EXERCISE AND IMMUNE RESPONSE
" They knew so little, but did so much; we know so much, yet do we do enough ? "
This generational paradox best epitomizes the arena of exercise induced immunology. With improved physiological understanding of how our body responds to exercise, a positive association defines exercise and changes in the body's immune response. A negative expression in exercise accrued outcomes was noted only with extremely intensive regimes.
With this know, the moot quip - can an exercise regime alleviate or mitigate COVID specific symptoms ?
In the wake of the pandemic, the World Health Organisation, laid out activity regimes for various age groups in their Be Active campaign to decrease susceptibility to COVID-19.
Regular moderate exercise increase the production of immune response molecules like Interleukin-1, Interferons, Natural killer cells and an endogenous process elevates body levels of a gaseous super molecule - NITRIC OXIDE.
Nitric Oxide was used to treat the SARS in 2003, also inhibits the replication cycle of SARS CoV2 virus. While the mechanism itself is not completely comprehended, Nitric Oxide's anti viral potential is adequately acknowledged. Nitric Oxide released from S-Nitroso-N-Acetylpencillanine (SNAP) possesses a distinct anti viral effect. Though these studies are in vivo, there is enough inertia in the scientific environment to toy with the possibility of augmenting NO production in the body to relieve symptomatic severity of COVID-19. Having stated this, NO bears both pro-inflammatory and anti-inflammatory actions.
Can we enhance levels of Nitric Oxide in the body ?
Nitric Oxide is a time sensitive molecule with a half life of a millisecond and needs constant production in the body. Vitamin D3 spurs NO production as much as poor sleep, mouth washes and antacids shut it down.
The most common natural means of enhancing levels of Nitric Oxide in the body are diet and exercise.
DIETARY SOURCES
Dark chocolate and Vegetables rich in nitrates like Spinach, Radish , Beetroot, Turnips, the algae Spirulina are direct sources ; foods rich in L-Arginine like flax seeds and walnuts; L-Citrulline from watermelon and cucumber; Glutathione from spinach and ladies finger are precursors. Fortification with citrus fruit and omega 3 from cocoa and walnuts protect NO from oxidation and increase bio availability, polyphones like punicalagin found in pomegranates prevent NO from oxidative stress, Garlic activates enzymatic action in the body to produce the molecule.
EXERCISE INDUCED ENHANCEMENT
Physical activity enhances endothelial cell functioning within which Nitric Oxide is produced.
Two distinctive disciplines and their role in increasing Nitric Oxide expression in the body are being elucidated.
1. Cardiovascular Exercise Regimes
(a) Moderate intensity aerobic exercises, for 30 minutes, five days a week, which adheres to the WHO recommended minimum exercise protocol for adults, performed at 50 - 60 % of VO2 Max, enhanced nitric oxide availability through improved endothelium vasodilation. This effort manipulates the oxidative pathway as the primary energy system.
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(b) High Intensity Interval Training (HIIT) workouts alternate short periods of intense anaerobic workouts viz 90-100% of VO2 Max with low intensity recovery bouts spread over a duration of 30 - 45 minutes. HIIT exerts the phosphagen and fast glycolysis energy pathways as primary energy systems.
HIIT circuits exhibited far more Nitric Oxide density than moderate intensity aerobic exercise. However, effectuating HIIT more than two or three times a week induces high degrees of avoidable oxidative stress and can predispose a trainee to injury. On the flip side, HIIT rolled back more risk markers of metabolic syndrome than other forms of aerobic activity.
The grey zone appears in the middle where exercise performed at intensities of 75% of VO2max, was analogous with an increase in oxidative stress accompanied by a marginal dip in blood flow.
2. Yoga - Bhramari Pranayama or Bee Breathing
Nasal breathing and humming substantially elevate Nitric Oxide volumes in the system. Bhramari Pranayama which owes its name to the humming sound of the large capenter bee, extends these benefits to stimulating the pineal and pituitary glands, lowering blood pressure and inducing deep sleep, improving cardiac health, reduction of cerebral tension and soothing nerves. Throwing in a detailed visual context is Chitra Vinod (@yogichitram), a Ayush certified, experienced Yoga instructor, in her maiden YouTube upload.
The genome of COVID-19 mirrors the Corona Virus (SARS CoV) in many ways. This merely implies the strong possibility of Nitric Oxide in decreasing susceptibility and relieve symptomatic severity of COVID-19. Numerous studies have substantiated this hypothesis. Surely, this is good enough a reason for the sedentary to get active and the active to tweak their regimes to derive optimized health outcomes.
-Ravi
