In the previous sharing session, we learned that diet and nutrition play an important role in rebuilding the immune system of our cancer patients. A healthy immune system depends on various nutrients such as high-quality protein, vitamins, and trace elements in people's diet. The lack of nutrients will cause our immunity to decline.
In fact, apart from nutrition, exercise and immunity are also a common topic. In today's course, we will talk about the benefits of exercise and the positive significance of exercise for immunity.
The famous French thinker Voltaire once said that "life lies in movement", and this famous saying has been passed down to future generations. People who love sports have good health, strong resistance, and are not easy to get sick. This is the consensus of almost all of our ordinary people. In our impression, this group of people will not get heatstroke when it is hot, they will not catch a cold when it is cold, and they will not be easily infected during the season when the virus is high.
In addition, sports obviously has many other benefits besides helping us have a good physique.
1. Exercise can help us reduce the incidence of cardiovascular disease.
An international study published in the British Journal of Sports Medicine showed that in terms of cardiovascular protection, table tennis, tennis, badminton and other swing sports ranked first, followed by swimming, and third was aerobics.
2. Exercise can help us reduce the probability of developing cancer.
The National Cancer Institute found that compared with an adult who exercised the least, an adult who exercised the most had an average cancer risk reduction of 7%. People who exercise the most walk briskly for more than an hour a day on average. They have 42% less chance of esophageal cancer, 27% less chance of liver cancer, and 23% less chance of kidney cancer. Gastric cancer, endometrial cancer, and myelogenous leukemia have reduced the chance of illness by over 20%.
3. Exercise can help us improve our cardiopulmonary function, especially aerobic exercise.
Zhu Yuqi, chief physician of the Department of Orthopedics at the Eye Hospital of the Chinese Academy of Chinese Medical Sciences, published an article on his personal public platform account on April 8, 2019, stating that aerobic exercise is the first choice for improving cardiorespiratory function. Common exercises include brisk walking, jogging, cycling, mountain climbing, For swimming, it is recommended at least 3 times a week, 15-20 minutes each time.
Fourth, poor sleep quality is a major problem for cancer patients, and exercise can just help us improve sleep.
In the book "Insomnia (360-degree family self-treatment complete program series)" published by China Medical Science and Technology Press, exercise is one of the effective ways to regulate sleep for people who often suffer from insomnia. If patients with insomnia can persist in running, doing exercises, practicing Tai Chi, etc., after a period of physical exercise, they will have a good regulatory effect on the excitement and inhibition of the nervous system, and establish a good cycle for restoring normal sleep. This can reduce insomnia.
5. Do you want to live longer? Exercise can also help us delay aging.
A study published in the journal Aging Cell shows that regular exercise is the best option to fight aging. In this study, the research team evaluated 84 male and 41 female cyclists (males can ride 100 kilometers in 6.5 hours, women can ride 60 kilometers in 5.5 hours), their age ranges from 55 to 79 years old. It was found that compared with those who do not exercise regularly, these cyclists did not lose their muscle mass and strength with aging, their body fat and cholesterol levels did not increase, and their immune systems were as strong as young people.
6. Exercise can help us drive away depression
If you have a tumor and worry about what to do all day long, you might as well go out to exercise. Every time we exercise, we feel refreshed and in a good mood. Zhu Yi, deputy chief physician of the Psychological Counseling Department of Shanghai Mental Health Center, pointed out in an article in Health Times on April 26, 2019 that depression can be relieved by exercise. Exercise can make people with depression feel better because they no longer focus on their own bad feelings after exercise, which can appropriately reduce the feeling of depression; it can smooth the blood and reduce the feeling of fatigue; it helps to find Return to self-confidence, find that one's abilities have not been lost, and even discover other potentials of oneself; it can improve thinking ability and restore control over life.
In a nutshell, the advantage of exercise is that spending a little time every day helps us gain more time to live and head towards the destination of longevity!
So, what is the connection between exercise and immunity?
In fact, as early as 1902, Larrabee confirmed that white blood cells would increase after exercise. The article pointed out that exercise is a kind of stimulus, which will increase the workload of human cells and increase the metabolism of human cells.
Similarly, exercise immunology studies have found that moderate exercise will increase the number of immune cells such as neutrophils, macrophages and NK cells. Exercise can increase immune reserve, improve the stability of the immune system, a complex system, improve immune surveillance of tumor cells, increase resistance to infectious diseases, and reduce upper respiratory tract infections.
All kinds of evidence indicate that the new coronary pneumonia is more common among middle-aged and elderly people, and it develops into a critical illness faster. The main reason for this is closely related to the decline in the immunity of middle-aged and elderly people. Physiological functions are no longer as perfect as young people, and decline will inevitably occur. If the three highs, cardiovascular and cerebrovascular diseases, diabetes and other diseases are invaded, the immune system will be even more precarious. At this time, if middle-aged and elderly people can do regular aerobic exercise every day, they will undoubtedly provide an extra layer of protection for their health.
However, casual exercise does not promote immunity, and excessive exercise can even harm the body.
Long-term high-intensity exercise will suppress the immune function, and the number and activity of lymphocytes and NK cells will decrease. In the field of sports medicine, this phenomenon of excessive exercise causing a decrease in immunity is called the "window theory", which means that after a large amount of exercise or training, the immune system function is inhibited, causing pathogens to take advantage of the weakness.
The windowing theory believes that during strenuous exercise, the number of lymphocytes increases. After exercise, the concentration of lymphocytes decreases, the ability of proliferation, differentiation, and activity decrease, and immunoglobulin is also affected, resulting in a period of low immunity, which can last for 3 to 72 hours. During this period, a variety of pathogens are easy to enter, especially the incidence of influenza and upper respiratory tract infections will increase.
Strenuous exercise requires high lung capacity. Failure to keep up with breathing will cause the human body to be in a state of hypoxia. Hypoxia will also affect the differentiation and function of immune cells. Studies have pointed out that hypoxia has an impact on the survival of T cells. , Hypoxia reduces the killing ability of NK cells. Therefore, more moderate and regular aerobic exercise is necessary to facilitate the normal function of the immune system.
Therefore, it is a good choice for cancer patients who want to promote and enhance immunity to carry out an appropriate amount of aerobic exercise every day in their daily lives.
The so-called aerobic exercise refers to the physical exercise of the human body with sufficient oxygen supply. That is to say, during the whole exercise process, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state. That is to say, people need to increase the supply of oxygen during exercise, and at the same time of aerobic metabolic exercise, the body itself can meet this demand by appropriately accelerating the heart rate and respiration, and realize the balance of oxygen supply and demand.
Common aerobic exercises include walking, jogging, Tai Chi, fitness dance, Guo Lin Qigong, and some low-to-medium-intensity exercises that can last longer. Regardless of age and gender, it is helpful to promote physical health and enhance physical fitness.
For middle-aged and elderly patients and cancer patients, moderate aerobic exercise is not only beneficial to the improvement of our immune level, but also can improve the level of immune surveillance and response. The latest research has also found that exercise will affect the production of several molecules and metabolites that can activate anti-cancer immune cells, thereby achieving an inhibitory effect on tumors.
Recently, researchers from Karolinska Institutet in Sweden and the University of Cambridge in the United Kingdom published a study titled Cytotoxic T-cells mediate exercise-induced reductions in tumor growth in "eLife", which analyzed how exercise slows mice The mechanism of cancer progression is that physical activity changes the metabolism of cytotoxic T cells of the immune system in the body, thereby increasing its ability to attack cancer cells.
For cancer patients, exercise can not only improve the immune function of cancer patients in various clinical stages, but also improve patient anxiety, insomnia, and cancer-related fatigue, enhance patients' confidence and perseverance to overcome the disease, and improve the quality of life of cancer patients.
Therefore, cancer patients can choose the type of exercise reasonably within their abilities according to their hobbies, combined with their own physical conditions, and regard exercise as part of their daily life, such as jogging, Baduanjin, health exercises, Tai Chi, Guo Lin Qigong and so on are very suitable and good choices.
In short, exercise is a good thing with multiple birds. It is simple and effective. It is accumulated over time and is very helpful for maintaining health. But if we just want to improve our immunity through exercise, it is far from enough. We need to do a lot more.
References:
《运动与免疫》李经忠，郭进林，医学综述 1998年 第4卷 第2期
https://www.ixueshu.com/document/7569fdf0234bb7064f34670e48906500318947a18e7f9386.html
《不同低氧运动模式对免疫细胞的机能影响》马占武，体育成人教育学刊 2007年8月 第23卷 第4期
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eLife最新解析：运动是如何通过免疫系统抑制肿瘤生长的？
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