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Spend at least 30 minutes a day in the sun; sleep Eight hours; exercise for 30 minutes; disconnect from work and allow yourself what you deserve Relax: are the advice of the experts of Italian Society of Endocrinology to enhance ours immune system and make it more efficient against the virus, also thanks to the action of some ‘summer-friendly’ hormones.
Sunshine and vitamin D.
There vitamin D, in addition to having a beneficial action on the bones, it can be considered the queen of our immune system. With a correct daily exposure of at least 20 minutes the ideal amount of this vitamin is guaranteed, which is in fact a hormone immunomodulator, and that numerous researches indicate able to help against COVID-19: a study on JAMA Network Open recently showed that a vitamin D deficiency doubles the risk of being infected with SARS-CoV-2. “In addition to the known beneficial action on bone, vitamin D can also act in numerous other organs of the human body, and numerous evidences suggest its possible role in the prevention of muscle loss, typical of the elderly, in reducing the risk of many common diseases, including diabetes mellitus, in heart protection and of the vascular system, and finally in the improvement of the immune defenses ”, he explains Francesco Giorgino, President of SIE.
“Vitamin D is important for regulating the functioning of the immune system and, for example, preventing the exaggerated reactions that lead to inflammatory cytokine storm that clinical evidence includes among the main culprits of the worsening of the disease ”, he adds Annamaria Colao, president-elect SIE. “Vitamin D supplementation in deficient individuals has previously been recognized as lowering the risk of infections of the respiratory tract “. But beware of using supplements do it yourself, warns the expert: “It is essential to distinguish who has a deficit and who does not, because only in the first case the supplements, indicated by the specialist on the basis of a specific deficiency and ascertained by a blood test, they make sense and are useful. Taking do-it-yourself supplements is not recommended and can carry risks overdose; On the other hand, exposing yourself to the sun during the holidays is a good way to ensure the right amount of vitamin D in a simple and pleasant way “.
Sleep and melatonin
Also an adequate sleep for duration and quality it protects the immune system: it has been shown that even after only one night of partial sleep deprivation, with a rest of just 4 hours, there is an increase in the production of pro-inflammatory cytokines and a reduction in the activity of natural killer cells, the lymphocytes that recognize and kill virus-infected cells. “During the holidays, therefore, it is advisable to secure one right amount of sleep without excesses in the small hours – recommends Colao -. In addition to worsening immune responses, lack of sleep is also linked to endocrine and metabolic imbalances, for example to an increased risk of obesity and diabetes. At least on vacation it is therefore advisable to try to recover and sleep at least seven, eight hours per night, if necessary with the help of the rest hormone, the melatonin: this hormone, which is produced in the dark and promotes sleep, is also being studied for its possible effects anti-Covid because it seems to protect against infection. However, these are very preliminary data, so any integration must be decided together with the doctor without resorting to a ‘preventive’ do-it-yourself, but only to improve rest in situations where the caregiver deems it useful “.
Down with cortisol with the right relaxation
Many arrive tired to summer holidays, which can and should be a good opportunity to switch off, engage in pleasant activities and thus reduce the amount of cortisol, the stress hormone, which if in excess can compromise immune responses and more. “Cortisol is a key hormone for the response to stress and it has a precise circadian rhythm: every day there is a peak of production between 6 and 8 in the morning which allows us to face the day ‘loads’, because for example it increases the adrenaline and increases the glycemia, hence the availability of energy – they explain Giorgio Arnaldi and Massimo Terzolo coordinators of the SIE CLUB of the SURRENE – When you are under stress, however, the synthesis of cortisol increases and also loses the daily cyclicality: this can have numerous negative consequences on health, including a reduction in immune defenses against virus. Taking advantage of summer rest to lower cortisol levels below the warning level and to recover physical and mental energy is therefore an excellent way to be stronger against infections “.
Exercise and myokines
Lastly, holidays can be a good opportunity to continue doing business physical activity, an ally to prepare the immune system to be stronger for autumn. THE muscles they are in fact a real endocrine organ and when we train them they produce hormones and very useful substances. “Among these are the myokines, anti-inflammatory cytokines that play a role in regulating the immune response, ”they note Rosario Pivonello and Luigi di Luigi coordinators of CLUB SIE Hormones and Sport. “Taking advantage of the summer to move more is therefore a health choice not only because it helps lose weight, improves cardiovascular function or makes you feel better thanks to the production of endorphins, it is also an ideal way to raise the defenses against SARS-CoV-2 and many other infections ”. “In particular, one of these myokines, irisin, is able to improve the functioning of insulin-producing cells, as shown by recent research presented at the SIE Congress, and could also protect against the development of diabetes mellitus ”, concludes Giorgino.
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