Holidays

Holiday Survival Guide – 7 Adverse Effects Stress has on the Immune System

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Stress is a constant issue, more so on holidays, the travel and shopping, and the anxiety about costs for gifts and food are leading contributors.  Stress can significantly impact the immune system, affecting its ability to function optimally and leaving the body more susceptible to illnesses.

Stress can easily turn chronic. Prolonged stress can significantly impair immune function, leaving the body more vulnerable to infections, slower to heal, and prone to inflammatory conditions. Managing stress through various coping strategies and adopting a healthy lifestyle is essential for supporting optimal immune function and overall well-being.

Weakening of Immune Response:

  • Cortisol Release: Stress triggers the release of cortisol, a hormone that, in high levels over prolonged periods, can suppress immune function. This can reduce the body’s ability to fight off infections and diseases[i].
  • Diminished White Blood Cells: Chronic stress can lead to a decrease in the number of white blood cells, such as lymphocytes, which are crucial for fighting infections. This weakens the body’s immune response[ii].

Inflammatory Response:

  • Chronic Inflammation: Prolonged stress can lead to chronic inflammation. While inflammation is a natural response to injuries or infections, chronic inflammation due to stress can contribute to various health issues[iii].
  • Autoimmune Conditions: Stress may exacerbate autoimmune conditions by increasing inflammation, potentially triggering flare-ups in conditions like rheumatoid arthritis, lupus, or psoriasis[iv].

Impaired Healing and Recovery:

  • Slower Wound Healing: Stress can slow down the body’s ability to heal wounds or recover from illnesses. Elevated stress levels can delay the healing process by impacting the body’s natural repair mechanisms[v]–[vi].
  • Susceptibility to Illness:
    • Increased Vulnerability: Individuals experiencing chronic stress may be more susceptible to infections, colds, and other common illnesses due to the weakened immune response[vii].
  • Impact on Mental Health:
    • Bidirectional Relationship: Stress can negatively impact mental health, contributing to conditions like anxiety and depression. These mental health issues, in turn, can weaken the immune system, creating a cycle of vulnerability[viii].
  • Disruption of Immune Balance:
    • Shift in Immune Balance: Prolonged stress can disrupt the balance between different components of the immune system, leading to an overactive or underactive response, impacting overall immune function[ix].

Coping Strategies:

  • Stress Management: Techniques such as mindfulness, meditation, yoga, and deep breathing exercises can help manage stress levels, thereby positively influencing immune function.
  • Healthy Lifestyle: Maintaining a balanced diet, regular exercise, adequate sleep, and limiting exposure to stressors can bolster the immune system. Dietary supplements, such as some immune supporting products, which have been shown to help reduce both mental and physical stress.
  • Social Support: Building and maintaining strong social connections can provide emotional support, reducing the impact of stress on the immune system.

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Citations

[i] Salleh MR. Life event, stress and illness. Malays J Med Sci. 2008 Oct;15(4):9-18. PMID: 22589633; PMCID: PMC3341916.
[ii] Dhabhar FS, Malarkey WB, Neri E, McEwen BS. Stress-induced redistribution of immune cells–from barracks to boulevards to battlefields: a tale of three hormones–Curt Richter Award winner. Psychoneuroendocrinology. 2012 Sep;37(9):1345-68. doi: 10.1016/j.psyneuen.2012.05.008. Epub 2012 Jun 22. PMID: 22727761; PMCID: PMC3412918.
[iii] Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future Sci OA. 2015 Nov 1;1(3):FSO23. doi: 10.4155/fso.15.21. PMID: 28031896; PMCID: PMC5137920.
[iv] Jeppesen R, Benros ME. Autoimmune Diseases and Psychotic Disorders. Front Psychiatry. 2019 Mar 20;10:131. doi: 10.3389/fpsyt.2019.00131. PMID: 30949074; PMCID: PMC6435494.

[v] Gouin JP, Kiecolt-Glaser JK. The impact of psychological stress on wound healing: methods and mechanisms. Immunol Allergy Clin North Am. 2011 Feb;31(1):81-93. doi: 10.1016/j.iac.2010.09.010. PMID: 21094925; PMCID: PMC3052954.
[vi] Ousey K, Edward KL. Exploring Resilience When Living with a Wound – An Integrative Literature Review. Healthcare (Basel). 2014 Sep 5;2(3):346-55. doi: 10.3390/healthcare2030346. PMID: 27429282; PMCID: PMC4934596.
[vii] Levenson RW. Stress and Illness: A Role for Specific Emotions. Psychosom Med. 2019 Oct;81(8):720-730. doi: 10.1097/PSY.0000000000000736. PMID: 31343581; PMCID: PMC6786949.
[viii] Schneiderman N, Ironson G, Siegel SD. Stress and health: psychological, behavioral, and biological determinants. Annu Rev Clin Psychol. 2005;1:607-28. doi: 10.1146/annurev.clinpsy.1.102803.144141. PMID: 17716101; PMCID: PMC2568977.
[ix] Moreno-Smith M, Lutgendorf SK, Sood AK. Impact of stress on cancer metastasis. Future Oncol. 2010 Dec;6(12):1863-81. doi: 10.2217/fon.10.142. PMID: 21142861; PMCID: PMC3037818.