Stress and Immunity

Anxiety, irritation, nervousness, anger, eye bags, fine lines or wrinkles – guess what brings it all – stress. Whether it is cramming for an exam, juggling multiple activities or applying for jobs/grad school, we have all experienced stress. 

The good news is that not all stress is bad for you. Acute stress experienced for short periods, especially when it promotes a sense of motivation can be good for you. Stress experienced while taking tests, working on a difficult assignment, or planning a big event are all examples of acute stress. On the other hand, chronic stress that persists long-term, can have a negative impact on your health and overall well being. This ongoing stress can result in long-term physical health problems such as hypertension, depression, anxiety, addictive behaviors, and immune disorders.

And yes, there is a connection between stress and the immune system. Experiencing short-term acute stress can temporarily strengthen the immune response. When you’re stressed, your body goes into a “fight or flight” mode. This triggers the release of hormones, including cortisol which is a stress hormone. In the short term, this response can be helpful because it prepares your body to handle dangerous or challenging situations quickly.

However, if stress sticks around for a long time (chronic stress), it can have the opposite effect. Chronic stress means you may have high levels of cortisol in your system for extended periods, which actually weakens your immune system over time. This makes you more susceptible to infections and other health problems. Chronic stress also increases inflammation in the body, which can disrupt how your immune system functions.

Stress can impact the immune biology of your gut too. Due to prolonged stress you might experience things like an upset stomach, bloating, nausea, or even more serious issues like irritable bowel syndrome (IBS). Stress can also worsen skin conditions, such as acne or eczema, because of the inflammation and immune changes it causes.

Moreover, stress can impact your mental health. It can lead to feelings of irritability, anxiety, or depression, which can further weaken your immune system. Another way stress impacts your body is by disrupting your sleep. Poor sleep or insomnia caused by stress can make your body’s defenses even weaker.

Managing stress effectively is crucial for maintaining a strong immune system and overall health. So then the next question that comes to mind is how can you relieve stress to support a healthy immune system?

Well, try incorporating these activities in your lifestyle –

• Eating a healthy and balanced meal and staying hydrated can boost your immune system naturally. 
• Getting enough sleep can help your body produce anti-inflammatory proteins, which can target inflammation and infections. 
• Regular exercise helps increase blood flow, reduces stress, and increases the production of white blood cells. 
• Practicing mindfulness or meditation can calm the mind and lower cortisol levels, helping your mind and body relax. 
• Engaging with people, pursuing hobbies and staying socially active can keep you engaged and reduce stress. 

For more information on reducing stress, visit the counseling center website. 

Practice these stress relief habits daily to not only boost immunity but also improve overall health. Staying physically and mentally healthy is the key to success at NC State and beyond!

References 

• Chronic Stress
• Current Directions in Stress and Human Immune Function
• Lack of Sleep: Can it make you sick?
• Managing Stress for Healthy Skin
• Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options
• Stress Effects 
• The Adverse Effects of Psychological Stress on Immunoregulatory Balance: Applications to Human Inflammatory Diseases
• The neuroimmune response during stress- a physiological perspective

Author

Siddharth Maruvada –  Siddharth is a Pack Peer and Park Scholar in the class of 2028 majoring in Biochemistry. He’s passionate about promoting immune health and raising awareness about the importance of maintaining a strong immune system for overall wellness.

Disclaimer

The information provided on this blog is for informational purposes only and is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment. Please contact NC State Campus Health or your healthcare provider with questions regarding medical health, or changes to your diet, exercise routine, or treatment plan. The content is not intended to diagnose, treat, or cure any medical condition.