Stress-Busting Habits and Adaptogens for Better Immunity

Many people are trying to cope with unexpected global changes that have turned life as we know it upside down. Amid the turbulence, increased stress-response activation can arise and set-off a cycle that, over time, may lead to adrenal exhaustion and low cortisol.

In this scenario, the hypothalamic-pituitary-adrenal (HPA) axis becomes overactive. Patients may first experience symptoms of feeling wired (yet tired), anxious, forgetful, and distracted. They may also have an increased need for sweets and struggle to fall asleep. Eventually, the chronic stress may shift into symptoms of low cortisol, such as fatigue, body aches, unexplained weight changes, salt and sugar cravings, hair loss, sleep disturbances, and reduced immune function. (Note that, in relation to these symptoms, pathological conditions should be ruled out.)

Chronic stress may dysregulate immune responses by altering the cytokine balance from Type 1 to Type 2 cytokine-driven responses.¹ Researchers have known since the 1980s that stress is linked to suppression of immunity and to infection.^1,2 In a study conducted between 1982 to 1992, immunity among a group of medical students consistently went down during stressful three-day exam periods. Fewer natural killer cells were found in the test takers, who almost stopped producing immunity-boosting gamma interferon, and T cells weakly responded to test-tube stimulation.²

Stress-induced changes in blood leukocyte numbers may be characterized by a significant decrease in numbers and percentages of lymphocytes and monocytes and by an increase in numbers and percentages of neutrophils; this includes a rapid and significant decrease (40-70% lower than baseline) in peripheral blood T cells, B cells, NK cells, and monocytes.¹ It is important to note that stress-induced changes in leukocyte numbers are rapidly reversed upon the cessation of stress.¹

Various lifestyle habits are beneficial against the deleterious effects of stress:

Sleep affects the innate and adaptive arms of the body’s defense system and is associated with a reduced infection risk. How important is sleep then? Prolonged sleep deficiency, including sleep disturbance and short sleep duration, may lead to chronic, systemic low-grade inflammation and is associated with various diseases with an inflammatory component.³

The body needs adequate and appropriate nutrition to function optimally. Eating a balanced diet will provide a more stable mental state as well as support the immune system. Inadequate amounts of the right nutrients may impair immune function.⁴ The Mediterranean diet is a good example of a diet that supplies broad nutrition; it features a robust bounty of vegetables, nuts, fish, legumes, and healthy fats and is high in polyphenols, which are immunomodulatory and anti-inflammatory.⁴

The positive psychological and physiological benefits of exercise include blunting stress reactivity, protecting against potentially adverse behavioral and metabolic consequences of stressful events, and helping to prevent many chronic diseases. In particular, physical fitness may buffer against stress-related disease because of its modulating effect on hormonal stress-responsive systems, including the HPA axis.⁵ Gentle exercise, such as yoga, tai chi, walking, and swimming are excellent ways for patients to incorporate activity while reducing stress levels.

Certain individual nutrients and food components influence distinct aspects of the immune system.⁶ Similarly, the adrenal and endocrine systems can benefit from additional nutritional support during times of stress (without stimulants like caffeine or sugar).

Plant-derived compounds have been utilized by many ancient civilizations to address health issues. Today is no different: plant-based formulations may offer safe and effective options.⁷ Specialized plants, known as adaptogens, are extracts used to support HPA adaptation, and they may help address the impact of chronic stress. For example, in one study, ashwagandha showed GABAmimetic properties that alleviated anxiety by modulating GABA neurotransmission.⁸ In another study, rhodiola demonstrated a significant reduction of anxiety in key measures of stress.⁷

When taken together, herbal extracts can create a complex synergistic interaction to help enhance bioavailability of active components and promote healthful effects.⁹ A deeper synergistic effect may be realized when these adaptogenic herbs are paired with specific vitamins to further reduce cortisol levels and support energy production.

By showing your stressed-out patients how to routinely incorporate stress-relieving lifestyle practices, adaptogens, and select vitamins, you can help them regain more balanced HPA axis function. As a result, they may begin to realize relief from worrisome symptoms associated with chronic activation of the stress response. And with better stress response control, patients are likelier to fight off challenges to their immune system.