We're sure you're no stranger to the negative effects of elevated stress on your health. You might already be aware that elevated levels of stress might be really bad for your mental health and could lead to other issues such as anxiety and depression. But were you aware that stress could cause physical harm to your body as well? Yes, elevated stress levels can play a significant role in weakening your immune system.
But what does stress have to do with your immune system? A lot of it has to do with the stress hormone known as cortisol. When you get stressed, your body produces this hormone and in short-term incidents, cortisol can even prove to be beneficial for you; for example, if you need to get away in a dangerous situation it could give you the boost of energy you need. However, in long term situations, constant cortisol elevation in the body can be rather harmful to you.
“Over time, if you have sustained stress, your cortisol levels go up and
stay up,” explains Kathryn A. Boling, M.D., a primary care physician. And this can lead to inflammation in your body which can make things worse for your immune system. “Inflammation is a necessary short-term response for eliminating pathogens and initiating healing, but chronic, systemic inflammation represents dysregulation of the immune system and increases risk for chronic diseases,” a study found.
And now that the lockdown has been enforced on us due to the coronavirus pandemic, it's only natural that you might be freaking out and panicking about the situation repeatedly. Here's what you can do to keep stress levels down during this trying time.
-Get some exercise: “You can walk quickly around your house or do pushups or jumping jacks,” says Dr Boling. “Getting moving will help burn off some of the anxiety that you’re feeling.” Just getting 20 minutes of exercise should also be enough for you.
-Get the right amount of sleep: “Getting enough sleep helps our bodies recover from everyday stress—both physical and mental—and promotes better functioning of our immune system,” explains Julia Blank, M.D., family medicine physician. This is why adults are recommended to opt for at least 6-8 hours of sleep per night. And now that you're at home and don't have to wake up early to commute, you can just use the extra time to get enough sleep.
-Don't be fixated on the news: The news will bring you both good news and bad news and it's up to you to not get obsessed with it. While it's good to stay updated, fixating on something will only make matters worse so, don't watch news channels for more than a few minutes per day.
-Eat nutrient-rich foods: This is the time for you to be consuming foods that are rich in proteins, vitamins and antioxidants. So, make sure to opt for lean meat, lentils, green veggies and as many fruits as possible. It'll help give your immune system a much-needed boost.
