas well as others foods rich in polyphenols and other antioxidants They are good allies to deal with inflammation and improve the flexibility of our immune system.
Probiotics: According to the most recent scientific research, they are capable of positively influencing the human microbiome, which is the bacterial diversity of our body that in turn acts as an important defense barrierboth in our intestinal and respiratory systems.Sleep enough: Maintain stable sleep routines avoid staying up late and consuming alcohol regularly, especially before bed. If you experience rest deficiencies that are not corrected by increasing the amount of time asleep within a reasonable margin, it requires a doctor’s assessment through a sleep study.Stress management: It’s keybe sure to follow techniques that help you cope with the stressful load of your lifestyle, and that contribute to minimize the impact of events and emotions that have a negative effect on your life. Mindfulness can be a good help, as can meditation or yoga.
There are natural formulas that can help reduce stress:
Stress Care
Already adapt to the rhythm of your day to day:
Evoptogen
Conclusion
Physical exercise, when moderate, has an acute positive impact that accumulates over time, strengthening the body’s natural immunity to pathogens and possibly metabolic, endocrine and oncological diseases.
However, the Constant exposure to high loads of physical exercise depresses the immune system and exposes the athlete to a significant increase in the risk of contracting diseases, even more than the “base” risk of the same sedentary person.
And remember that moving something is better than not moving at all, since recreational athletes do not usually reach these levels of sports load that pose a risk to your immune integrity, pay attention to the symptoms and if you feel tired or usually have a cold, while actively training, it is possible that you are exceeding your limit; so that:
Although you can train more than your sedentary friend, but less than Michael Phelps, do not follow absolute recommendations, the tolerance to the training load is relative to the state of fitness of each person.
Bibliographic references
Forte, P., Branquinho, L., & Ferraz, R. (2022, June). The Relationships between Physical Activity, Exercise, and Sport on the Immune System. International Journal of Environmental Research and Public Health, Vol. 19. https://doi.org/10.3390/ijerph19116777Nieman, D. C., & Wentz, L. M. (2019). The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science, 8(3), 201–217. https://doi.org/10.1016/j.jshs.2018.09.009Nieman, D. C., Henson, D. A., Austin, M. D., & Brown, V. A. (2005). Immune response to a 30-minute walk. Medicine and Science in Sports and Exercise, 37(1), 57–62. https://doi.org/10.1249/01.MSS.0000149808.38194.21Peake, J. M., Gatta, P. Della, Suzuki, K., & Nieman, D. C. (2015). Cytokine expression and secretion by skeletal muscle cells: Regulatory mechanisms and exercise effects. Exercise Immunology Review, 21, 8–25. https://pubmed.ncbi.nlm.nih.gov/25826432/Pedersen, B. K., & Hoffman-Goetz, L. (2000). Exercise and the immune system: Regulation, integration, and adaptation. Physiological Reviews, 80(3), 1055–1081. https://doi.org/10.1152/physrev.2000.80.3.1055Simpson, R. J., Kunz, H., Agha, N., & Graff, R. (2015). Exercise and the Regulation of Immune Functions. Progress in Molecular Biology and Translational Science, 135, 355–380. https://doi.org/10.1016/bs.pmbts.2015.08.001Walsh, N. P., Gleeson, M., Pyne, D. B., Nieman, D. C., Dhabhar, F. S., Shephard, R. J., … Kajeniene, A. (2011). Position statement part two: Maintaining immune health. Exercise Immunology Review, 17, 64–103. https://pubmed.ncbi.nlm.nih.gov/21446353/Walsh, N. P., Gleeson, M., Shephard, R. J., Gleeson, M., Woods, J. A., Bishop, N. C., … Simon, P. (2011). Position statement part one: Immune function and exercise. Exercise Immunology Review, 17, 6–63. https://pubmed.ncbi.nlm.nih.gov/21446352/
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