How Does Stress Affect the Immune System?

Did you notice that when feeling stressed, you get sick quickly? Why is this so?

You become stressed whenever things become unpredictable or uncontrollable. Even though stress has a negative reputation, it can help your body conserve energy when hungry, instigate the body’s natural fight-or-flight response when faced with danger, and help the immune system fight injury or infection. However, prolonged stress is unhealthy and may be risky for your health. 

What happens when you're stressed?

When you are stressed, your brain produces a hormone called cortisol. Cortisol suppresses your immune system’s effectiveness in fighting foreign invaders by lowering the number of lymphocytes or white blood cells that fight against viruses and bacteria. Having few white blood cell count can put your health at risk. 

What are the side effects of stress on our immune system?

Stress can cause the following:

-Acne 

-headaches

-irritability

-increased heart rate

-tense muscles

-lack of energy

-swollen lymph nodes

-catching colds easily, and frequent cold sores. 

-Prolonged stress could lead to chronic inflammation, which could cause diseases of the immune system and other autoimmune diseases.

 -Inflammatory bowel disease

-asthma

-cardiovascular problems

-diabetes

-heart disease

-gastric ulcers

-and various cancer types

-It could also lead to anxiety and depression that affect both your physical well-being and mental wellness and resort to unhealthy coping mechanisms, such as drinking, smoking, and drug use.

How to manage stress?

Meditation/Mindfulness 

Meditation helps reduce your cortisol levels and reduces inflammation.

Yoga 

Yoga helps lower stress hormone levels and calms your nervous system to reduce inflammation.

Regular exercise 

Your regular exercise reduces cortisol and releases endorphins that help improve mood, sleep, and your ability to combat pain.

Eating nutritiously. 

Foods rich in vitamins C, D, and zinc are essential for immunity. There are also plenty of foods that help mood, anxiety, and even depression.

Get enough sleep. 

Sleep improves your stress response and overall well-being. When sleeping, the immune system releases proteins that fight infections and inflammation.

Journaling.

Write down what’s stressing you out and what you’re thankful for and you assess your stress, handle it better, instill gratitude, and strengthen your ability to focus on the positive things in your life.

Learn to practice optimism and positive affirmation.

People who positively affirm themselves get better results and responses against stress. 

Socialization.

Time spent with friends and family releases oxytocin (natural stress reliever) that manages stress and other emotional problems. 

Give someone a hug/be hugged.

It stimulates the release of hormones called dopamine and serotonin. Both hormones are known as the “happy hormone” natural mood stabilizers and decrease cortisol.

It is inevitable to avoid stress since it's already part of life. It is important for you to understand the relationships between stress and your immune system to protect yourself from its negative side effects. Managing your stress can have a good impact on your health. You deserve to live a happy and healthy life!