Sun, relaxation, sleep and physical activity: here is the anti-Covid holiday

Get some sun, relax and sleep and do a little more physical activity. These are the four pillars of an anti-Covid holiday identified by the experts of the Italian Society of Endocrinology (Sie). All elements that help improve the functionality of the immune system. At least 30 minutes a day of exposure to the sun in the right way – the specialists explain – are enough to recharge with the right dose of vitamin D, a hormone that positively modulates the immune response. The same happens by giving yourself at least 8 hours of sleep a night, possibly with the help of melatonin, which is being evaluated as a possible hormone against Covid-19. Disconnecting from work and indulging in well-deserved relaxation also lowers the levels of cortisol, the stress hormone, strengthening the immune system. Finally, exercising for 30 minutes involves the production of myokines released by the muscle, which improve metabolism, reduce inflammation and help you stay healthy. With a correct daily exposure to the sun, of at least 20 minutes, the ideal amount of vitamin D is guaranteed, which is in fact an immunomodulatory hormone and which numerous researches indicate as able to help against Covid-19: a study on Jama Network Open has recently shown that a vitamin D deficiency doubles the risk of being infected with Sars-CoV-2 – experts recall – Research on the geographic distribution of coronavirus mortality has correlated the prevalence of vitamin D deficiency with a greater number of deaths , and in the United Kingdom a trial was also launched on 6 thousand people to verify the effects of vitamin D supplementation in the prevention and protection of Covid “In addition to the well-known beneficial action on bone, vitamin D – highlights Francesco Giorgino, president Sie – can also act in numerous other organs of the human body, and numerous evidences suggest its possible role in preventing the loss of mus coli, typical of elderly subjects, in reducing the risk of many common diseases, including diabetes mellitus, in protecting the heart and vascular system, and finally in improving the immune system “. “Vitamin D is important for regulating the functioning of the immune system and, for example – remarked Annamaria Colao, president-elect Sie – to prevent the exaggerated reactions that lead to the inflammatory cytokine storm that clinical evidence includes among the main responsible for the worsening of the disease. . Vitamin D supplementation in deficient individuals has previously been recognized as lowering the risk of respiratory tract infections. However, it is essential to distinguish who has a deficiency 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 may involve the risk of overdose; exposure to the sun during the holidays is instead a good way to guarantee the right amount of vitamin D in a simple and pleasant way “. An adequate sleep for duration and pro quality 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 guarantee the right amount of sleep without excesses in the small hours – recommends Colao – The lack of sleep, as well as worsening the immune responses, is also connected to endocrine and metabolic imbalances, for example to a greater risk of obesity and diabetes. At least on vacation it is therefore advisable to try to recover and sleep at least 7-8 hours a night, if necessary with the help of the rest hormone, melatonin: this hormone, which is produced in the dark and promotes falling asleep, it is also being studied for its possible anti-Covid effects because it seems to be able to protect against infection “. “However – the endocrinologist provided – 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 carer deems it useful “. Many arrive exhausted at 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 in circulation, which if in excess can compromise immune responses and more, experts continue. “Cortisol is a fundamental hormone for the stress response and 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 adrenaline and increases blood sugar, therefore the availability of energy – explain Giorgio Arnaldi and Massimo Terzolo, coordinators of the Club Sie del 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 the immune defenses against viruses. Taking advantage of summer rest to lower cortisol levels below the alert level and to recover physical and mental energy is therefore an excellent means to be stronger against infections “. Exercising outdoors, walking, trying a new water sport: according to endocrinologists, these are all holiday pastimes that are very useful for improving well-being and preparing the immune system to be stronger for autumn. Muscles are in fact a real endocrine organ and when we train them they produce hormones and very useful substances. “Among these there are myokines, anti-inflammatory cytokines that play a role in regulating the immune response – observe Rosario Pivonello and Luigi di Luigi, coordinators of the Sie Hormones and Sport Club – Taking advantage of the warm season to move more is therefore a health choice. just because it helps you lose weight, improves cardiovascular function or makes you feel better thanks to the production of endorphins. It is also an ideal way to raise your defenses against Sars-CoV-2 and many other infections. ”