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

It was a long winter, full of viruses and problems related to the cost of living, plus the usual responsibilities related to work, study, life administration and care.

Stress is an inevitable part of life. In brief bursts, our stress response evolved as a survival mechanism to assist 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 such as cold, flu AND COVID.

Stress makes it harder to fight viruses

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

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

In the 1990s, American psychology professor Sheldon Cohen and his colleagues conducted a series of studies studies where hearty people were exposed to upper respiratory tract infection via viral droplets placed directly in their nose.

The participants were then quarantined in a hotel and closely monitored to determine who had become ill.

One of the most critical factors predicting who would get ill was long-term psychological disorders stress.

Cortisol suppresses immunity

“Low-term stress” is stress that lasts from a few minutes to 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 activates an alarm system. This signals the release 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 brief term, cortisol suppresses inflammation to provide the body with enough energy to respond to Imminent threat.

But in the long run, chronic stress can be harmful. Harvard University study from 2022 showed that people suffering from mental disorders in 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 the most severe cases COVID.

Stress causes inflammation

Inflammation is a short-term response to injury or infection. It is responsible for transporting immune cells around the body so that the right cells are in the right places, at the right time, and at the right 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 site infection. Messenger proteins known as pro-inflammatory cytokines are released by immune cells to signal danger and recruit assist, and our immune system responds to neutralize danger.

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

What about chronic stress?

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

The immune system becomes insensitive and does not respond to it cortisol suppressionincreasing gentle “hushed” inflammation and the production of pro-inflammatory cytokines (messenger proteins).

The immune system cells become exhausted and begin to malfunctionThe body loses its ability to peaceful down inflammation answer.

Over time, the immune system changes how it responds, reprogramming itself to “low supervision mode”. The immune system does not take advantage of early opportunities to destroy threats, and the healing process may take longer.

So how do you deal with stress?

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

1) Getting enough sleep

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

2) Regular exercise

Exercise helps circulate the lymphatic system (which balances body fluids as 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) Eating a hearty diet

Making sure your diet includes enough nutrients during times of stress – such as B vitamins and a full range of minerals like magnesium, iron and zinc – has a positive effect on your overall stress levels. horizontalKeeping your body hydrated helps flush out toxins.

4) Socializing and practicing meditation or mindfulness

These activities augment the levels 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.