How Does Stress Affect the Immune System?

Many Americans deal with stress everyday.¹ Stress can negatively impact the body, both mentally and physically. But what about the immune system: can stress affect it?

What is Stress?

Stress is a mental or physical response to an external cause like a deadline at work or an injured loved one.² Stress-causing factors can happen over the short term or even be chronic, repeating multiple times.²

There are many reasons why you might be dealing with stress. Money, personal relationships, work, trauma and health troubles can increase stress.³

Stress can affect the body mentally, physically and behaviorally. Some signs that you may be stressed include:^3,4

 

• Trouble sleeping or sleeping too much
• Muscle tension
• Headaches
• Lack of appetite or elevated appetite
• Withdrawing from social situations
• Irritability 

Can Stress Impact the Immune System?

The immune system is what fights off viruses and other foreign invaders to keep the body healthy. White blood cells produce proteins called antibodies to latch on to these harmful invaders to eliminate them.⁵

 

When the body faces stress, it increases the production of hormones like cortisol, epinephrine and norepinephrine.⁵ An increase in these hormones can result in fewer numbers of white blood cells. One study tracked the white blood cell count of men who worked in the manufacturing industry to learn more about the relationship between work-related psychological and physical stress responses.⁹ The study concluded that fatigue was associated with an increase in white blood cells for the short term, but when the men frequently had to work overtime, their white blood cell count dropped, indicating a reduced immune response due to long term stress.⁹

 

Stress can lead to a chain reaction of immune dysregulation when it disrupts the balance of immune cells.⁷ Too much cortisol over a long period of time, for example, can suppress the activity of some immune cells, which results in a weakened immune response.⁷ This may lead to a decreased production of antibodies and impaired cellular function, which compromises the body’s ability to maintain overall health.⁷

 

There is also a link between negative emotional and mental states and a physical response. Anxiety and depression can reduce the amount of antibodies in the blood, which leaves your immune system more vulnerable.⁵

Tips for Coping with Stress

Feeling overwhelmed? There are steps you can take to help simmer down. Take time for self care. Practice good sleep hygiene, move your body, and talk to people about how you’re feeling. These activities can have a positive effect on your physical and mental well-being, which can help. Read on to learn more about these tips and the science behind them.

 

Get Plenty of Rest

 

Ensure you’re getting enough sleep at night and try to stay on a solid sleep schedule. The US National Institute of Health recommends that adults sleep between 7 and 9 hours a night.¹⁰

 

If you’re having trouble sleeping, there are a few things you can try:

 

• Try meditating to manage stress during the day.⁶ Take 5 minutes to sit and breathe and focus on the present moment.
• Avoid consuming caffeine or alcohol later in the day—these can all disrupt your sleep.³
• Talk to your healthcare provider about using a melatonin supplement if you’re having trouble falling asleep. These supplements are meant to mimic a hormone that’s naturally produced by the body to help regulate when you’re awake and when you’re asleep.¹¹
• Put your phone away. The blue light emitted by electronics can keep you from falling asleep at night.¹¹
• Talk to your healthcare provider first, then try taking magnesium before bed. While further research is needed, a study by the Sleep Research Society indicated that individuals with higher intakes of magnesium are more likely to sleep for 7 hours or longer.¹²

Reduce Drinking, Smoking, and Other Drugs

 

Limit your alcohol intake, as well as vaping or using tobacco products.³ There is a large body of research to support the fact that alcohol consumption can be harmful to the body.¹³ Heavy drinkers may experience mucosal immunity in the gut and may be more likely to contract certain diseases.¹³ Drinking has effects on the immune system too; alcohol impairs recovery from three types of physical trauma by disrupting immune homeostasis.¹³

 

Exercise

 

Physical activity is one of the best ways to reduce stress.⁶ In fact, regular physical activity has a positive effect on the functions of the central nervous system, and can be attributed to improvements in both mood and cognitive abilities.¹⁴ Evidence shows that an inactive lifestyle is associated with stress vulnerability, and becoming more active can help you become more resilient.¹⁴ Go for a walk. Any form of physical activity can also help promote better sleep. Strive for 20 to 30 minutes daily.³

 

Seek Out Professional Help

 

We know that anxiety and negative mental states increase stress. Try behavioral therapy to learn coping mechanisms to reduce feelings of stress.⁶ Or, see a mental health specialist (like a psychologist) to conjure a plan to improve your mental well-being.⁶

 

Socialize

 

Surround yourself with people and healthy relationships to boost positive emotions.⁶

 

Ensure You’re Getting the Right Nutrients

 

Eat a diet rich in veggies and fruits, which contain important nutrients to keep you healthy.⁶ In addition to a healthy diet, try adding a supplement like Emergen-C Super Orange Daily Immune Support*, which contains 1000 mg of Vitamin C per serving (equivalent of more than 10 oranges) as well as zinc and manganese to support your immune system.*^

 

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

^Based on USDA FoodData Central values for a raw orange