by Clarissa Hartley

We’ve long appreciated the advantages that regular physical activity brings to our overall wellbeing. Yet, did you know that it’s also a strong ally for your immunity? Engaging in physical activity increases the circulation of certain white blood cells like neutrophils and lymphocytes, ramping up our disease-defensive mechanisms.

For our busy women who accomplish a daily 20-minute exercise regimen, the probability of falling ill decreases. A study in the British Journal of Sports Medicine has marked a 43% reduction in days of upper respiratory tract infection symptoms amongst daily exercisers, as opposed to those leading a less active lifestyle.

However, it’s important to not tip the scale towards excessive exercise as it can lead to an increased risk of infections. Overwhelmingly intense training periods are known to potentially suppress white blood cell functionalities, a phenomenon characterized as the ‘open window’ theory. This factor combined with inadequate rest and poor nutrition can leave you susceptible to various infections.

Exercise and Illness: Uncovering the Connection

Extremely rigorous training produces stress hormones and alters the inflammatory signaling chemicals leading to immune depression. Moreover, it reduces the Secretory IgA (SIgA), responsible for safeguarding our respiratory tract, gut, and even bladder from bacterial intrusions. This particular facet might explain why athletes face an elevated risk of respiratory and gut infections.

Other influential parameters worth considering for your immune health are psychological stress, inadequate sleep, poor recovery time, and nutritional deficiencies. The training environment could also contribute towards exposure to pathogens, such as overcrowded gyms and shared equipment.

Empowering Your Immune System

Proper nutrition, hydrated bodies, enough protein, carbohydrates and calories are vital for a robust immune response and efficient post-training recovery. To fortify your immunity and faster recovery, include an array of colourful plant-based foods, rich in vitamins C and A, antioxidants, flavonoids and quercetin in your daily meals. Spices including garlic, ginger and turmeric also offer immune-enhancing benefits due to their anti-inflammatory properties.

Incorporating green superfoods, certain food extracts and beta glucans present in oats, mushrooms, barley, can aid in sustaining your immune health. However, during winter, it’s recommended to amp the intake of Vitamin D and zinc due to limited sunlight.

Another crucial element to reinforce your immune health is maintaining a diverse range of gut microbes. Daily consumption of fermented foods and specific probiotics can amplify your body’s SIgA levels, resisting respiratory infections. Bovine colostrum is another supplement famous for improving immune health by reducing both respiratory and gut infections.

Lastly, managing your stress levels, sleep and hygiene practices are vital habits to guard against infections. Abstain from contact with any infected individuals and introduce rest periods after intense training.

Maintaining a balanced approach towards exercise and nutrition will empower your immune system while allowing you to enjoy the full spectrum of health benefits that physical activity offers.

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