You may have noticed that as a runner, you take fewer sick days than your co-workers. You might also be the only one of your group of friends who doesnt catch the cold that is going around. This isnt just your imagination. Numerous studies have demonstrated that regular exercise improves how well your immune system works. By understanding and applying the science of the immune system, and the role that exercise plays in keeping you healthy, you can optimize your health for years to come. What the Research Tells Us The primary research finding that runners need to understand has to do with what is called the "J-shaped hypothesis." In studies that compare the incidence of upper respiratory tract infections (UTRI) to the intensity of training, athletes who engage in a moderate level of exercise are found to be less likely to develop a runny nose or scratchy throat associated with a URTI than their sedentary counterparts. In terms of moderate exercise, a recent study followed a group of physically active adults over the fall and winter months. The researchers found those adults who exercised more than five days a week at a low to moderate intensity experienced cold symptoms for half the number of days than their less active counterparts. Furthermore, the severity of symptoms was lower in the people who were the fittest. This research provides yet another example of the benefits of exercise for the general population. Increase your activity levels to a moderate amount, about five or six hours each week, and you can expect to experience fewer illnesses over the course of the year. This is partly due to the fact that exercise improves the flow of fluids in your lymphatic system, which means that viruses, bacteria and toxins are filtered from your blood and lymph more effectively. The research also indicates that as the intensity of an athletes training increases, the risk that an athlete will contract an illness also rises. So training camps and stressful races can compromise your immune system for a short period of time. By looking at the stresses of high-intensity training, which causes an extended period of high stress for the body, researchers have been able to determine that it suppresses some of the critical components of the immune system. For example, it appears that intense exercise decreases the production of natural killer cell activity (an immune system cell that defends the body against invaders) which exposes us to great risk of infection. Research has also discovered that intense physical exertion may decrease the bodys production of immunoglobulin, also known as antibodies, in our digestive and respiratory tracts. Antibodies are proteins produced by our white blood cells that identify specific pathogens that enter the body. If their production is depleted, our susceptibility to illness increases. The findings indicate that the paradox of the immune system and exercise is that exercise can actually limit your bodys ability to cope with illness in the short term. When you exercise, your body releases epinephrine and cortisol, two stress-related hormones which give your body the additional energy it needs to meet the challenges of the exertion. The difficulty is that these hormones reduce the activity of T-cells and macrophages, cells which engulf and digest bacteria and other pathogens. Research has also shown that following exercise, the level of B cell antibodies in your body, which are responsible for recognizing bacteria and viruses, drops and the reactive oxygen from neutrophils that normally kills microbial pathogens is less active. This "open window" effect means that for up to a few hours following a particularly intense workout or race, you are especially susceptible to infections. Improve Your Performance To optimize the long-term benefits of exercise and reduce the short-term risk of illness: • Establish a consistent and regular habit of exercise that lasts throughout your life with an emphasis on consistency• Get adequate sleep so that your body has time to recover• When you are planning an intense workout or race, make sure you plan for appropriate rest in the following 24 hours• Pay special attention to washing your hands after your runs or training sessions. That is when youre most at risk for infection by viruses, bacteria, microbes, and other pathogens• Stay away from caffeine when youre sick – caffeine may suppress the immune system Nutrition and Psychology In terms of nutrition, there are a few specific tips that can help you boost your immune function. To help protect yourself against free radical-induced impairment of the immune system after intense exercise, I suggest you take an antioxidant supplement containing vitamin C, vitamin E and beta-carotene. Also consider increasing your general consumption of fruits and vegetables, nuts and whole grains – all of which are high in antioxidants. You also need to make sure that you consume adequate levels of the complex carbohydrates found in whole grains, brown rice and other foods that are high in fibre because white blood cells (the bodys immune system cells) use carbohydrates as fuel. You should also consider a zinc supplement because zinc may improve immune function. Remember that for supplements, more is not necessarily better. Taking zinc or any other vitamin or mineral above a certain threshold may actually be damaging. Mentally, a critical thing to consider about the relationship between exercise and illness are social connections. Research from Carnegie Mellon University in Pittsburgh reported that people with good social bonds (close relationships with friends and family) are less susceptible than others to the common cold. If you want to avoid illness, spend more time with your friends and family. Preferably while out for a run! References Nieman, David C. (2007). "Marathon Training and Immune Function," Sports Medicine 37: 412-415. 2 Gleeson M. and D.B. Payne, (2000). "Special Feature for the Olympics: Effects of Exercise on the Immune System: Exercise Effects on Mucosal Immunity," Immunology & Cell Biology 75, no. 5: 536–44 Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. 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NEW YORK -- Buck Showalter was scoreboard watching through a fine, steady rain that gave Yankee Stadium a film noir feel.I had no choice, because it was right behind the pitchers head, the Orioles manager said.He got to see Baltimore keep up its late surge while monitoring Torontos stumble in Boston.Mark Trumbo hit his major league-leading 47th home run, Jonathan Schoop and Adam Jones also went deep in a six-run fifth inning and the Orioles beat New York 8-1 on Friday night to open a one-game lead over the Blue Jays for the ALs two wild cards.Baltimore remained 1 1/2 games in front of Detroit, with Seattle another half-game back.Two games are left, and the Orioles magic number for a postseason berth is two.Its definitely a position that you want to be in, Trumbo said.Trumbo and Jones homered off Michael Pineda (6-12), who started with 3 2/3 hitless innings and suddenly became ineffective.Schoop tied his career high with five RBI, hitting a go-ahead, two-run double in the fourth and a three-run homer in the fifth against James Pazos.Baltimore has won three in a row and six of seven. The Orioles lead the major leagues with 250 home runs and have hit three or more in an inning 10 times.I think beyond the regular season were going to see pitching thats going to be top of the line, and its important against that caliber to be able to scrap together some runs that may be a little harder to come by at times, Trumbo said.Yovani Gallardo (6-8) won for just the second time in nine starts since Aug. 5, allowing two hits, three walks and Mark Teixeiras sacrifice fly in six innings.Its obviously just hard to grip the ball, Gallardo said. Slipping off the mound.There were maybe 1,000 people in the seats among the announced crowd of 33,955 when the game began, and there was standing water on the warning track. Only about 200 stayed in the seats for the final out.Yankees second baseman Ronald Torreyes, center fielder Eric Young Jr. and first baseman Tyler Austin slipped to the turf while attempting to field balls. Third baseman Chase Headley splashed into a puddle in front of Baltimores dugout chasing a foul popup and Torrreyes, having moved to shortstop, snagged Chris Davis wind-blown seventh-inning pop about 10 feet from home plate.dddddddddddd.It was just ugly. Theres no other way to put it, Teixeira said.Eliminated on Thursday, New York rested two regulars and pulled four others by the sixth inning. Baltimore had lost 11 straight series openers in the Bronx since 2012.Jones 29th homer landed in the second deck in left. Schoop doubled high off the right-field wall and homered into the first deck in left. He also had five RBI on May 14 against Detroit.Pineda allowed five runs, six hits, two homers and three walks in 4 1/3 innings, finishing with a 4.82 ERA. As Trumbo circled the bases, Pineda took off his cap and scratched his head.Pineda leads in the AL with 10.6 strikeouts per nine innings but his ERA is 68th among 76 qualifying pitchers in the major leagues.Its mind-boggling, Yankees manager Joe Girardi said before the game. It just doesnt make sense. And you look for reasons, and believe me, well look, and Im sure well look a long time this winter.IN THE DEEP OF THE NIGHTBaltimore didnt arrive at its hotel until 4 a.m. following its flight from Toronto. Showalter said the team was delayed for 2 hours at the airport before departing.We really dont have any idea why, he said. Couldnt seem to get the luggage and the equipment on the plane. They held our equipment people at the gate forever.The Blue Jays headed to Boston to finish their schedule.No conspiracies. Im sure the Toronto Blue Jays had the same issue, Showalter said. Mostly American stuff coming back in on the USA side. But it was a mess. I didnt think wed ever get here.UP NEXTLHP Wade Miley (9-13) is scheduled to start for Baltimore on Saturday, when rain again is forecast. He allowed one run in 8 2/3 innings in a 6-1 win over Arizona last weekend. RHP Luis Severino (3-8) is slated to start for New York in place of Masahiro Tanaka (14-4), who missed his previous turn with a right forearm strain. Tanaka finished with 199 2/3 innings. ' ' '