2023-12-18 12:39:21
Sport strengthens the immune system and has a positive effect on our psyche. But we are more susceptible to illnesses, especially shortly following training. The phenomenon is also known as the open window effect. Read what’s behind it here.
“Even if we feel powerful following running training, a tennis match or following sport, our bodies can now be particularly susceptible to infections,” explains Katharina Steinbach, sports scientist at the Barmer health insurance company. Because: Intensive training also means stress for the immune system. Those who train hard release more so-called stress hormones such as adrenaline, norepinephrine and cortisol. In addition, so-called free radicals are active, which cause oxidative stress to biological tissue. Although this has positive effects and stimulates muscle growth, for example, it also causes the immune system to be suppressed to a certain extent. Our defense system can no longer defend itself once morest pathogens as strongly as usual.
Open Window Phenomenon: Susceptible for up to several days
How long the open window effect lasts is not that easy to say. “Medicine assumes it takes a few hours to several days,” explains Steinbach. But anyone who is inclined to turn their back on sport completely out of fear of an infection is in the wrong place. On the other hand, regular sporting activities also reduce the risk of becoming ill. According to Steinbach, it is important to train moderately and regularly so as not to expose the body to too much stress. “Anyone who wants to achieve top sporting performance without appropriate preparation runs the risk of damaging their immune system and becoming ill rather than doing something good for their body,” says the sports scientist.
If you want to avoid the risk of illness following training, Steinbach gives the following tips:
- Remove sweaty sports clothing quickly following training.
- Avoid drafts and cold.
- Shower as quickly as possible and dry yourself well, blow dry your hair.
- Wear clothing that is appropriate for the temperature and warms your body sufficiently.
- Avoid infection-causing germs, for example from crowds of people or in the waiting room, observe hygiene rules, do not touch your face and wash or disinfect your hands regularly.
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