Improving Immunity Part 3 - Exercise
Tanner Mackenzie • May 29, 2021
Exercise's Role in Immune Health
In this third installment of Improving Immunity, we will take a closer look at exercise’s effects on immune function. Most of us intuitively know that exercise should improve your immune system function; exercise has positive effects on basically every aspect of human physiology. As more than just curious bystanders to our own health, let’s take a look at exactly how exercise impacts our immunity.
What Effect Does Exercise Have on Our Immune Systems?
The effects of exercise on our immune function are very much related to how long and how hard we train. Exercising at moderate intensity for up to an hour increases a whole host of
immune activity, including anti-inflammatory molecules and antibodies. Prolonged exercise at high intensity can do precisely the opposite, suppressing immune function. With prolonged, intense exercise you see inflammation, muscle damage, and stress. Although much of what we know about how exercise affects our immune system comes from research done from 1990 onwards, as early as 1902 we already knew this basic principle of “overexertion”. A study by
Larrabee showed that white blood cell counts in Boston marathon runners were similar to those with certain diseases.
Even though these acute effects are short-lived, over time they can enhance, or damage, our body’s functionality. For example, regular, moderate exercise improves immunosurveillance (recognizing bacteria, viruses and cancer cells) over time. Further, all-cause mortality (or your chance of dying regardless of cause) decreases sharply with even a small amount of regular exercise, then increases sharply at the highest levels of activity. This corroborates the idea of a compromised immune system with too little (or too much!) exercise. The middle is the way!
How Do These Effects Benefit Us?
Aside from improved immunosurveillance, regular exercise can also reduce inflammation (even though it increases it acutely) and
reduce illness! The short-term effects of exercise training can, over time, positively impact
tumorigenesis (cancer),
atherosclerosis (heart disease), and other diseases. Following the overexertion principle introduced earlier, there are correlations between long, intense exercise and increased risk for illness such as upper respiratory tract infection (URTI). Take a look at the graph below comparing risk of URTI amongst sedentary, active, and very active individuals.
Adapted from
Nieman
How Does Exercise Improve Longevity Related to Immune Function?
Aside from all the short- and long-term benefits we’ve already discussed, working out has been shown to confer benefits to immune function no matter how old you get! When comparing sedentary against active elderly men and women, active individuals tend to have greater white blood cell function and reduced illness! There are a great number of studies that indicate that immunosenescence, or a dysfunctional immune system as a function of age, can be staved off by regular exercise.
All in all, let’s keep doing what we all know how to do! Train, get outside, walk, be active! And don’t forget, when your body tells you to slow down or take a break, you should listen. Your immune system will thank you!
Think your peak fitness years are behind you once you hit your 50s? Think again.
Meet Kris, a Nova member who recently compared his current fitness stats
A consistent member for years, Rosalind shows up twice a week and makes her health a priority next to work and family.
Matt proves that when you add commitment to a structured plan, success is inevitable.
Joy joined Nova with the goal to rebuild strength and push herself physically again. Over the past few months, she has proved her commitment to this goal despite a very demanding schedule.
See how Joe transformed his body, mindset and consistency to take his results the next level!
In this interview, Beth shares how she stayed motivated, how her mindset and nutrition changes contributed to her results, and how she plans to keep the momentum going into 2026.
Over the past year Dino has trained consistently, built mobility and strength across every major lift, and hit daily activity goals like 7-8k steps - even while navigating the difficult loss of his wife this past year.
Sarah has been training with Nova for just over a year and we chose her as our SuperNova for how she uses training and fitness to stay strong for what she loves most: skiing, surfing, and adventure.
It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
