Cytokine is the general term used to identify a broad range of chemicals, or secreted proteins, that help facilitate your immune system and thus protect you from foreign toxins. One of the better ways to prepare your cytokines for the job they need to do is exercise. Studies show that the body produces cytokines in response to surgery, burns, or other bodily trauma is much the same way it produces them in response to strenuous exercise. Exercising your cytokines is yet another health benefit from working out. Read on to learn how you can better prepare your body to protect itself by exercising.
Instructions
1. Understand that in the past five years, there have been many studies linking strenuous exercise to cytokine activity, particularly from eccentric exercises like running or bike riding. (These forms are called "eccentric" because they require an "eccentric contraction," or an elongation of the leg muscle, as it does when running or bike riding). One study shows that after 45 minutes of exercise on an indoor rower (or ergometer), cytokine levels were high for three hours. Interestingly, those participating in the study who were regular runners showed no increase. Their cytokine levels were already up. Learn more by reading the study called "The Cytokine Response to Strenuous Exercise" in the Resources below.
2. The kind of cytokine most produced right after exercise is called Interleukin-6 (IL-6). The longer the work-out, the more the body produces. In a study of marathon runners who finished the race in three to three-and-a-half hours, researchers found markedly larger amounts of IL-6 right after the run. For treadmill runners, the amount of IL-6 in the blood started to rise after 30 minutes and peaked at two-and-a-half hours. The same amount of the marathon runners' IL-6 could be found in treadmill runners after 90-minute run. Running longer does not produce more IL-6. Adrenalin can only increase the level of IL-6 twofold to threefold. So, you don't have to start training for a marathon to benefit from exercise-produced cytokine. Learn more by reading the study called "Exercise and Cytokines" in the Resources below.
3. Know that the amount and kind of fatty acids you eat can affect cytokine production during exercise. Even though the typical American diet includes far too many Omeg- 6 fatty acids (the kind found in poultry, eggs, and vegetable oils) and too few Omega-3 fatty acids (the kind found in fatty fish) than it should, Omega-6 fatty acids better enhance cytokine production. Diets high in the healthy Omega-3 fatty acids can inhibit cytokine production. Learn more by reading the study called "Fats and Exercise Immunology" in the Resources below.
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