{"id":24412,"date":"2020-03-03T13:31:00","date_gmt":"2020-03-03T18:31:00","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24412"},"modified":"2020-03-23T10:29:47","modified_gmt":"2020-03-23T14:29:47","slug":"exercise-immune-system","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/exercise-immune-system\/","title":{"rendered":"How Exercise Affects Your Immune System"},"content":{"rendered":"<p class=\"p3\"><span class=\"s1\">We&#8217;ve been told for many years that our bodies are wide open to infection in the hours (or even days) following long or intense workouts. We\u2019ve also been told that competing in endurance events like marathons and obstacle races practically guarantees we\u2019ll catch a bug before we even hit the post-race showers. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">However, this idea that exercise suppresses our immune system may actually be a myth. In fact, the relationship between exercise and immunity is pretty complex. Here\u2019s what you need to know.<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>Exercise And The Immune System <\/b><\/span><span class=\"s2\"><br \/>\n<\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">The challenge with talking about exercise and the immune system is that there are a lot of unanswered questions. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">\u201cWe have a decent understanding of how exercise affects the immune system, but not a great one,\u201d says <a href=\"https:\/\/www.instagram.com\/joshclarktraining\/?igshid=levejo6ta3a6\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s3\">Josh Clark<\/span><\/a>, C.P.T., a strength and conditioning coach at LoHi Athletic Club in Denver. \u201cAnybody who says they understand it is lying to you.\u201d<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s4\"><b>How <\/b><\/span><span class=\"s1\"><b>Exercise Affects Your Immune System Over Time<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">What we do know: Exercise has been shown to strengthen your immune system over time. In fact, according to a 2016 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed?Db=pubmed&amp;Cmd=ShowDetailView&amp;TermToSearch=27187103\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\"><i>Medicine and Science in Sports and Exercise<\/i><\/span><\/a> study, even low levels of physical activity are associated with a 10 percent lower risk of bacterial infections.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/alzheimers-food-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">Yes, There&#8217;s A Relationship Between Diet, Exercise, And Alzheimer&#8217;s<\/a><\/strong><\/p>\n<p class=\"p3\"><span class=\"s1\">Exercise boosts circulation of anti-inflammatory cytokines (proteins secreted by the immune system) and other disease-fighting cells. Over time, this makes your immune system better at hunting down foreign pathogens (like bacteria and viruses), Clark says. It also ups its inflammation-fighting abilities.<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s4\"><b>Yo<\/b><\/span><span class=\"s1\"><b>ur Immune System Immediately After A Workout <\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">Despite our sense of the long-term benefits, we still don\u2019t quite know how a single bout of exercise affects our immune system in the following hours.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">The current leading theory: the \u201copen window\u201d hypothesis. It suggests that our bodies are especially vulnerable to infection in the days following exercise\u2014especially long, intense cardio. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">According to a 2018 <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fimmu.2018.00648\/full\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\"><i>Frontiers in Immunology<\/i><\/span><\/a> review, this theory is based on research from the 1980s and 1990s that found that acute bouts of intense exercise led to a temporary decrease in some antibodies and blood immune cells. Many researchers took this as a sign that the immune system was compromised.<\/span><\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p class=\"p3\"><span class=\"s1\">However, as one <span class=\"s6\">2007<\/span> <a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00008.2007\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s6\"><em>Journal of Applied Physiology<\/em><\/span><\/a><span class=\"s6\"> review<\/span> notes, research has yet to directly link this post-exercise immune depression and an increased rate of illness in athletes. <span class=\"Apple-converted-space\">\u00a0 \u00a0<\/span><\/span><\/p>\n<p class=\"p3\"><span class=\"s4\">Some experts think it\u2019s time to <\/span><span class=\"s1\">rethink the open window hypothesis altogether. \u201cThere is no reliable evidence to suggest that exercise\u2014even of an extreme nature\u2014has a detrimental effect on the competence of the immune system,\u201d say review authors <a href=\"https:\/\/researchportal.bath.ac.uk\/en\/persons\/james-turner\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s6\">James E. Turner, Ph.D.<\/span><\/a> and <a href=\"https:\/\/researchportal.bath.ac.uk\/en\/persons\/john-campbell\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s6\">John P. Campbell, Ph.D<\/span><\/a>. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">In fact, they believe acute exercise may actually make your immune system more responsive to potential threats. \u201cThe latest and best evidence suggests a heightened state of immune surveillance after exercise,&#8221; say Turner and Campbell. &#8220;In this state, cells are redistributed to places other than the blood to look for damaged or infected body cells.\u201d\u00a0<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>Your Immune System After An Endurance Race<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">Still, some experts point to research on upper respiratory tract infections (URTIs) after endurance events (like marathons) as proof that the open window exists. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Trouble is, URTIs are often self-reported, and not always confirmed by lab tests. (A prime example: This 1983 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed?Db=pubmed&amp;Cmd=ShowDetailView&amp;TermToSearch=6623247\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\"><i>South African Medical Journa<\/i><\/span><\/a><i>l<\/i> study, which suggested runners developed more URTIs after running a marathon.)<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/too-much-hiit\/\" target=\"_blank\" rel=\"noopener noreferrer\">Are You Doing Too Much HIIT?<\/a><\/strong><\/p>\n<p class=\"p3\"><span class=\"s1\">Unfortunately, without lab tests, it\u2019s impossible to know how many runners truly had URTIs following a marathon. (Their symptoms could have had non-infectious causes, like allergies or asthma, for example.) \u201cIf people do get an infection, it\u2019s probably due to their attendance at a mass participation event, where lots of people (and their bugs) gather,\u201d say Turner and Campbell.<\/span><\/p>\n<p>Plus, other factors also <span class=\"s1\"> increase your odds of infection, Turner and Campbell say. A few common ones: chronic stress, sleep-deprivation, and\/or insufficient fuel.\u00a0<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>When Exercise Can Harm Your Immunity<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">One case in which exercise can truly sucker-punch our immunity: overtraining syndrome. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Overtraining syndrome, which typically affects competitive athletes, occurs when exercise stresses pile up faster than we recover from. The result: a long-term decrease in performance that may or may not be accompanied by other symptoms, according to a joint statement from the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23247672\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s3\">European and American Colleges of Sports Medicine<\/span><\/a>.\u00a0(Some of those symptoms can include mental fatigue and decreased immunity, marked by increased incidence of sickness and infection.)<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Unfortunately, it can be hard to recognize overtraining. \u201cThere\u2019s no gold standard for diagnosing overtraining,\u201d Clark says. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">As with other aspects of the exercise-immune system relationship, the mechanisms involved in overtraining syndrome are unclear. However, one theory\u2014called the \u201ccytokine tissue-trauma\u201d hypothesis\u2014suggests that excessive training causes a buildup of pro-inflammatory cytokines. This buildup eventually leads to immune system depression, sickness, and symptoms like loss of appetite, lethargy and depression, according to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23540172\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s7\"><i>2012 Acta Clinica Croatica <\/i><\/span><\/a><span class=\"s7\">review<\/span>.\u00a0<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>The Bottom Line<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">We still have a lot to learn about how exercise affects the immune system. However, the idea that we\u2019re extra vulnerable in the hours after exercise could be on its way out.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Still, there may be such a thing as <i>too much <\/i>exercise. In principle, just as chronic psychological stress can disrupt our bodies, so can performing high levels of exercise for weeks or months on end without adequate recovery. \u201cAgain, though, the evidence for this is limited,\u201d say Turner and Campbell. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Luckily for most gym-goers, overtraining is typically more relevant to competitive athletes. \u201cIf you have a nine-to-five job, I can almost guarantee you&#8217;re not training as hard as an athlete,\u201d Clark says.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">If you do suspect you\u2019re overdoing it in the gym, cut your training volume in half (but keep the intensity the same) for one week. For example, if you typically back squat 100 pounds for four sets of 10 reps (40 reps total), do three sets of seven reps (21 reps total) using that same weight.\u00a0<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Otherwise, check in with a certified coach and consult with your doctor.<\/span><\/p>\n<h4><strong>References &amp; Further Reading<\/strong><\/h4>\n<ol>\n<li><span class=\"s1\"><span class=\"s1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed?Db=pubmed&amp;Cmd=ShowDetailView&amp;TermToSearch=27187103\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\"><i>Medicine and Science in Sports and Exercise: <\/i>Leisure-Time Physical Activity and the Risk of Suspected Bacterial Infections.<i><\/i><\/span><\/a><\/span><\/span><\/li>\n<li><span class=\"s1\"><span class=\"s1\"><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fimmu.2018.00648\/full\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\"><i>Frontiers in Immunology: <\/i>Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan<i><\/i><\/span><\/a><\/span><\/span><i><\/i><\/li>\n<li><span class=\"s1\"><span class=\"s1\"><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00008.2007\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s6\"><em>Journal of Applied<\/em> Physiology: Immune function in sport and exercise<\/span><\/a><\/span><\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed?Db=pubmed&amp;Cmd=ShowDetailView&amp;TermToSearch=6623247\" target=\"_blank\" rel=\"noopener noreferrer\"><em>South African Medical Journal<\/em>: Ultramarathon running and upper respiratory tract infections. An epidemiological survey.<\/a><\/li>\n<li><span class=\"s1\"><span class=\"s1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23247672\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s3\"><em>Medicine and Science in Sports and Exercise<\/em>: Prevention, diagnosis, and treatment of the overtraining syndrome.<\/span><\/a><\/span><\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23540172\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s1\"><span class=\"s1\"><span class=\"s7\"><i>Acta Clinica Croatica:<\/i> <\/span><\/span><\/span>The immune system and overtraining in athletes: clinical implications<\/a>.<\/li>\n<\/ol>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We&#8217;ve been told for many years that our bodies are wide open to infection in the hours (or even days) following long or intense workouts. We\u2019ve also been told that competing in endurance events like marathons and obstacle races practically guarantees we\u2019ll catch a bug before we even hit the post-race showers. However, this idea<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/exercise-immune-system\/\">Read More <span class=\"screen-reader-text\">How Exercise Affects Your Immune System<\/span><\/a><\/p>\n","protected":false},"author":198,"featured_media":24415,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,5,9],"tags":[],"class_list":["post-24412","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Exercise Affects Your Immune System | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Despite old-school ideas about exercise and illness, how exercise affects your immune system is actually quite complicated. 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