How Mental Health Affects Your Immune System

Mental health, emotional wellness, and mental wellness are terms increasingly seen and discussed globally. Once stigmatized and rarely addressed in conversation, these topics now capture the interest of many.

Mental wellness impacts several biological functions. Elevated cortisol levels can lead to an increased heart rate, while negative moods may cause bodily fatigue. The health of our minds is proving to be crucial for overall wellness.

While temporary physiological changes such as sweaty palms when nervous are commonly recognized, the longer-lasting effects on major systems are also crucial to monitor. Increasing evidence suggests that mental health and emotional stress can challenge the immune system.

Stress and the Immune System

Short-term stress benefits our mind and body by helping us handle challenges. However, prolonged stress can strain our health. In stressful situations, our body releases cortisol, a hormone that affects heart rate, breathing, metabolism, and more.¹

Stress impacts both our innate and adaptive immune responses. The innate immune system, our first line of defense, protects against general pathogens and acts quickly. The adaptive immune response targets specific pathogens but takes longer to recognize these invaders, striving to create “memory” cells for faster future responses.²

Long-term stress can suppress these immune responses, making us more susceptible to pathogens, slowing our ability to fight back, and complicating recovery. Furthermore, frequent anxiety can put similar stress on the body, developing a sort of “resistance” to cortisol, which can cause adverse effects like increased cytokine production and excessive blood flow to certain areas.⁴

Being mindful and managing stress is critical for a healthy immune system. While avoiding stress entirely is unrealistic, taking mental notes on your feelings and practicing proper self-care can help ensure your body and mind recover well.

Mood and the Immune System

A balanced mood influences more than just our daily experience. Like stress, mood can be affected by cortisol levels. Constant exposure to this hormone can make us feel down and fatigued, affecting our life outlook—and vice-versa.

An affected mood is also believed to slow our adaptive immune response, specifically within thyroid cells T3 and T4 and their interactions with lymphocytes.⁵ A study at Penn State University suggests that inflammatory biomarkers in our blood can become exacerbated during negative emotional states like sadness or anger.⁶

To maintain an effective immune response, finding hobbies that bring joy or expressing gratitude are effective ways to ensure a healthy mood, which in turn supports a healthy immune system.

Signs of a Challenged Immune System

To maintain optimal immune health, here are some common signs that your immune system may need support:

• Frequent feelings of exhaustion or fatigue
• Occasional stomach or GI discomfort
• Extended recovery times from illnesses
• Slow healing
• High stress levels

Ways to Improve Your Mental Health

Mental health care is not one-size-fits-all, but a crucial step is finding activities that bring joy or relaxation. Here are a few suggestions to start, but exploring new, relaxing or exciting activities is also encouraged.

• Regularly check in with your emotional state and allow time for recovery
• Settle your mind before sleep with activities like reading or taking a warm bath
• Consider vitamins that can support stress management or mood enhancement
• Engage in 30 minutes of daily exercise to boost endorphins
• Maintain social connections to foster a sense of community
• Spend time outdoors to benefit from natural light and increase serotonin levels
• Indulge in personal comforts, be it a warm drink, a crossword puzzle, or a favorite song

The first step toward managing your mental health is to acknowledge its importance. By prioritizing your mental wellness, you’re more likely to identify when you’re feeling off and can better care for both your mind and body.

You be well, now

BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.   

Sources: 

1. Stress. Cleveland Clinic Read source
2. The Innate and Adaptive Immune Systems. National Library of Medicine. Read source
3. Effects of Stress on the Immune System. National Library of Medicine. Read source
4. Current Directions in Stress and Human Immune Function. National Library of Medicine. Read source
5. Mood and the Immune System. PLOS One. Read source
6. Negative and Positive Effect. Brain, Behavior, and Immunity. Read source