Page 60 - IMCJ19s1

due to disruptions in the circadian homeostasis of technology, or by taking the opportunity to experience the
inflammatory cytokines and in the activities of immune cell calming, immune-supportive effects of being in nature
subpopulations (e.g., CD4+, CD8+, and natural killer [NK] (while, at the same time, social distancing).
cells). 62,64 Viral infections may present with symptoms such
as fever and pain that may interfere with sleep patterns. Physical activity provides the movement the body
63
Medications such as corticosteroids and analgesics may also needs to oxygenate, circulate blood and nutrients, and
negatively impact one’s ability to sleep. In those with eliminate waste from cells, all of which are essential to the
hepatitis C virus–related neurological dysfunction, about function of the immune system. In addition to the blood
half exhibit abnormal sleep rhythms. Moreover, the virus vessels delivering blood to organ systems, the lymphatic
65
itself may cause physiological shifts in sleep. For example, system, present largely in the neck, armpits, and groin,
earlier research with animals showed that intranasal plays a big role in the transport of immune factors. Indeed,
exposure to the influenza virus led to subsequent changes in the social distancing and homestay that has been
the proportion of non-REM sleep and REM sleep. In a recommended by many states and nations may invariably
66
small human clinical trial with individuals injected disrupt people’s activity schedules and lead to more
intranasally with a particular rhinovirus, those who sedentary behavior, such as more screen time or sitting,
developed symptoms had sleep time reductions of 23 reclining, or being stationary, which could further
minutes, consolidated sleep decreases of 36 minutes, and negatively impact immune activity. 76
overall sleep efficiency reduced by 5%. According to a recent interview with Jeffrey Woods, PhD,
77
67
Furthermore, there can be complex interactions a professor who researches the effects of exercise on
between sleep disturbance and other lifestyle factors, such immune response at the University of Illinois at Urbana-
as social connectivity. For example, Irwin and Opp Champaign, it is important and safe to be exercising
64
demonstrated an association between improved sleep during the coronavirus pandemic, especially for those
efficiency and lower IL-6 production, which was who are regular exercisers. For those who are sedentary, he
particularly enhanced in those with positive social comments, “If you are sedentary, it may be a good idea not
relationships. Conversely, women who had poor social to overdo it. Research suggests that unaccustomed strenuous
relationships had greater sleep inefficiency and even or prolonged exercise might reduce the function of your
higher IL-6 levels. Interestingly, there was a compensatory immune system defenses.” For those who are infected with
effect for healthy social networks, even in the groups with COVID-19 and have upper respiratory tract symptoms
poor sleep. In other words, even when sleep efficiency was that are mild (e.g., sinus congestion, runny nose), he
poor, the levels of IL-6 could be modulated through recommends moderate exercise, but not for those with
having good relationships. Similarly, those who had good severe symptoms (e.g., body aches, fever, chest cough,
sleep but poor social relations had lower IL-6. 64 fatigue, or shortness of breath).
Collectively, while the findings have been mixed, a Research has shown that a single bout of physical
host of studies have indicated greater inflammatory activity can stimulate immune function due to the rapid
cytokines occurring with shorter sleep duration (defined cellular changes that take place, but regular exercise is
78
as less than five to six hours per night) compared with much more robust in its effects on immunity. 79,80 There
seven to eight hours. 63,68,69 Moreover, it is worthwhile to continues to be debate about the intensity of activity and
note that perception of the quality of one’s sleep is whether high-intensity activity in untrained individuals is
important, as upregulated white blood cell counts have indicated. For highly fit individuals, continuation of
been shown to be associated with subjective accounts of intensity may not be problematic; however, for those who
sleep quality. Even after a bout of sleep restriction, it may are more sedentary or ill, it remains unknown as to whether
70
take more than a night or even three nights of sleeping the initiation of an exercise program at greater intensity of
longer (such as eight to ten hours) to resolve any activity would be helpful or if it would be physiologically
neurobehavioral issues related to the sleep deficiency. 71-73 stressful. 77,81 While the effects of initiating high-intensity
In some cases, immune cell activity of certain types can be physical activity in a sedentary person remain unknown, it
restored short-term after sleep depletion. 74,75 would seem prudent to start some kind of exercise program
regardless because of the plethora of findings that support
Exercise the benefit of physical activity for the immune system. Even
in healthy individuals, too much strenuous exercise has
Overall Recommendations: Moderate, regular been associated with immunosuppression when compared
physical activity helps immune system function by to controls leading their normal lifestyle. In the absence of
82
raising levels of infection-fighting white blood cells and rigorous data, it is most likely best to tailor activity duration
antibodies, increasing circulation, and decreasing stress and intensity to the individual.
hormones. A personalized exercise program can be The preponderance of data is on the effect of aerobic
designed even during homestay by utilizing features in activity on immune health. 77,83 At this time, there are
one’s home environment, including apps, the internet, and preliminary reports of tai chi/qigong and yoga assisting

58 Integrative Medicine • Vol. 19, No. S1 • Epub Ahead of Print Minich—Nutrition & Lifestyle Practices for Strengthening Host Defense