Chronic Stress Affects Your Immune System (and not in a good way)

chronic stress weakens your immune system
Chronic Stress Weakens Your Immune System

If you’re like most people, you’ve recently read a lot of tips on maintaining a healthy immune system. You likely already know the basics: Wash your hands often and well. Keep a safe distance from others. Stay home if you experience any symptoms. Avoid travel. Quarantine yourself if you have travelled. If symptoms are severe contact your local public health department or proceed to the nearest emergency department.

Staying Healthy Starts From Within

However, it’s also important to acknowledge that staying healthy starts from inside. Your built-in defence system that you need to take care of in these crazy times is your immune system.

But here’s the irony: When we are chronically stressed out, our immunity weakens. Right now, we’re all stressed about sickness, loved ones and finances among other things. Just when we all need a strong immune system, intense long-term stress has the potential to weaken our defenses. Recent studies show that, in contrast to chronic stress that suppresses or dysregulates immune function, acute stress can be immune-enhancing (1).

How Stress Affects Your Immune System

Short-term or acute stress actually appears to enhance your immunity, where chronic stress does the opposite. (1) Why does chronic stress lower immunity? The process makes perfect sense if you think of how we lived for most of human history.

In the not-so-distant past, if we perceived a threat, such as a sabre tooth tiger, we had to respond – and quickly! In that sense, our body is primed and ready to protect us from danger.

Fight Or Run

Let’s take a look at the “flight or fight” response and how stress changes us on a physiological level.

  • Blood pressure increases.
  • Heart rate goes up.
  • Serotonin and melatonin levels drop because you need to stay awake.
  • Insulin sensitivity is impaired to maintain glucose in the bloodstream for fuel.
  • Digestion slows down to preserve energy and redirect important resources elsewhere.
  • Cholesterol goes up.
  • Your body pumps stress hormones like adrenaline and cortisol into your bloodstream.

All of these changes are designed to make sure that you have enough energy in the right places – such as your running muscles and your fighting muscles in your arms and legs – to respond to stress quickly and appropriately. That is, you are ready for fight or flight.

Hoarding of Resources

Why do we hoard toilet paper at a time of danger? When fear and anxiety ramp up, the urge to provide for ourselves and our loved ones goes into overdrive. There’s a need to make sure there is enough. It gives us a sense of safety and security when there is fear and uncertainty. We can grab all kinds of commodities that we worry may become in short supply and hole up in our homes away from the danger. We can breathe a sigh of relief that we’ll have enough, for now. We took control of one thing that we could control.

Likewise, your body prioritizes certain needs over others. Your reproductive organs are a low priority when there is an imminent threat. That’s because your body wants to put all of its resources into the systems that will allow us to survive the immediate threat. This response is actually very helpful – if what you needed is to escape a predator. However, in today’s world, stress is typically more mental and emotional stress, rather than physical danger and, let’s face it, it is fairly unrelenting.

That’s where the problems start.

The Stress Response = Adaptive Physiology

Our body’s ability to respond to stress is called “adaptive physiology.” To understand this, it might help to think of your nervous system as actually two systems:

  • Your parasympathetic nervous system is behind the “Relax and Recharge”, aka “Rest and Digest” response you need in between periods of stress. Without this response, your body’s systems would stay in overdrive. This helps you calm down, sleep and digest your food.
  • Your sympathetic nervous system powers the Fight or Flight response that you need in the face of danger to combat the problem or run away from it.

Essentially, the way in which these two systems work together is not unlike the brakes and gas pedals in your car. One speeds you up, and the other slows you down. Which one is in charge at any given time depends on your body adapting to the current situation. The Relax and Recharge period is essential to restoring balance in mind and body.

Putting The Brakes On Stress

Right now, many of us feel like the “gas” is always on. This is a perfectly understandable response when you are faced with a global crisis that comes with a great deal of uncertainty.

However, that kind of constant stress leads to a long list of health problems if your sympathetic nervous system never turns off and you are in “fight or flight” all the time.

What happens to a car if you only step on the gas and never use the brakes? At some point, there’s a high likelihood of a crash.

Don’t Crash Your Immune System

Not surprisingly, your immune system suffers when you’re heading for a crash. All the things that happen during your fight or flight response alters your immune response. Research on students undergoing exam stress, shows that psychological distress persisting for weeks or more promotes pro-inflammatory immune dysregulation. This is a risk factor for a range of chronic diseases.(2) And that’s exactly what you don’t want to have happen right now.

6 Ways To Lower Stress and Induce a Parasympathetic State

So, what can you do? Isn’t stress inevitable at this moment in history? A good starting point is thinking of the two states of your nervous system and doing what you can to create a state of rest and restoration.

Actively seek connection.

In times of stress, you should be close to people who restore your sense of well-being. It’s important to feel connected and accepted because a feeling of connection and social support boosts your immunity.(3) However, how can you connect to others while also practicing physical distancing?

Fortunately, we’re lucky to live at a time with many options for a virtual connection. Set up video chat coffee dates and regular online or phone meetings to touch base with those people who make you feel connected and supported.

Change your mindset.

Your perception is your reality. How you perceive a stressful situation will affect your body’s response to it. Perhaps you’re social distancing and feeling trapped, isolated and restless inside your home. That’s stressful. However, consider the difference between feeling stuck at home and feeling safe at home. That simple mental shift helps your nervous system remain in a calm, restorative mode.

Not knowing how long this will last, makes the situation more stressful. Finding ways to be productive and helpful, even volunteering to help others keeps your mind occupied, prevents ruminating over the situation and makes the time pass more quickly. Before you know it, you’ll be able to resume some of your normal activities.

Don’t forget: You always have the opportunity to change your attitude.

Don’t over commit.

We’re all under a lot of pressure right now. Take a close look at your commitments and think of how you can eliminate any unnecessary demands. Remember that the goal is to rest and relax your nervous system.

What makes you feel refreshed and restored? Those are the activities to focus on. Maybe you have more time now to read a good book, take a relaxing bath, or do some tai chi or yoga.

Honour your body’s natural rhythms.

Many people are having trouble sleeping right now. However, it’s more important than ever to try to get seven to eight hours of good quality sleep per night. Even if your normal daytime routine is disrupted, try to stick to a regular sleep schedule. That means going to bed at the same time every night (yes, even on weekends). As well, don’t dismiss the restorative powers of a good nap. Despite the temptation to stay on your devices until bedtime, shutting down devices and getting off screens helps your brain make vital levels of melatonin that helps you sleep.

Eat to optimize your immune system.

Many studies backup the importance of essential nutrients in protecting your immunity. The ideal diet and supplements for you will depend on your unique health profile, but important nutrients include selenium, zinc, and vitamins A, C, and D (4). In addition, don’t overlook the importance of maintaining a balance of “good bacteria” in your gut. More and more research points to the connection between a healthy gut and a healthy immune system.

In fact, up to 80 percent of your immune cells are found in your gut. The interaction between your gut microbes and your immune system protects you against foreign invaders.(5)

Move your body.

Exercise helps your body’s nervous system maintain equilibrium. It slows down the release of stress hormones and increases the number of disease-fighting white blood cells. (6) Also, movement helps to regulate the communication between your brain and your body.

However, it’s important to move in a safe way. Any irregularities in your body’s alignment affects this process. Focus on doing something you love and making exercise a part of your daily routine. Consistency is the key! If you’re not sure exactly how to work out with gym closures, check out the multitude of workouts you can find online.

Prioritize Self-Care

Even in stressful times, it’s possible to optimize your immune system. Focus on your body’s need to restore and repair itself and prioritize your self-care. Taking steps towards staying healthy helps you gain a sense of control in an uncertain world. That will ultimately strengthen your stress resilience.

If you’re feeling overwhelmed, please reach out. We can work together to create a plan that fits your unique needs. Our wellness pros are offering many different virtual services at this time. Contact Maria at Maria@ForcesofNature.ca for more information about our virtual visits.

By Dr. Pamela Frank, Naturopathic Doctor

Chronic Stress and Your Immune System Research

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2869337/

  1. https://www.ncbi.nlm.nih.gov/pubmed/32242145
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
  1. https://www.karger.com/Article/Abstract/107673
  2. https://neurohacker.com/how-the-gut-microbiota-influences-our-immune-system
  3. https://www.sciencedirect.com/science/article/pii/S2095254618301005

Boost Your Immune System

woman with a weak immune system

Boosting Your Immune System: The Most Unexpected Way to Beat Cold Season

There are lots of seasonal changes that mark the start of cold and flu season. The season where we need to focus on maintaining a strong immune system. There is a natural response to this change of season to change our diets to include more hearty root vegetables and satisfying ‘stick to your ribs’ meals.  Our focus moves inward to indoor activities. We bundle up to go out to enjoy the cool weather wearing warm scarves, hats, and warm socks to cover our vulnerable spots!

We take all kinds of precautions to avoid colds and flus. Because really, no-one wants to lay around with no energy, missing work and fun. Or endure the coughing, sneezing, sniffling, feverish annoyances that come with getting sick.

But what effect, if any, do these activities and changes have on safeguarding your immune system from the cold and flu viruses during cold weather months?

They’re all important, but it turns out that the most important thing you can do to boost your immune system comes from nourishing your gut!

What Does Your Gut Have to do with Your Immune System?

Believe it or not, your ability to combat viruses and bacteria are directly affected by your nutrition. So what better time than the start of cold and flu season to start building up a healthy meal plan for you and your family?

According to an Australian study, about 70-80% of your body’s immunity lives in your gut.

Wow! We know the expression “Mind over Matter” but in this case, it’s really “Gut over Matter”. The better care we take of our gut health, the more likely we will be to fortify our immune system and stave off potential sickness this season.

There are areas all along your small intestine called “Peyer’s Patches”. These are responsible for building up your immune system and developing the antibodies that fight off disease. These Peyer’s Patches also help to regulate good and bad gut flora which are the bacteria we house to maintain our health. You can see already why it’s so important to take good care of our gut to protect ourselves from illness!

So what can you do to build up your immunity this Fall and Winter? It can be as simple as adding a few of these into your diet every day:

Immune System Enhancing Foods:

Perhaps the most important nutrient for fighting off viruses and bacteria is zinc! This mineral is abundant and is easily found in multiple food sources including:

  • Red meat
  • Poultry
  • Oysters
  • Pumpkin seeds
  • Egg yolks
  • Beans and nuts

If you choose to add supplements to your diet, it’s best to take them with a good amount of food to avoid stomach irritation. Zinc lozenges can provide immense relief from cold symptoms too, sometimes reducing the duration of your viral infection by 50%!

Too much zinc can, in fact, be too much of a good thing and can cause adverse effects particularly in pregnant women, those with zinc allergies, and those with HIV. If you are an existing patient, please give us a call if you’re considering increasing your zinc intake and we’ll be happy to consult with you on your ideal dose. If you are not an existing patient, we are legally required to see you in person and perform a full first assessment before we are allowed to provide any advice.

Other well-known immunity-boosting foods to add to your recipes this season include garlic, onions, mushrooms, and raw, unpasteurized honey.

Anti-Inflammatory Foods:

Foods that fight inflammation keep our tissues in virus-fighting shape. By choosing to eat plenty of these, you can help your immune system keep all kinds of infections at bay.  This can even help to calm down any inflammation that might be teetering on the brink of flaring up.  Inflamed tissue is weak and provides an easy entry for bacteria and viruses to cause infection.

Try omega-3 rich anti-inflammatory foods like:

  • Salmon
  • Tuna
  • Halibut
  • Herring
  • Mackerel
  • Oysters
  • Sardines
  • Trout

Leafy greens, berries, turmeric and green tea are known for their antioxidant and anti-inflammatory effects, so be sure to include plenty of these too!

It’s easy to add these foods into your everyday menus in any meal of the day.

For breakfast, try oatmeal + flaxseed porridge sprinkled with walnuts, cinnamon and blueberries to get a boost of immunity-enhancing and anti-inflammatory foods at the start of your day.

A mug of green tea instead of coffee is a great way to warm up to the day ahead…

For lunch, how about sliced grilled chicken with sauteed spinach and mushrooms with some fresh garlic?

Or for dinner, why not baked salmon fillets with a red pepper stuffed with brown rice and broccoli florets?

And to wind down, try a mug of golden milk, chalk full of antioxidants! Check out our facebook page for our favourite recipe.

Other Immune System Measures:

Reduce Sugar:

While the relationship between sugar and viral/bacterial illness is still largely unknown, we do know that overconsumption of sugar has negative effects on gut health. For that reason, reducing your intake of sugar particularly during cold and flu season is a good idea because it will allow all of the positive steps you’re taking towards better gut health and immunity to shine through!

Probiotics:

Taking a good probiotic is always a good idea, no matter what the season! But, it’s particularly important at this time of year when environmental changes and an increase of viruses and bacteria require us to be more vigilant about protecting our gut health. Remember too, that antibiotics can be necessary to cure some forms of infection, but a side effect is always reduced healthy gut flora. To combat this, remember that if you or a loved one does require antibiotics, to follow the prescribed course with a course of probiotics to bring your gut flora back up to tip-top shape.

So, this cold and flu season, keep up with your warm woolly knits, your cosy nesting habits, and your enjoyment of Fall’s outdoor activities! But remember to add the most unexpected way of beating cold and flu season – by upping how you nourish your gut!

We want to be a part of your personal care team. No question or curiosity is too small for us to address together. So don’t be shy to give us a call or shoot us an email! Our door is always open and your road to optimal health is just a phone call or email away.

Immune System Research:

1) Wu, E., and Wu, HJ (2012). The role of microbiota in immune homeostasis and autoimmunity. Gut Microbes 3 (1): 4-14.

Fever in Children

sick child with fever

Fever Guidelines in Children

As a parent, I always find the times that my son has a fever unnerving, even though logically I know that the fever is his immune system’s way of launching a full scale attack against a virus, bacteria or other infectious agent. The fact that he has something serious enough to warrant a fever is what unsettles me, but thankfully when he does have one, whatever the illness is resolves quickly and efficiently. Evidence of the effectiveness of a fever against a pathogen.

What to Do About a Fever

If you are unsure what to do about a fever, here are some guidelines:

Always seek an MD’s advice if:
1. Your child is under 6 months old
2. Your child is between 6 months and 3 years old and has a temperature of 102 or higher
3. Your child is over 3 years old and has a fever of 104 or higher that does not respond to fever control measures within 4 hours
4. You have a child of any age who is lethargic, listless, unusually sleepy, in pain, extremely irritable or complains of a stiff neck or is having difficultly breathing or if he/she just doesn’t seem right or has unusual or severe symptoms

How to Help a Sick Child

  1. Keep your child comfortable with a tepid bath, or a cool cloth
  2. Keep them hydrated but don’t force food
  3. Offer plenty of reassurance, nurturing, cuddles and comfort.

If your child doesn’t need to see an MD based on the above criteria, but you want to do everything you can to help him/her recover more quickly, our naturopaths do treat children.  If your child gets ill frequently, or severely and you want to improve his/her immune system, our naturopathic doctors can help sort out why he/she gets sick so often and help reduce the frequency and severity of illness.  Herbal medicine, nutritional advice, vitamins and minerals can help support healthy immune system function in children.

By Dr. Pamela Frank, BSc(Hons), ND