Exercise: Boost or Suppress Immune System?
Whenever I come down with a minor cold, or soar throat I often wonder whether I should continue my exercise routine. My mom would always tell me "just rest, and get rid of that cold - the gym will only make you more sick!" But how accurate is this statement exactly? Can exercise truly worsen your symptoms, and if you feel under the weather, can exercise push you over the edge?
Interestingly enough, I stumbled upon an article Phys Ed: Does Exercise Boost Immunity, where various studies have been done on this matter. I found two of these experiments to be extremely eye opening. In the first experiment, published in the journal "Brain, Behavior, and Immunity", researchers studied the effect of exercise on one's susceptibility to illness. Researchers tested this idea by dividing mice into two groups - one group rested in their cages for three days straight, while the other group ran on treadmills until they were exhausted. After the three days, the mice were then exposed to the influenza virus. Researchers found more of the mice who had exhausted themselves running came down with the flu then the control group - and with more severe symptoms.
The second experiment, also published in the journal "Brain, Behavior, and Immunity", studied the effect of exercise on those who are already sick. In this study, researchers first infected the mice with the flu. They then divided the mice into three groups: one group of mice rested, a second group of mice ran leisurely for 20 or 30 minutes (considered an easy jog for a mouse), and a third group of mice ran for a long two and a half hours. The mice continued this routine for three days until they began to show flu symptoms. What did researchers find? More than half of the resting mice died, only 12% of the gently jogging mice passed away, and nearly 70% of the running mice died - while those running mice that had survived were more sick than the control group.
According to the article, these findings seem to support a theory that physiologists had come up with years ago- "a J-shaped curve" linking exercise and immunity. This model suggests that "the risk both of catching a cold or the flu and of having a particularly severe form of the infection drop if you exercise moderately. But the risk both of catching an illness and of becoming especially sick when you do 'jump right back up' if you exercise intensely or for a prolonged period of time, surpass the risks among the sedentary. (Although definitions of intense exercise vary among researchers, most define it as a workout or race of an hour or more during which your heart rate and respiration soar and you feel as if you are working hard)".
Why is this? Scientist believe intense workouts and racing suppress the body's immune system and response for a period of time immediately following your workout. The longer and more intense the workout - the longer the period of suppression (from a few hours to even a few days).
So should you exercise? Experts believe if you don't feel well, and have a fever or body aches, you should stop exercising until you have recovered. If you are suffering with a simple head cold or congestion, experts believe it's okay to exercise and that exercise may in fact improve the way you feel. Experts caution to avoid heavy and prolonged exercise.
The information provided by this blog is meant to heighten awareness and should not be considered as medical advice. See your qualified health-care professional for medical attention, advice, diagnosis, and treatments.
Interestingly enough, I stumbled upon an article Phys Ed: Does Exercise Boost Immunity, where various studies have been done on this matter. I found two of these experiments to be extremely eye opening. In the first experiment, published in the journal "Brain, Behavior, and Immunity", researchers studied the effect of exercise on one's susceptibility to illness. Researchers tested this idea by dividing mice into two groups - one group rested in their cages for three days straight, while the other group ran on treadmills until they were exhausted. After the three days, the mice were then exposed to the influenza virus. Researchers found more of the mice who had exhausted themselves running came down with the flu then the control group - and with more severe symptoms.
The second experiment, also published in the journal "Brain, Behavior, and Immunity", studied the effect of exercise on those who are already sick. In this study, researchers first infected the mice with the flu. They then divided the mice into three groups: one group of mice rested, a second group of mice ran leisurely for 20 or 30 minutes (considered an easy jog for a mouse), and a third group of mice ran for a long two and a half hours. The mice continued this routine for three days until they began to show flu symptoms. What did researchers find? More than half of the resting mice died, only 12% of the gently jogging mice passed away, and nearly 70% of the running mice died - while those running mice that had survived were more sick than the control group.
According to the article, these findings seem to support a theory that physiologists had come up with years ago- "a J-shaped curve" linking exercise and immunity. This model suggests that "the risk both of catching a cold or the flu and of having a particularly severe form of the infection drop if you exercise moderately. But the risk both of catching an illness and of becoming especially sick when you do 'jump right back up' if you exercise intensely or for a prolonged period of time, surpass the risks among the sedentary. (Although definitions of intense exercise vary among researchers, most define it as a workout or race of an hour or more during which your heart rate and respiration soar and you feel as if you are working hard)".
Why is this? Scientist believe intense workouts and racing suppress the body's immune system and response for a period of time immediately following your workout. The longer and more intense the workout - the longer the period of suppression (from a few hours to even a few days).
So should you exercise? Experts believe if you don't feel well, and have a fever or body aches, you should stop exercising until you have recovered. If you are suffering with a simple head cold or congestion, experts believe it's okay to exercise and that exercise may in fact improve the way you feel. Experts caution to avoid heavy and prolonged exercise.
The information provided by this blog is meant to heighten awareness and should not be considered as medical advice. See your qualified health-care professional for medical attention, advice, diagnosis, and treatments.
Comment
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Comment by Lisa on October 15, 2009 at 12:59pm -
WomensHealth.gov mentions those suffering with an autoimmune disease should get regular exercise but not overdo it. Thirty minutes most days is best, but patients should talk with their doctor about the types of exercise they should try. A more gradual and gentle exercise such as yoga or tai chi often works well for people with muscle and joint pain.
Have you tried either of these Ellen?
ehow.com's How to Live Happy With an Autoimmune Disease suggests listening to your body when it comes to exercise. Your body will tell you what types of exercise you can and can not do. Although many people with an autoimmune disease find that fatigue is a constant problem, exercise should still be incorporated into your daily routine. Of course there will be your bad days, and you should never work out when you are not feeling well, but days when you feel tired you should still try motivate yourself to get to the gym. Feeling tired is inherent to the disease, so accept it and go work out. Elevating your heart rate for just 30 minutes a day will help make you feel better and help manage the disease. Also be sure to incorporate some weight strengthening in your routine - this will help you get in control of your muscles for longer and keep your bones strong.
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Comment by Ellen S on October 15, 2009 at 12:31pm -
I've also added a discussion in the Thyroid Disorders Community.
Exercise and autoimmunity - what's your opinion?
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Comment by Ellen S on October 15, 2009 at 12:07pm
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Hi Lisa,
This is really good food for thought. As someone who suffers autoimmunity trouble, it brings up some things worth digging into I think. As a result, I used your post as an inspiration for a special discussion in the Autoimmune Diseases Community in hopes that someone smarter than me will chime in and tell us if there is anything special we need to keep in mind if we exercise and suffer from autoimmunity.
What do you think? Have you seen any information that discusses exercise and autoimmune issues that you could share with us? Have you ever considered asking the exercise communities you're involved with if those there with autoimmunity have ever asked their doctors or other knowledgeable people these questions?
I hope other Health Activists will join in the discussion!
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