http___metro-portal.hr_vjezbom-protiv-prehlade_50577_1.xml
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Working out regularly doesn't only help tone your body and build muscle — it could also help you avoid catching the common cold, a new study suggests. People who exercise five or more times a week get fewer and less severe colds than those who work out one or fewer times a week, said Dr. David Nieman, director of the Human Performance Laboratory at Appalachian State University in North Carolina. "The most powerful weapon someone has during cold season," Nieman told MyHealthNewsDaily, "is to go out, on a near-daily basis, and put in at least a 30-minute brisk walk." Nieman and his colleagues found exercising stimulates the movement of immune cells throughout the body about three hours after a workout. The more often a person exercises, the more often their immune cells will be on high-alert for invading pathogens. "It's the frequency, and getting the cells moving," he said. "That's what provides the top-level protection of the body." The study was published online today (Nov. 1) in the British Medical Journal. Fit findings Researchers tracked the respiratory health of 1,000 people, ages 18 to 85, for 12 weeks during autumn and winter, and asked them questions about how often they exercised and how fit they felt. The researchers found the length of time cold symptoms lasted was shorter by 43 percent to 46 percent in people who worked out five or more times a week, compared with people who worked out once a week or never. [Related Infographic: Colds, Allergies or Sinusitis? Here's How You Can Tell] And people who felt the fittest had cold symptoms that were 41 percent less severe than those of people who felt the least fit. "We looked at diet, we looked at mental stress, weight, education levels, gender, on and on," Nieman said. "The thing that people can do — the way they live — that's head and shoulders above all of them, is physical activity." People who are older and married are less likely to get a cold than people who are young and single, the study found. Older people may have more antibodies than younger people, Nieman said. And married people may go out less or might have less exposure to other people and their germs, he added. Confirming past results Previous studies have suggested a link between exercise and a boosted immune system. A 2002 study in the journal Medicine & Science in Sports & Exercise found moderate physical activity reduced the risk for an upper respiratory tract infection by 23 percent, compared with low levels of physical activity. And a 2006 study in the American Journal of Medicine found one year of a moderate-intensity exercise regimen could reduce the incidence of colds in postmenopausal women who were overweight or obese. "From animal data to multiple human trials, we've kind of reached a point now where there's enough evidence that this has to be real," Nieman said. - Infographic: Colds, Allergies or Sinusitis? Here's How You Can Tell - One Way to Ward Off Alzheimer's: Take a Hike - 10 Dos and Don'ts to Reduce Your Risk of Cancer This article was provided by MyHealthNewsDaily, a sister site to LiveScience.
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Vježbom protiv prehlade Krećite se intenzivnije svaki dan barem pola sata i prepolovit ćete rizik od prehlade tijekom nadolazećih zimskih mjeseci Tjelesna aktivnost ne pomaže samo u izgradnji i oblikovanju mišića već je dobra i za sprječavanje najčešćeg problema tijekom zimskih mjeseci - obične prehlade. Ljudi koji vježbaju ili se aktivno kreću pet puta tjedno rjeđe se prehlade, a čak i ako do toga dođe, prehlada nije jaka. Kod ljudi koji se manje kreću situacija je obrnuta. Tjelesna aktivnost bi vam, dakle, tijekom zime mogla biti najjače oružje za zaštitu zdravlja - dovoljno je da barem jednom dnevno odete u polusatnu šetnju. Vježbanje stimulira kretanje imunoloških stanica kroz tijelo i do tri sata nakon tjelesne aktivnosti. Što češće osoba vježba to će imunološki sustav tijela biti budniji i 'oprezniji'. „Ključ je u frekventnosti i pokretanju stanica. To je ono što tijelu osigurava vrhunsku zaštitu", kazao je dr. David Nieman, direktor istraživačkog laboratorija (specijaliziranog za ljudsku učinkovitost) pri Državnom sveučilištu Appalachian u Sjevernoj Karolini. On je s kolegama proveo istraživanje, inače danas objavljeno internetskom izdanju Britanskog medicinskog časopisa (British Medical Journal), koje je obuhvatilo 1.000 ljudi u dobi između 18 i 85 godina. Nieman je kod njih analizirao zdravstveno stanje respiratornog sustava tijekom 12 tjedana kroz jesen i zimu. Sudionici su između ostalog trebali ispuniti upitnike o tome koliko često vježbaju ili se kreću te sami procijeniti koliko su u formi. Pokazalo se da simptomi prehlade traju oko 46 posto kraće kod ljudi koji vježbaju ili se aktivno kreću najmanje pet puta tjedno nego kod onih koji se kreću manje ili nikako. Kod osoba koje su se osjećale kao u vrhunskoj formi, ako su i imale prehladu, njeni simptomi su bili 41 posto slabiji. Istraživači su u obzir uzeli još nekoliko varijabli - mentalni stres, prehranu, težinu, razinu obrazovanja, spol i tako dalje - ali Nieman nema dvojbi kad kaže da je vježbanje iznad svega. Nadalje, ljudi koji su u braku manje su skloni prehladama od mlađih samaca. Nieman to objašnjava mogućnošću da zreliji ljudi imaju više antitijela u organizmu te da manje izlaze i da se manje izlažu kontaktu s drugim ljudima. Realno gledajući, istraživanje nije otkrilo ništa novo, ali je zato potvrdilo rezultate nekoliko prethodnih istraživanja fokusiranih na odnos vježbanja i jačanja imuniteta. Godine 2002. u časopisu Medicina i znanost u sportu i vježbanju(Medicine & Science in Sport & Exercise) objavljeno je istraživanje koje tvrdi da se vježbanjem mogućnost infekcije gornjeg respiratornog trakta smanjuje za 23 posto. Četiri godine kasnije u Američkom časopisu za medicinu (American Journal of Medicine) objavljeni su rezultati istraživanja koji sugeriraju da jednogodišnje umjereno vježbanje može smanjiti učestalost prehlade kod žena u postmenopauzalnom periodu koje su pretile ili debele. Nieman na kraju zaključuje: „Od podataka koje smo dobili testiranjem životinja do brojnih istraživanja na ljudima, čini se da smo došli do točke u kojoj imamo dovoljno dokaza za ustvrditi da sve ovo mora biti točno."