What is Perilla leaf?

The Perilla plant is an edible herbaceous plant native to Asia. Perilla leaves are often being used in cooking, garnishing, and is also widely used in Traditional Chinese Medicine to treat digestive symptoms such as bloating, gas, and stomach discomfort. (3)

How does Perilla leaf help relieve acid reflux?

Perilla leaf extract is rich in flavonoids called rosmarinic acid and vicenin 2, both with anti-inflammatory properties, (3,4) which can help reduce chronic inflammation of the esophagus caused by acid reflux. Besides that, perilla leaf extract can also maintain a balance between the prokinetic and antispasmodic action of the gut including the stomach and esophagus. (4) In other words, it promotes healthy digestive motility and thus, reducing acid reflux and relieving gastric pain.

Other potential benefits of Perilla

• Relieve Irritable bowel syndrome (IBS) symptoms such as bloating, stomach cramps, and diarrhoea
• Relieve allergy symptoms due to skin allergies or sinusitis
• May improve respiratory function
• May help reduce blood cholesterol levels
• May improve cognitive function

References:

1. Heartburn and acid reflux [Internet]. NHS; 2020 [cited 2023 Jun 7]. Available from: https://www.nhs.uk/conditions/heartburn-and-acid-reflux/
2. Professional CC medical. Gerd (chronic acid reflux): Symptoms, treatment, & causes [Internet]. [cited 2023 Jun 7]. Available from: https://my.clevelandclinic.org/health/diseases/17019-gerd-or-acid-reflux-or-heartburn-overview
3. Mohammad Asif. Phytochemical study of polyphenols in Perilla Frutescens as an antioxidant. Avicenna J Phytomed. 2012 Autumn; 2(4): 169–178
4. Buchwald-Werner S, Fujii H, Reule C, Schoen C. Perilla extract improves gastrointestinal discomfort in a randomized placebo controlled double blind human pilot study. BMC Complementary and Alternative Medicine. 2014;14(1). doi:10.1186/1472-6882-14-173
5. Dhyani A, Chopra R, Garg M. A review on nutritional value, functional properties and pharmacological application of Perilla (Perilla frutescens L.). Biomedical and Pharmacology Journal. 2019;12(2):649–60. doi:10.13005/bpj/1685

What’s with the confusion about soy and breast cancer?

There’s a popular myth saying that soy beans contain an active compound called isoflavones, which are high in estrogen and thus, increasing breast cancer risk. This couldn’t be any further from the truth.  In fact, various studies have shown that a diet high in soy can reduce the risk of breast cancer. (1) Some of these studies have also shown that soy foods may reduce the risk of breast cancer relapse in breast cancer survivors when compared to those who avoid soy foods. (2,3)

How about soy isoflavone supplements?

Soy isoflavones are nutrients found in soy beans, which are extracted and often made into supplements. There are concerns that supplements often contain higher doses of soy isoflavones as compared to those of food sources and this may increase the risk of breast cancer, especially in older women.

However, a 2 year study on menopausal women have shown that long term consumption of 80 to 120 mg of soy isoflavones per day pose minimum health risk, and there is no reason to suggest that soy isoflavone supplementation increases the risk of breast cancer. (4) In fact, other studies have also shown that soy isoflavone supplements can reduce the risk of breast cancer and unlikely to be harmful to women who had breast cancer or undergoing treatment. (5,6)

What does soy isoflavone do?

Soy isoflavones can help maintain hormone balance in both young and older women. The effect of soy Isoflavone will depend on the circulating concentrations of the estrogen hormone. (7) When there is lack of estrogen hormone (i.e. after menopause), soy isoflavones bind to the estrogen receptors, producing estrogen-like effects, and thus, help relieve menopause symptoms such as hot flashes and night sweats. (7)

On the other hand,  fluctuating estrogen hormones in menstruating women can cause PMS symptoms such as mood swings, period cramps, and migraine. Therefore, the binding of soy isoflavones to estrogen receptors results in anti-estrogen effects, which blocks the effects of the estrogen, and thus, help relieve PMS symptoms. (7)

 All in all, you don’t have to avoid your favourite soy foods and can still take soy isoflavone supplements as long as it is within the recommended dosage.

References:

1. BOUTAS IOANNIS, KONTOGEORGI ADAMANTIA, DIMITRAKAKIS CONSTANTINE, KALANTARIDOU SOPHIAN. Soy isoflavones and breast cancer risk: A meta-analysis. In Vivo. 2022;36(2):556–62.
2. Guha N, Kwan ML, Quesenberry CP, Weltzien EK, Castillo AL, Caan BJ. Soy isoflavones and risk of cancer recurrence in a cohort of breast cancer survivors: The life after cancer epidemiology study. Breast Cancer Research and Treatment. 2009;118(2):395–405.
3. Dong JY, Qin LQ. Soy isoflavones consumption and risk of breast cancer incidence or recurrence: a meta-analysis of prospective studies. Breast Cancer Res Treat. 2011;125:315-23.
4. Steinberg FM, Murray MJ, Lewis RD, Cramer MA, Amato P, Young RL, et al. Clinical outcomes of a 2-y soy isoflavone supplementation in menopausal women. The American Journal of Clinical Nutrition. 2011;93(2):356–67. doi:10.3945/ajcn.110.008359
5. Chen L-R, Ko N-Y, Chen K-H. Isoflavone supplements for menopausal women: A systematic review. Nutrients. 2019;11(11):2649. doi:10.3390/nu11112649
6. MacGregor CA, Canney PA, Patterson G, McDonald R, Paul J. A randomised double-blind controlled trial of oral soy supplements versus placebo for treatment of menopausal symptoms in patients with early breast cancer. European Journal of Cancer. 2005;41(5):708–14. doi:10.1016/j.ejca.2005.01.005
7. Bryant M, Cassidy A, Hill C, Powell J, Talbot D, Dye L. Effect of consumption of soy isoflavones on behavioural, somatic and affective symptoms in women with premenstrual syndrome. British Journal of Nutrition. 2005;93(5):731–9. doi:10.1079/bjn20041396

Here are 8 important facts that you need to know about menstruation:

1. A normal menstruation usually last for 2 to 7 days

The length of a period can vary between individuals, depending on the length of the menstrual cycle.

2. You do not bleed as much as you think

A woman sheds an average of 60 ml of blood during one period, which is around 3 to 4 tablespoons. However, if you are constantly changing pads every less than 2 hours or passing large blood clots, you should consult your doctor as this indicates heavy menstrual bleeding, which may be caused by other underlying issues.

3. Periods don’t always run on schedules

Although periods are on monthly cycles, it doesn’t always come on time; sometimes few days later or earlier. In certain circumstances such as stress or illness, it may even delay for a few weeks. Some women have irregular periods and this makes it harder for them to predict their next period date accurately. Thus, it isn’t their fault if they stain the bedsheets or sofa!

4. A missed period does not always mean you are pregnant

A missed period can be caused by various reasons. Some reasons can include excessive, vigorous exercising, extreme weight loss or stress.

5. Pre-Menstrual Syndrome (PMS) are not just bad moods

Pre-Menstrual Syndrome comprises of a collective group of physical and emotional symptoms which normally occurs before period. Common symptoms may include fatigue, breast tenderness, headaches, migraines, mood swings, backaches, stomach bloating, constipation, period cramps and the list goes on.

6. PMS symptoms are more common than you think; for some severe enough to impact daily lives.

In Malaysia, 75% of women experienced at least one PMS symptom and the most frequently reported symptoms were body ache (75.3%), abdominal pain (75.3%), irritable feeling (63.9%) and breast discomfort (61.4%). Approximately 7% of them reported their symptoms as severe enough to impact their daily lives.

7. Period cramps may be caused by a deficiency of certain vitamins and minerals

According to studies amongst female adolescents and young adult women, women with low haemoglobin levels and anaemia, which is caused by iron deficiency have a higher risk of period pain. Besides iron, deficiency in vitamins and minerals such as magnesium, calcium and vitamin B1 may also contribute to period pain.

8. Iron deficiency can worsen PMS symptoms

A deficiency in certain minerals such as iron and zinc may increase the severity of PMS symptoms.

References:

1. NHS UK. NHS; [cited 2023Apr7]. Available from: https://www.nhs.uk/conditions/periods/.
2. org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Heavy periods: Overview. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279294/
3. Nazem TG, Ackerman KE. The Female Athlete Triad. SAGE Journals. 2012 Mar; 4(4).
4. Vigil P et al. Ovulation, A Sign of Health. SAGE Journals. 2017 Nov; 84(4).
5. Omar K, Mohsin SS, Muthupalaniappen L, Idris IB, Amin RM, Shamsudin K. Premenstrual symptoms and remedies practiced by Malaysian women attending a Rural Primary Care Clinic. African Journal of Primary Health Care & Family Medicine. 2009;1(1).
6. Bauman D, Sommer A, Hamer T, Noy D, Elami M, Yogev SS, et al. Reduced activity and quality of life in women soldiers with heavy menstrual bleeding and dysmenorrhea. Journal of Pediatric and Adolescent Gynecology. 2022;35(1):53–8.
7. Kusumawardani PA. The Relations Between Anemia and Female Adolescent’s Dysmenorrhea. 2018Feb22;
8. Afriliana NA. Relationship  Between Hemoglobin  Levels  And  The  Incidence  Of  Dysmenorrhea  In  The Students Of Pasir Pengaraian University 2018. MN [Internet]. 2019 Oct. 7 [cited 2022 Feb. 24];7(2):445-50. Available from: https://e-journal.upp.ac.id/index.php/akbd/article/view/1909
9. Saei Ghare Naz M, Kiani Z, Rashidi Fakari F, Ghasemi V, Abed M, Ozgoli G. The effect of micronutrients on pain management of primary dysmenorrhea: A systematic review and meta‐analysis. Journal of Caring Sciences. 2020;9(1):47–56
10. Chocano-Bedoya PO, Manson JE, Hankinson SE, Johnson SR, Chasan-Taber L, Ronnenberg AG, et al. Intake of selected minerals and risk of premenstrual syndrome. American Journal of Epidemiology. 2013;177(10):1118–27.

So what is considered as normal hair fall? According to the American Academy of Dermatology (AAD), it is normal to lose around 50 to 100 strands of hair daily. Therefore, having some hair fall while washing or combing your hair is not a cause for concern.

Causes of hair loss

Some people with certain conditions or are facing stressful situations may experience more hair fall than usual. Reasons of hair loss can include:

• Old age
• Genetics
• Childbirth
• Having or recovering from illness such as flu or dengue fever
• Undergoing cancer treatment
• Malnutrition or nutrient deficiency such as protein and iron
• Prolonged stress due to work or study, loss of a loved one or any stressful situations
• Frequent hairstyling, especially hairstyles that pull on the scalp such as ponytails
• Chemical treatments such as hair bleaching, dyeing, perming, or straightening.

How to reduce hair fall and keep your hair healthy

• Vary your food choices in your meals and eat plenty of fruits and vegetables
• Include protein-rich foods such as eggs, tofu, chickpeas, and lean meats into your diet
• Choose gentler hair styles that do not pull tightly on the scalp
• Limit the use of hair dryer and curling iron
• Reduce chemical treatments to the hair such as dyeing, perming or straightening
• Take nutritional supplements with silica, keratin, biotin and other nutrients for optimal hair health

References:

1. Hair loss resource center [Internet]. American Academy of Dermatology. [cited 2023Mar14]. Available from: https://www.aad.org/public/diseases/hair-loss
2. Walter K. Common causes of hair loss. JAMA. 2022;328(7):686.
3. Gowda D, Premalatha V, Imtiyaz D. Prevalence of Nutritional Deficiencies in Hair Loss among Indian Participants: Results of a Cross-sectional Study. Int J Trichology. 2017 Jul-Sep; 9(3): 101–104.
4. Kareem J, Yser H, Abou Turrab M, Makki U. EFFECT OF MALNUTRITION, HORMONES DISTURBANCE AND MALONDIALDEHYDE ON HAIR LOSS IN WOMEN : PATIENTS AT ALSADER EDUCATIONAL HOSPITAL, BASRAH GOVERNORATE, IRAQ – A CASE STUDY. Biochem Cell Arch. 2020Aug27

Menopause and heart disease risk

Before menopause, women tend to have a lower risk of developing heart diseases due to the estrogen hormone. When estrogen drops due to menopause, it can lead to higher homocysteine levels, which is one of the main risk factors of heart diseases. (1,2) This can also affect the elasticity of the blood vessels, increase cholesterol levels, and thus, increasing the risk of heart diseases. (3)

Besides that, the age when menopause occurs can also affect the risk of heart diseases. (4,5) According to a multi-ethnic study on atherosclerosis, a condition in which fat and cholesterol builds up inside the blood vessels, early menopause (menopause at an age below 46 years) causes a 2-fold increased risk of heart disease or stroke. (5)

How to keep your heart healthy after menopause

• Eat more fruits and vegetables
• Nuts and seeds such as chia seeds and almonds are a good source of healthy fats. Eating one handful daily provides benefits to the heart.
• Limit intake of fats and oils such as cooking oil, margarine, and butter to 3 teaspoons per day
• Limit salt intake to 1 teaspoon per day
• Be active as many ways you can. Exercise at least 30 mins daily

References:

1. van Dijk G, Kavousi M, Troup J, Franco O. Health issues for menopausal women: The top 11 conditions have common solutions. Maturitas. 2015;81(1):151.
2. Gambacciani M, Mannella P. Homocysteine, menopause and cardiovascular disease. Menopause International. 2007;13(1):23-26.
3. Lisabeth L, Bushnell C. Menopause and Stroke: An Epidemiologic Review. Lancet Neurol. 2012;11(1):82-91
4. El Khoudary SR, Aggarwal B, Beckie TM, Hodis HN, Johnson AE, Langer RD, et al. Menopause transition and cardiovascular disease risk: Implications for timing of early prevention: A scientific statement from the American Heart Association. Circulation. 2020;142(25).
5. Wellons M, Ouyang P, Schreiner PJ, Herrington DM, Vaidya D. Early Menopause predicts future coronary heart disease and stroke. Menopause. 2012;19(10):1081–7.

Low circulating estrogen levels due to progressive loss of ovarian function is known to result in a change in body composition with increased fat and decreased muscle mass. This increase in fat mass that occurs during the menopause journey would usually be deposited in your abdomen area as visceral fat rather than your hips, thighs and buttocks. Excess abdominal fat is linked to various health problems including heart disease and diabetes.

Hormonal changes during perimenopause may contribute to increased appetite and calorie intake which causes weight gain. In one study, it was discovered that perimenopausal women had much higher levels of the “hunger hormone,” ghrelin, than premenopausal and postmenopausal women did. Function of leptin and neuropeptide Y that control fullness and appetite may also be impaired due to the low estrogen levels in the late stages of menopause. Hence, women in late stages of perimenopause who have low estrogen levels may be driven to eat more calories.

Fortunately, with healthy lifestyle choices weight gain during menopause can be prevented or reversed. Healthy lifestyle choices are beneficial at any age, but are especially crucial during menopause. Healthy choices you can make at menopause include:

• Monitoring menopausal symptoms and other body changes and getting early advice from your doctor
• Ensuring adequate intake of calcium (preferably through your diet) and vitamin D
• Eating healthy and balanced diet rich in fibre from wholegrains, fruits and vegetables.
• Be physically active (engage in strength training to improve body composition, increase strength, and build and maintain lean muscle)
• Stop smoking for those who has the habit
• Drinking no more than two standard alcoholic drinks per day.

References:

1. O’Sullivan AJ. Does oestrogen allow women to store fat more efficiently? A biological advantage for fertility and gestation. Obesity Reviews. 2009 Mar;10(2):168-77.
2. Mauvais-Jarvis F, Clegg DJ, Hevener AL. The role of estrogens in control of energy balance and glucose homeostasis. Endocrine reviews. 2013 Jun 1;34(3):309-38.
3. Fenton A. Weight, shape, and body composition changes at menopause. Journal of Mid-life Health. 2021 Jul;12(3):187.
4. Sowers MR, Wildman RP, Mancuso P, Eyvazzadeh AD, Karvonen-Gutierrez CA, Rillamas-Sun E, Jannausch ML. Change in adipocytokines and ghrelin with menopause. Maturitas. 2008 Feb 20;59(2):149-57.
5. Lizcano F, Guzmán G. Estrogen deficiency and the origin of obesity during menopause. BioMed research international. 2014 Oct;2014.

What causes dry eyes?

The most common cause of dry eyes is prolonged use of digital screen devices such as computers and smart phones. Other causes include aging, frequent use of contact lens or certain medical conditions such as rheumatoid arthritis.

Potential symptoms

People with dry eyes may experience a range of symptoms which differs from person to person. Symptoms of dry eyes to watch out for:

1. redness
2. burning or stinging sensation
3. watery eyes
4. blurry vision
5. light sensitivity
6. eye strain

How to reduce symptoms of dry eyes

• Cut down on screen time and give your eyes a break every 20 minutes.
• Wear sunglasses when you are outdoors to protect your eyes from the sun and wind
• Avoid wearing contact lenses for too long i.e. more than 8 hours a day
• Drink at least 8 glasses of water daily to prevent dehydration
• Take nutritional supplements with lutein, zeaxanthin, astaxanthin and other eye-friendly nutrients for optimal eye health

References:

1. Akpek EK, Amescua G, Farid M, Garcia-Ferrer FJ, Lin A, Rhee MK, et al. Dry Eye Syndrome Preferred Practice Pattern®. Ophthalmology. 2019;126(1).
2. Dry Eye [Internet]. American Optometric Association. [cited 2023Feb7]. Available from: https://www.aoa.org/healthy-eyes/eye-and-vision-conditions/dry-eye?sso=y
3. Dry Eye [Internet]. National Eye Institute. U.S. Department of Health and Human Services; [cited 2023Feb7]. Available from: https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/dry-eye
4. Verjee MA, Brissette AR, Starr CE. Dry eye disease: Early recognition with guidance on management and treatment for Primary Care Family Physicians. Ophthalmology and Therapy. 2020;9(4):877–88.
5. Giannaccare G, Pellegrini M, Senni C, Bernabei F, Scorcia V, Cicero AF. Clinical applications of astaxanthin in the treatment of ocular diseases: Emerging insights. Marine Drugs. 2020;18(5):239.

This article will discuss more on the possible reasons that can affect bowel movements during period.

• Increased muscle contractions

Just before menstruation, prostaglandin will be released by the body which plays an important role in digestive disorders around the time of menstruation. Prostaglandin is a hormone which stimulates muscle contractions in the uterus that is intended to help the body remove the uterus lining during menstruation. It is hypothesised that the contraction signals are also sent to the intestines and bowel as they are close to the uterus. They would then need to evacuate in the same way as the uterus which explains the diarrhea or frequent bowel movement.

• Increased progesterone

Progesterone is another hormone produced by the ovaries which increases gradually throughout the cycle and reaches its maximum level right before the start of period. Progesterone alters the muscle contractions that move food through the intestine, causing constipation.

• Increased stress or anxiety

Some women experience mood swings or increased anxiety levels during their menstruation. Stress is known to affect a person’s bowel movements causing constipation or diarrhea.

We are unable to alter the hormones fluctuation or how the body reacts before and during period. However, diet and lifestyle changes can reduce the impact of period-related digestive health disturbance some of which includes:

• Eating plenty of natural fiber, including fruits, vegetables, and whole grains.
• Avoid smoking, alcohol, and caffeine.
• Be physically active

Nonetheless, if the digestive disturbance is interrupting with your daily life, you can talk to a doctor about the best treatment options as some hormonal birth control such as oral contraceptive pill can reduce PMS symptoms in some women by regulating hormone levels.

References:

1. Bernstein MT, Graff LA, Avery L, Palatnick C, Parnerowski K, Targownik LE. Gastrointestinal symptoms before and during menses in healthy women. BMC women’s health. 2014 Dec;14(1):1-7.

2. Stress and the sensitive gut – Harvard health publishing [Internet]. Harvard Health. 2019 [cited 13Jan2023]. Available from: https://www.health.harvard.edu/newsletter_article/stress-and-the-sensitive-gut

Who is at risk?

People with the below health conditions are at a higher risk of getting heart disease:

1. Being overweight or obese

Excess fat accumulation in the body causes fat build up in the blood vessels. This burdens the heart as it needs to pump harder to circulate blood around the body, causing increased pressure and damage to the blood vessels. As a result, this causes the narrowing of blood vessels and thus, increasing the risk of a heart attack. (2,3)

2. Having high blood pressure

High blood pressure makes your heart and blood vessels work harder and less efficiently due to the increased workload. This damages the heart and leaves tears along the walls of the blood vessels, leaving room for plaque to build up which causes narrowing of the blood vessels, and thus, affecting heart function. (4,5)

3. Unhealthy cholesterol levels

Too much cholesterol in the body can cause plague build up in the blood vessels, and thus, compromising heart function and increasing the risk of heart diseases. (4,5)

Source: heartandstroke.ca

4. Uncontrolled diabetes

High blood sugar levels, especially if not controlled, can damage blood vessels including those connecting to the heart. (4,5)

Chronic diseases like heart diseases, high blood pressure, diabetes and high cholesterol are a result of an unhealthy lifestyle and behaviour (4,6). Here are some lifestyle behaviours that can increase the risk of heart diseases:

5. Unhealthy eating habits

Unhealthy eating patterns are one of the main contributors to heart diseases. Most Malaysians love food and with Malaysia being a food paradise, often at times we can’t resist a few more extra bites and tend to overindulge in high fat and high sugary food. Eating too much salty food can also cause high blood pressure, and thus, increasing the risk of heart diseases.

6. Sitting too much

Besides dietary intake, physical inactivity and long hours of sitting time can also cause weight gain and increase the risk of chronic diseases.

7. Smoking and drinking alcohol

Tobacco and alcohol tend to increase blood pressure and plaque formation in the blood vessels. This can damage your heart and blood vessels.

References

1. Department of Statistics Malaysia. Statistics on Causes of Death, Malaysia, 2021. Kuala Lumpur: Department of Statistics Malaysia; 2021.

2. Powell-Wiley T, Poirier P, Burke L, Despres J, Gordon-Larsen P. Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association. AHA Journal. 2021;143(21):984-1010.

3. Obesity [Internet]. Bhf.org.uk. 2022 [cited 30 December 2022]. Available from: https://www.bhf.org.uk/informationsupport/risk-factors/obesity

4. Sharifi-Rad J, Rodrigues CF, Sharopov F, Docea AO, Can Karaca A, Sharifi-Rad M, et al. Diet, lifestyle and cardiovascular diseases: Linking pathophysiology to cardioprotective effects of natural bioactive compounds. International Journal of Environmental Research and Public Health. 2020;17(7):2326.
5. Tune JD, Goodwill AG, Sassoon DJ, Mather KJ. Cardiovascular consequences of metabolic syndrome. Translational Research. 2017;183:57–70.

6. Lagström H, Stenholm S, Akbaraly T, Pentti J, Vahtera J, Kivimäki M, et al. Diet quality as a predictor of cardiometabolic disease–free life expectancy: The Whitehall II Cohort Study. The American Journal of Clinical Nutrition. 2020;111(4):787–94.

It is not a new finding that being physically active has shown to have many health benefits, both physically and mentally. Aside from that, could regular exercise play a part in preventing bacterial and viral infections and boosting the immune system? This article goes behind few theories on how exercise can support your immune system.

1. Exercise stimulates cellular immunity

According to a 2019 scientific review in the Journal of Sport and Health Science, exercise was found to increase the circulation of immune cells in the body. The study author Dr. Nieman explained that exercise boosts blood and lymph flow when muscles contract, which enhances immune cell circulation and causes them to circulate more widely throughout the body. Exercise specifically aids in the recruitment of highly specialised immune cells such as natural killer cells and T cells that hunt down and eliminate infections (such as viruses). The findings indicate that regular exercise can improve immune response, lower illness risk, and reduce inflammation.

2.Exercise helps you sleep better

Regular exercise can improve overall quality of sleep which leads to a better functioning of the immune system. Research has shown that sleep deprivation might weaken the immune system and increase the risk of infections. This can be attributed to the lack of cytokines. They are proteins that target infection and inflammation as part of the immune response. Cytokines are physiologically regulated during sleep, which means that sleep deprivation may lead to a deficiency in these crucial proteins.

3.Exercise raises body temperature

Your body temperature will rise throughout most forms of exercise and stay elevated for a short while after you finish exercising, unless you are moving slowly. Similar to what happens when you have a fever, the brief rise in body temperature during and after exercise stimulate the activity of certain proteins, which in turn regulate the on-and-off switching of immune response-related genes as needed

4.Exercise reduces stress

Research has shown that regular exercise can reduce the release of stress hormones while influencing the brain to release chemicals that can improve mood and make you feel more relaxed. Stress is known to have significant impact on the regular function of the immune system, leading to a low chronic inflammation status that favors infections, diseases, and other illnesses.

References

1. Nieman DC. Moderate exercise improves immunity and decreases illness rates. American Journal of Lifestyle Medicine. 2011 Jul;5(4):338-45.

2. Zheng Q, Cui G, Chen J, Gao H, Wei Y, Uede T, Chen Z, Diao H. Regular exercise enhances the immune response against microbial antigens through up-regulation of toll-like receptor signaling pathways. Cellular Physiology and Biochemistry. 2015;37(2):735-46.

3. Harper CV, Woodcock DJ, Lam C, Garcia-Albornoz M, Adamson A, Ashall L, Rowe W, Downton P, Schmidt L, West S, Spiller DG. Temperature regulates NF-κB dynamics and function through timing of A20 transcription. Proceedings of the National Academy of Sciences. 2018 May 29;115(22):E5243-9.

4. Kenny GP, McGinn R. Restoration of thermoregulation after exercise. Journal of Applied Physiology. 2017 Apr 1;122(4):933-44.

5. Caplin A, Chen FS, Beauchamp MR, Puterman E. The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor. Psychoneuroendocrinology. 2021 Sep 1;131:105336.

6. Simpson RJ, Campbell JP, Gleeson M, Krüger K, Nieman DC, Pyne DB, Turner JE, Walsh NP. Can exercise affect immune function to increase susceptibility to infection?. Exercise immunology review. 2020 Mar 10;26:8-22.