Just like police protect us from wrongdoers, our immune system protects us from microbial intruders. There are thousands of harmful invaders that try to attack our bodies in multiple ways. Our immune system constantly fights with these infectious bacteria and viruses and assures our healthy wellbeing. The presence of lymphocytes and phagocytes in our immune system fights these bacteria and viruses and protects us. However, how does our immune system protect us if the invader is not bacteria or a virus, but stress?
How stress affects the immune system
When a person is stressed, a stress hormone called cortisol increases in the body. This hormone enters the immune system and reduces the number of lymphocytes and phagocytes. When lymphocytes and phagocytes reduce in number, invaders find their way in to attack our immune system. In this way, the presence of stress weakens our immune system and makes us prone to several diseases or health issues.
Signs of a weaker immune system
When the immune system weakens, your ability to fight infectious diseases reduces. As a result, you may notice the following signs:
- You start catching a cold, flu, and cough easily.
- Your body has swollen lymph nodes.
- You may suffer through frequent cold sores.
- There are higher chances of digestive issues.
How to boost your immunity and manage stress
Here are some of the simplest tips and techniques to boost your immunity and manage your stress or anxiety.
- Eat healthy and nutritious foods. The best way to strengthen your immunity and say goodbye to stress is to start eating healthy, organic foods with plenty of fresh vegetables and fruit. Avoid fast food, junk food, and packaged or processed foods — the preservatives, excess cholesterol and unhealthy fatty acids in them not only lead to serious health issues but also add to your stress through poor nutrition.
- Drink plenty of water. Water helps filter and cleanse your blood of harmful and toxic agents. When your blood is purified, your immune system performs better, and when your brain receives a good supply of oxygenated blood, your mental health improves and your stress level decreases.
- Increase your physical activity. Physical activity is important for boosting immunity and combating stress alike. Movement helps flush harmful microbials from your airways and lungs, which boosts your immune system and improves its performance.
- Sleep well and on time. Poor sleeping habits are one of the most common causes of stress and a weaker immune system. Aim for at least 8 hours a night so you wake up energised — this reduces stress and strengthens your body's ability to fight disease.
- Practise yoga and meditation. These are among the most effective therapies for boosting immunity and managing stress, and research consistently shows their benefits for both immune function and mental wellbeing.
- Take supplements. Vitamin B complex and vitamin D are excellent for combating stress and low mood, while vitamin B and vitamin C support immunity. Choose the right supplements for you by speaking to your doctor, and always read the dosage instructions.
There is a direct relationship between stress and our immune system. When stress increases, it negatively affects our immune system and weakens our ability to fight disease. Adopting the habits above — better food, water, movement, sleep, and stress-management practices — helps you enjoy stronger immunity with good control over your stress.
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