Stress is the body’s natural response to situations it perceives as threatening. However, when this response is sustained over long periods, it can have negative effects on our health and immune system.
Acute stress vs. chronic stress
It is important to distinguish between acute and chronic stress:
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Acute stress: It is a temporary response to an immediate threat. Although it can temporarily affect the immune system, it generally has no lasting effects.
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Chronic stress: It is constant and prolonged stress that can have lasting negative effects on health and the immune system.
Stress and the immune system: a complex relationship
The immune system is our natural defense against external agents. It is made up of a network of cells, tissues, and organs that work together to protect our body. Stress, especially chronic stress, can alter this system in various ways:
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Cortisol release: Stress triggers the release of cortisol, a hormone that, at high and prolonged levels, can suppress immune function.
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Inflammation: Chronic stress can induce a state of inflammation in the body.
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Decreased immune response: Continuous exposure to stress can reduce the effectiveness of the immune system.
How can we protect our defenses?
To keep our immune system strong against stress, it is essential to adopt healthy habits:
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Manage stress: Practicing relaxation techniques such as meditation, yoga, or deep breathing can help reduce stress levels.
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Get enough sleep: Sleep is essential for immune function. It is recommended to sleep between 7 and 9 hours per night.
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Maintain a balanced diet: Consuming a variety of foods rich in essential nutrients, such as fruits, vegetables, lean proteins, and whole grains, can support immune function.
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Regular exercise: Moderate physical activity can strengthen the immune system and reduce stress.
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Avoid harmful substances: Limiting alcohol consumption, avoiding tobacco, and reducing the intake of processed foods can benefit the immune system.
Stress, especially when chronic, can weaken our defenses. However, with proper management and healthy lifestyle habits, we can strengthen our immune system and improve our overall health.
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