In naturopathic medicine, at the base of our therapeutic order, is supporting the foundations of health, one of which includes exercise. I will address other foundations of health as they relate to supporting your immune system and mental health, in the coming weeks, but I wanted to start with focusing on exercise.
Exercise and the Immune System
Regular moderate exercise has a significant impact on supporting normal immune function. This may in part be "due to reductions in inflammation, maintenance of thymic mass, alterations in the composition of "older" and "younger" immune cells, enhanced immunosurveillance, and/or the amelioration of psychological stress."
Exercise improves the diversity of your microbiome, which plays a huge role in supporting immune function. It is important to note that exercising to exhaustion has negative impacts on your microbiome, so opt for regular moderate-intense exercise that does not leave you feeling exhausted/depleted.
Living a physically active life leads to lower instances of communicable disease (ex. viral and bacterial infections) and non-communicable diseases (ex. cancer).
A review of randomized controlled trials and epidemiological studies show an inverse relationship between regular moderate exercise and upper respiratory tract infections, as well as decreased incidence and mortality from influenza and pneumonia.
Regular moderate exercise has an overall anti-inflammatory effect and delays onset of immune dysregulation with age.
For my fellow immunology nerds in the house: Regular moderate exercise supports the immune system as we age by increasing proliferation of T-cells, lowering exhausted T-cells, lowering inflammatory cytokines, increasing phagocytic activity, improving vaccination responses and supporting NK cell cytotoxic activity.
Avoid overexercising (keep it moderate to intense, but not strenuous) as overexercising/exercising to exhaustion can have negative effects on immune function.
Remember that when you first start to get signs of feeling sick, that is not the time to go full force with exercise! That is a sign to take it slow and relax and let your body heal. A gentle walk or slow yoga class are great options to support your microbiome, mood and lymph and blood flow, but not the time to go for a run or do a HIIT class. Listen to your body and take the time to rest and repair.
Exercise and Mental Health
Everyone around the world is being challenged in various ways right now. Multiple studies have shown positive outcomes of exercise for people suffering from anxiety, stress and depression.
People who are more physically active are happier.
Physical exercise can lower the risk of depression.
I know for a lot of people, recent changes mean that you can no longer go to your favorite gyms, HIIT studios or yoga classes, but please don't stop moving! Withdrawal from physical exercise has been shown to have significant negative health consequences for mental health. Lots of local fitness centers and studios have moved online to offer you classes in your home. They have adapted and so can you! Get creative and have fun! If you have suggestions for great streaming options for exercise classes, please share in the comments so others can get ideas!