How Physical Activity Improves Mental Health
Menu
Athletes, despite their peak physical form and healthy lifestyle habits, are not immune to infections. In fact, there's a specific period during an athlete's training cycle when their immune system is less capable of fighting off pathogens. This is known as the "open window" phase, a term coined to describe the weakened state of the immune system following intense physical activity.
This phenomenon is not exclusive to athletes; it can also be observed in various conditions of physical stress such as after surgery, trauma, and severe infections. During the open window phase, the individual's susceptibility to infections significantly increases.
The open window phase can last anywhere from 3 to 72 hours, depending on the individual's baseline immune level. During this time, the individual is at a heightened risk of infections, particularly during intensive training or in the two weeks following a high-intensity sporting event.
The risk of infection is compounded by various factors. High respiratory rates, dryness of the oral mucous membranes, and increased mucus viscosity can reduce the body’s natural defenses at the nasal and tracheal levels. Dietary factors and insufficient intake of essential nutrients can also impede lymphocyte mobilization, further compromising the immune system.
Moreover, muscle microtraumas, while initially stimulating immune functions, eventually lead to the sequestration of leukocytes at the site of the trauma and the release of free radicals. This diverts a portion of the body's leukocytes, leaving fewer available for general immune function.
It's also worth noting the intricate relationship between psychological stress, the endocrine system, the nervous system, and the immune system. High blood concentrations of catecholamines, adrenaline, and noradrenaline correspond to phases of increased lymphocyte activation. Conversely, the post-exercise phase, characterized by high cortisol levels, coincides with a reduction in lymphocyte concentration.
The secretion of endogenous cortisol is influenced by circadian rhythms, which means the impact of the post-physical stress cortisol phase on the open window can vary depending on the time of day.
Interestingly, both light and intense physical exercises can activate lymphocytes in the blood. However, only prolonged efforts (over 1 hour) and/or high-intensity exercises (over 70% VO2 max) result in immunosuppression in the post-exercise phase.
As a result, the risk of infections, particularly of the upper airways, varies greatly depending on physical activity. The risk is minimal in conjunction with moderate physical activity and higher in sedentary individuals or those subjected to intense activity.
To mitigate the risks associated with the open window phenomenon, several measures can be taken. Minimizing exposure to pathogens, maintaining a balanced diet, and optimizing training can all contribute to a stronger immune system.
However, one of the most effective ways to protect athletes from infections is through vaccination. Vaccinoprophylaxis is recommended for all individuals at particular risk, including athletes, especially those who travel frequently for competitions.
Vaccination for athletes who travel should consider several variables, including the destination, duration of the trip, immune and health status, age, potential allergies, and, for female athletes, the possibility of pregnancy.
Recent advancements in vaccine technology have led to the development of virosomal vaccines. In these vaccines, viral agents are incorporated into the lipid bilayer of liposomes, which enables the vaccine to achieve an optimal immunogenic effect without causing severe side effects.
Virosomes are non-toxic, biologically degradable, and do not contain preservatives or detergents. They present antigens to the immune system naturally, making them a safe and effective option for individuals of all age groups and physical conditions, including athletes.
In conclusion, while the open window phenomenon presents a unique challenge to athletes, understanding its implications can help mitigate the associated risks. Through a combination of careful training, balanced diet, and strategic vaccination, athletes can ensure their immune system remains robust, allowing them to perform at their best without compromising their health.