By Natalie Marciniak, Durisan Communications Specialist | Contributor
Your immune system is greatly influenced by your stress levels, attitude, mood, and emotional state. When you maintain a positive and happy outlook, your immune system tends to operate effectively. Conversely, prolonged exposure to stress hormones is detrimental to your health.
Stress is a universal experience, an unavoidable aspect of life. However, enduring high levels of stress over time can make you more susceptible to illness. During the COVID-19 pandemic, many are facing increased stress, highlighting the importance of effective stress management.
A few effective strategies for stress management include:
- Meditating
- Slowing down
- Seeking counseling for additional support
Here are some additional suggestions for reducing stress:
Breathe
Deep belly breathing not only helps you relax but also strengthens your ability to fend off infections. Engaging the diaphragm, which resides above the internal organs and below the lungs, acts like a massage for your internal glands and organs. This action promotes the movement of lymph, which contains white blood cells, throughout your body.
Get enough sleep
If you’ve noticed that you’re more prone to catching colds or other infections, it may be related to insufficient sleep. Research indicates that individuals who are well-rested and receive the flu vaccine exhibit stronger immunity against the virus.
Lack of sleep can elevate stress hormone levels and increase inflammation in the body. Although the exact mechanisms by which sleep supports the immune system are not fully understood, it is evident that sufficient rest—typically seven to nine hours for adults—is crucial for maintaining good health.
Move your body
Physical activity enhances heart health, releases endorphins to alleviate stress, and helps manage anxiety. Aim for 30 minutes of aerobic exercise daily, complemented by 5 to 10 minutes of stretching, along with deep breathing and relaxation techniques.
Exercise raises the levels of white blood cells and other agents that combat illness. These immune defenders actively seek out and destroy viruses. An active lifestyle generally leads to a more efficient immune system.
The goal is to exercise regularly without overdoing it. Excessive exercise without necessary rest can counteract your efforts, raising stress levels and hampering immune function. Consider exercising outdoors when possible, or ensure that you’re aware of the safety measures for social distancing and sanitization at your gym or studio.
Laugh
Research has demonstrated that maintaining a sense of humor and laughing can enhance your immune system by boosting antibody production and increasing the activity of immune cells, including white blood cells and T-cells. Laughter can lower stress hormone levels, like adrenaline and cortisol, which can compromise immunity, while promoting mood-enhancing hormones such as human growth hormone and beta-endorphins.
Strengthen your social bonds
Building and maintaining social connections is essential for overall well-being and helps to release feel-good hormones like oxytocin. Even while practicing social distancing, you can stay connected with friends and family through phone calls or video chats.
Editor’s Note: This article was provided by Durisan.com and is not intended as medical advice. Always consult your physician with any questions or concerns you may have.
