Managing stress to stay healthy

We tend to live busy, stressful lives at the best of times. We find ourselves worrying about work, money, our loved ones, and these stresses can have a negative effect on our health.

Now, amidst the current COVID-19 outbreak which is dominating the news and every conversation we are hearing, the worry is mounting for many. So how can we cope with the stress in the face of such uncertainty?

You may not realize it, but stress can have a direct effect on your immunity. It’s not uncommon to go through a particularly stressful time in your life, to then find yourself being struck down by a nasty cold or flu. This isn’t just a coincidence. Your brain and immune system are linked, and long-term stress can cause increased levels of hormones in your body. These hormones can interfere with the immune system causing inflammation, reduced levels of white blood cells and as a result make you more susceptible to infection.

Overcoming and managing your stress is the most important thing you can do to help support your immune system.

Stress often can’t be avoided and in small amounts can actually be good for you. It is a natural response that allows our body to immediately adapt to a change in situation. The ‘flight or fight’ response is a natural survival mechanism and allows your body to react. For example, something that causes you alarm will result in the immediate release of stress hormones like adrenaline. This gives you a sudden burst of energy and alertness which allows us to run away from harmful situations. However, long-term stress can do long-term damage to both mental and physical health. We need to learn how to manage it and protect our immune systems from its negative effects.

• Exercise When we exercise, we can reduce the levels of stress in the body and reduce the burden on the immune system. A simple daily exercise routine is probably the easiest yet most effective way to counteract the effect of stress. Try and fit in 30 minutes a day; a brisk walk or run, or if you are at home, there are many apps or online exercise classes you can try. Exercise will also cause the release of endorphins, the body’s natural mood enhancers and painkillers!
• Breathe Our diaphragm is a muscle that we should be using every time we breathe, but most of us don’t. If you take a long, deep breathe, you engage this muscle and increase the amount of oxygen you take in. This helps us to access the ‘flight or fight’ response mentioned above. When we engage the diaphragm, our brain realizes the moment of stress has passed and returns your body to a state of rest. Take some time to focus on deep breathing each day and you will feel more relaxed and energized, reducing stress levels and the negative effects on your immune system.
• Sleep right Aim to get at least 7 to 9 hours sleep a night. If things are on your mind and prevent you from nodding off easily, try to fill the gaps with short naps during the day. Go to bed and wake up at the same time every day, regardless of changes in routine, to help you get into a healthy sleep pattern. Getting enough sleep is important for overall wellbeing and can help reduce stress and anxiety. When we sleep, we produce something called cytokines. These are a type of protein which specifically target infection and inflammation.

Follow these simple steps to manage your stress levels and you are giving your body its best chance to fight off infection.