Mental and Physical Exercises for the Immune System

Brian P. Thornton, M.D., Ph.D.

Psychological stress decreases the function of your immune system thereby increasing your susceptibility to infections. Subjects exposed to stress show a 90 percent increase in infection rates, and the incidence of colds rises from 27 to 47 percent. It is not surprising that medical students have an increased risk of mononucleosis during stressful examination periods. Furthermore, several studies reveal colds and other infections often manifest on weekends after busy and stressful workweeks.

Clinical depression, even in its mildest form, takes a toll on the immune system and can give foothold to serious health problems. One study compared a group of individuals caring for their spouses afflicted with Alzheimer's disease to control subjects of the same age that had spouses without chronic disease. After administration of the flu vaccine, immune responses to the flu were measured in both groups. The spouses of Alzheimer's disease patients showed a four-fold decrease in antibody production and inflammatory response following vaccination, compared to the control groups. Therefore, subjects with more stress had a decreased ability to fight the flu even with vaccination.

The good news is that social support and stress-management techniques lessen the immunologic consequences of caring for someone with a debilitating disease or even in patients diagnosed with breast cancer. It has been noted that patients who perform stress- management techniques while coping with their breast cancer, experience less of an immunosuppressive effect during chemotherapy as compared to those who do not. It remains to be seen whether peace of mind and healthy thought processes improve breast cancer survival.

Mental and Physical Exercise

In addition to the healthy benefits of exercise, physical activity has also been shown to slow the development of dementia, especially among those genetically susceptible. Exercise starting in your late 30s is associated with a slower decline in memory but may be lost if activity is not maintained. Therefore, consistent lifelong neural plasticity maintains memory skills as we grow older.

The Religious Orders Study followed elderly Catholic nuns, priests and brothers for over five years and revealed that frequent participation in common mental exercises reduced the risk of Alzheimer's disease. Examples of stimulating mental activities included reading newspapers, magazines and books; playing games such as cards and checkers and working crossword puzzles.

Every day we are exposed to millions of bacteria and viruses; however, the likelihood of catching a cold or infection depends on more than just exposure. On average, most adults will have two to three upper respiratory infections each year. Scientific evidence supports the belief that moderate, regular exercise may help keep your immune system in good shape. During the 1980s scientific researchers conducted a survey of 700 recreational runners. The survey showed that 61 percent reported fewer colds since they began running, while only four percent felt they had experienced more. This is generally thought to occur because as one exercises, immune cells circulate through the body more quickly and are able to kill bacteria and viruses. Once moderate exercise ceases, the immune system returns to normal within a few hours.

Mae West once said that “too much of a good thing can be wonderful.” However, she was probably not referring to an over-zealous exercise routine. Evidence suggests that too much intense exercise can actually reduce immunity and increase the risk of upper respiratory tract infections. Prolonged high-intensity endurance exercise may make athletes susceptible to illness for up to 72 hours following their workouts.

Although psychological stress and mental depression do have a significant and measurable negative affect on the immune system, these effects can be reversed with behavioral modifications. In order for your immune system to remain in the best working order, you should maintain a sound mind and body. This should include moderate exercise (brisk walks or runs), adopting stress-management therapies and continually stimulating your mind.

Brian P. Thornton, M.D., Ph.D. is a plastic surgeon with the Kentucky Aesthetic and Plastic Surgery Institute. His primary area of focus is in cosmetic and breast reconstructive surgery. Prior to medical school, Dr. Thornton received his Ph.D. in microbiology and immunology. He has published on the immunologic enhancement for the treatment of cancer and various aspects of plastic surgery. To contact Dr. Thornton please call his office at 502-589-5544.