How Stress Affects Immunity

Apr 30th 2020

How Stress Affects Immunity

Written by Laurel Sterling, MA, RD, CDN

Laurel is a registered dietitian-nutritionist and certified nutritionist and has worked in the natural products industry since 2000. She has a passion for empowering others through nutritional education.

Considering the recent events, stress may be at an all-time high. This pandemic has been equated to a time of war. And what makes things even more stressful is the constant barrage of information on our TVs, radios, internet, and social media, plus the social distancing – isolation is a top health concern. For many of us, coping through this uncertainty and keeping our spirits up can be a challenge. Here are some things that can help.
 

Some may relish in this time of slowing down, but it can cause tremendous angst and anxiety for others. We all handle stress differently. How we choose to manage it is important. Some people meditate, pray, call a friend, go for a walk, spend time in nature, do yoga, exercise, create art, read a book, journal, finish a puzzle, take a bath, bake, garden, or knit – all healthy outlets. Others may internalize their stress, which may manifest in some form within the body. For instance, have you noticed when you’re stressed, you suddenly feel an ache (headache, backache, stomachache, chest pain, etc.) somewhere in your body?
 

Stress is not only emotional; it has many physical and chemical effects as well. How does the cascade happen? Within our brain, the hypothalamus signals the pituitary, which then increases its production of adrenocorticotropic hormone (ACTH). The ACTH signals the adrenals to release the stress hormone cortisol, which can inhibit white blood cells and suppress our immune system. This process initiates a pro-inflammatory cascade of events.

 
Inflammation is necessary short-term, but long-lasting inflammation is not beneficial. It can trigger our body to excrete amino acids, and minerals/electrolytes. Our body ends up becoming deficient in many nutrients, and it cannot replenish them quickly enough. 
 

 Immune support supplements can be extremely beneficial. Consider adding the following to your daily regimen:

  • A high quality, well-absorbed multivitamin should be the basis of your supplement regimen to cover the basic vitamin and mineral needs. Be sure to take it with your breakfast.
  • Additional vitamin A beyond what’s included in our multi may be recommended. Vitamin A is crucial for maintaining vision and immune health, and it plays regulatory roles in cellular immune responses. 
  • Extra vitamin D3 may be needed, depending on your levels. Vitamin D receptors are found everywhere from immune cells to our brain. Vitamin D promotes healthy growth and development; supports teeth, bone, and muscle health; promotes immune and cardiovascular health; and supports a healthy mood.
  • Adding in vitamin C with bioflavonoids is essential to adrenal gland functioning. Try anywhere from 2-4 g/day in divided doses. Too much can cause the bowels to loosen, so start with 1 g, and increase the amount over time.
  • More B vitamins are crucial in higher times of stress. They replete the adrenals, which use them up at a fast rate. B vitamins are necessary for healthy nervous system function. I recommend taking a B-complex vitamin with lunch to replete what was used up from the multi.
  • Magnesium is a mineral that regulates more than 325 enzymes in the body. It’s an integral part of the enzyme activity involved in energy production, is necessary for protein synthesis, helps transmit nerve signals, and helps relax muscles. It also helps keep adrenal stress hormones under control. There isn’t typically much magnesium in a multi, so start with 100-300 mg at bedtime, and gradually add more, as tolerated.
  • Probiotics are microflora that assist our body in building natural immunity. They work to keep homeostasis inside our intestines and modulate our immune system. Stress can decrease our beneficial gut bacteria. A well-rounded, multi-strain probiotic formula with Lactobacillus and Bifidobacterium is a good choice.

Other nutrients to add in beyond the above basics include:
 

  • L-theanine is an amino acid found in green tea that exerts a relaxing, non-drowsy effect. It boosts alpha brain waves, promoting relaxation, and increases GABA, serotonin, and dopamine levels in our brain.
  • GABA* (Gamma Amino-Butyric Acid) is a naturally-occurring amino acid and inhibitory neurotransmitter in our brain. It works by blocking nerve impulses and regulates excitability. It promotes alpha brain waves to calm and focus, and it supports levels of endorphins and serotonin. GABA promotes a healthy mood, relaxation, and restful sleep.
  • PS (Phosphatidyl Serine) is a natural phospholipid that is an essential component of our cell membranes. It protects against stress and decreases cortisol levels. Studies show PS promotes inter-cellular communication in the brain and aids the neurotransmitters involved in learning, memory, and mood.
  • 5-HTP* (5-Hydroxytryptophan) is a chemical our body makes from the essential amino acid tryptophan, which we get from food. Once produced, the chemical is transformed into serotonin, which relays signals between brain cells. It supports balanced serotonin levels, providing a sense of well-being and promoting a healthy mood. 


*NOTE: Be sure to consult your healthcare practitioner before adding specific supplements, as some may interact with certain medications or interfere with lab work.