Stress : Can it be behind some of your sickness?

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Have you ever wondered, “Is stress making me sick?” The truth is that 60 to 80 percent of all doctor’s office visits might be linked to stress, according to one study.

Stress is more than a feeling; it’s an important factor in our overall health story. Read on to discover the impact of stress on the immune system and explore seven natural, effective ways to get more relaxed and healthy.

Is stress making me sick?

If you struggle with frequent respiratory infections–or a more chronic condition, such as irritable bowel syndrome (IBS)–stress could be the culprit.

When stressed, our body activates its “fight or flight” response, releasing hormones like cortisol and adrenaline. While crucial in short-term situations, these hormones can disrupt our bodily functions if persistently elevated.

But it doesn’t stop there. Chronic stress can lead to or worsen conditions like asthma and IBS by increasing inflammation.

It can also trigger us to turn to unhealthy habits that further hinder our body’s natural functioning and further put us at risk for infections and chronic diseases, such as:

Eating high-sugar, high-fat foods
Skipping out on sleep
Substance use

While stress is a natural part of life, if chronic, it can disrupt our body’s balance, causing a wide range of health issues.

Can stress weaken your immune system?

Chronic stress weakens the immune system by changing hormone levels and hindering immune cell function, making us more prone to infections and inflammation. The exact mechanisms involved in this process are complex, but a groundbreaking study from Michigan State University provides new insights.

The study focuses on a specific stress receptor, known as corticotropin-releasing factor (CRF1), which plays a key role in how certain immune cells–particularly ones called mast cells–respond to stress.

“Mast cells become highly activated in response to stressful situations the body may be experiencing,” Adam Moeser, Associate Professor and research lead, explains.

Related: Tips for supporting Immunity

“When this happens,” Moeser adds, “CRF1 tells these cells to release chemical substances that can lead to inflammatory and allergic diseases such as irritable bowel syndrome, asthma, life-threatening food allergies, and autoimmune disorders such as lupus.”

One of the substances mast cells release is histamine, a chemical known to cause allergy symptoms. However, histamine also plays a vital role in fighting allergens and pathogens.

Histamine is beneficial under normal circumstances. Under intense stress, however, its release can be too extreme, potentially leading to these more severe or chronic health issues.

In his research, Moeser compared the histamine response of mice under various stress conditions. He found that mice with normal CRF1 receptors had higher histamine levels and more severe symptoms when stressed.

In contrast, mice lacking CRF1 receptors had fewer symptoms, demonstrating a 54 percent reduction in allergic stress and a 63 percent decrease in psychological stress responses.

So, chronic stress could seriously increase your risk of illness and exacerbate existing symptoms.

Why is it important to identify signs of stress early?

Awareness of how stress manifests in your body is crucial for maintaining good health. Common physical signs of stress include:

Difficulty breathing
Panic attacks
Blurred vision or sore, irritated eyes
Sleep disturbances
Fatigue
Muscle aches and pains
Cardiological issues like chest pains or high blood pressure
Digestive problems like indigestion or heartburn
Changes in weight or skin appearance
Sweating
Changes in menstrual cycle

On an emotional level, symptoms may include:

Irritability, anger, or impatience
Anxiety, nervousness, or feelings of overwhelm
A sense of dread or excessive worry
Inability to relax or enjoy activities
Depression or lack of interest in life
Feelings of neglect or loneliness

These symptoms can arise during acute stress, which may be okay, as they’ll be fleeting. But if you notice these signs often or suffer from a chronic condition, you must start incorporating stress-relieving habits into your routine.

How to get rid of chronic stress.

There are several safe, natural, scientifically-proven ways to overcome chronic stress and improve your overall health, including:

Meditation. Studies show meditation and deep breathing exercises can significantly lower stress and support immunity. Try meditating for five to 10 minutes each morning, taking deep, long, slow breaths.
Regular exercise. Physical activity is a powerful stress reliever. Even gentler forms like walking and yoga can lower stress hormones and help you stay relaxed and healthy.
Balanced diet. Eating a nutritious, balanced diet with plenty of antioxidant-rich fruits and vegetables can help your body cope with stress by providing optimal energy and stabilizing blood sugar levels.
Sleep. Getting enough sleep is vital for stress reduction and a healthy immune system. It supports brain health, reduces inflammation, and combats stress-related immune disturbances.
Cold water therapy. Brief exposure to cold water (such as a cold shower) can help reduce stress and anxiety by boosting mood, increasing alertness, releasing endorphins, and lowering cortisol levels. Try standing in cold water for at least one minute.
Forest bathing. This Japanese practice involves immersing yourself in nature, focusing on the outdoors’s sights, sounds and smells. It’s been shown to reduce stress hormone production.
Laughter yoga. Combining laughter exercises with yogic breathing (Pranayama), laughter yoga can lift your mood and decrease stress by releasing endorphins. You can find several fun instructional videos and articles for free online.

Chronic stress can negatively affect your immune system and overall health. You’ll embark on a happier and healthier life by recognizing this and employing stress management techniques.