I feel depressed. Why am I more susceptible to illness? And how can I strengthen my immune system?

It was an extended winter, stuffed with viruses and problems related to the fee of living, plus the standard responsibilities related to work, study, life administration and care.

Stress is an inevitable a part of life. In short bursts, our stress response evolved as a survival mechanism to help us be more alert in fight or flight situations.

However, when stress is chronic, it weakens the immune system and makes us more susceptible to diseases comparable to cold, flu AND COVID.

Stress makes it harder to fight viruses

When the immune system begins to fail, the virus, which might normally be under control, begins to spread.

As soon as you feel sick, stress response increases, making it harder in your immune system to fight off disease. You may get sick more often and for longer periods of time without enough immune cells primed and prepared to fight.

In the Nineties, American psychology professor Sheldon Cohen and his colleagues conducted a series of studies studies where healthy people were exposed to upper respiratory tract infection via viral droplets placed directly of their nose.

The participants were then quarantined in a hotel and closely monitored to determine who had develop into unwell.

One of crucial aspects predicting who would get sick was long-term psychological disorders stress.

Cortisol suppresses immunity

“Short-term stress” is stress that lasts from just a few minutes to just a few hours, while “chronic stress” lasts several hours a day. weeks or months.

In the face of a perceived threat, psychological or physical, the brain’s hypothalamus prompts an alarm system. This signals the discharge of a surge of hormones, including adrenaline and cortisol.

In a typical response to stress, cortisol level levels rise rapidly when stress occurs, then quickly return to normal when the stress subsides. In the short term, cortisol suppresses inflammation to provide the body with enough energy to respond to Imminent threat.

But in the long term, chronic stress can be harmful. Harvard University study from 2022 showed that individuals affected by mental disorders within the period preceding COVID infection were more likely to survive long COVID. classified this anxiety as depression, probable anxiety, perceived stress, concern about COVID and loneliness.

Those who suffered from poverty had close 50% higher risk long COVID compared to other participants. Cortisol has been shown to be high in essentially the most severe cases COVID.

Stress causes inflammation

Inflammation is a short-term response to injury or infection. It is accountable for transporting immune cells across the body in order that the proper cells are in the proper places, at the proper time, and at the proper time horizontal.

Immune cells also remember the threat, allowing them to respond faster and more effectively next time.

Initially, circulating immune cells detect and accumulate at the location infection. Messenger proteins referred to as pro-inflammatory cytokines are released by immune cells to signal danger and recruit help, and our immune system responds to neutralize danger.

If the immune system produces too lots of these inflammatory chemicals during its response to an infection, it can cause symptoms comparable to a blocked or runny nose. nose.

What about chronic stress?

Chronic stress causes consistently high levels of cortisol secretion, which stays high even within the absence of a direct stressor.

The immune system becomes insensitive and doesn’t respond to it cortisol suppressionincreasing mild “silent” inflammation and the production of pro-inflammatory cytokines (messenger proteins).

The immune system cells develop into exhausted and start to malfunctionThe body loses its ability to calm down inflammation answer.

Over time, the immune system changes how it responds, reprogramming itself to “low supervision mode”. The immune system doesn’t benefit from early opportunities to destroy threats, and the healing process may take longer.

So how do you cope with stress?

We can actively strengthen our immunity and natural defenses by managing our stress levels. Instead of letting stress construct up, try to cope with it early and infrequently by:

1) Getting enough sleep

Getting enough sleep reduces cortisol level and inflammation. During sleep, the immune system editions cytokines that help fight infection and inflammation.

2) Regular exercise

Exercise helps flow into the lymphatic system (which balances body fluids as a part of the immune system) and allows immune cells to monitor threats, while sweating flushes out fluids toxinsPhysical activity also lowers stress hormone levels by releasing positive brain signals. signals.

3) Healthy weight loss program

Making sure your weight loss program includes enough nutrients during times of stress – comparable to B vitamins and a full range of minerals like magnesium, iron and zinc – has a positive effect in your overall stress levels. horizontalKeeping your body hydrated helps flush out toxins.

4) Socializing and practicing meditation or mindfulness

These activities increase the degrees of endorphins and serotonin, which improve mood and have anti-inflammatory effectBreathing exercises and meditation stimulate the parasympathetic nervous system, which calms our stress responses so we can “reset” and reduce cortisol level.