Chronic stress: Here's how it weakens your immunity and energy
Chronic stress is a modern scourge with profound repercussions on our health.
Unlike acute stress , which is a necessary adaptive response, chronic stress gradually wears down our bodies, weakening our immunity and reducing our energy levels.
Chronic stress and immunity: a direct link
Excess cortisol that weakens the immune system
When we are stressed, our body releases cortisol, a hormone that helps us cope with difficult situations.
However, under prolonged stress, excessive cortisol production leads to suppression of the immune system , making the body more vulnerable to infections. (1;2)
How Chronic Stress Reduces Your Energy
Depletion of energy reserves
Chronic stress leads to continued activation of the sympathetic nervous system, increasing the demand for glucose and essential nutrients.
This causes a feeling of constant fatigue and a gradual depletion of energy reserves. (3)
Sleep disturbances
Chronic stress impairs the production of melatonin , the sleep hormone, leading to difficulty falling asleep and poorer quality sleep.
Unrefreshing sleep directly contributes to increased feelings of fatigue. (4)
How to limit the effects of chronic stress?
Chronic stress negatively impacts our immunity and energy levels by disrupting the hormonal axis, promoting inflammation, and impairing mitochondrial function.
Fortunately, it is possible to mitigate these effects by adopting effective strategies such as meditation, a suitable diet and optimized sleep .
Taking care of your mental balance means protecting your immunity and preserving your energy in the long term.
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References:
(1) Glaser, R., & Kiecolt-Glaser, JK (2005). “Stress-induced immune dysfunction: implications for health”. Nature Reviews Immunology, 5(3), 243-251.
(2) Dhabhar, F. S. (2014). "Effects of stress on immune function: the good, the bad, and the beautiful". Immunologic Research, 58(2-3), 193-210.
(3) McEwen, B.S. (2007). “Physiology and neurobiology of stress and adaptation: central role of the brain”. Physiological Reviews, 87(3), 873-904.
(4) Meerlo, P., Sgoifo, A., & Suchecki, D. (2008). “Restricted and disrupted sleep: effects on autonomic function, neuroendocrine stress systems and stress responsiveness”. SleepMedicine Reviews, 12(3), 197-210.
(5) Tang, YY, Hölzel, BK, & Posner, MI (2015). “The neuroscience of mindfulness meditation”. Nature Reviews Neuroscience, 16(4), 213-225. & Lehrer, P.M., Vaschillo, E., & Vaschillo, B. (2000). “Resonant frequency biofeedback training to increase cardiac variability: Rationale and manual for training”. Applied Psychophysiology and Biofeedback, 25(3), 177-191.
