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Immune system optimizer -

A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress.

Despite the challenges, scientists are actively studying the relationship between stress and immune function. For one thing, stress is difficult to define.

What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person's subjective impression of the amount of stress is accurate.

The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors.

Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor; rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one's work.

Some scientists are investigating whether ongoing stress takes a toll on the immune system. But it is hard to perform what scientists call "controlled experiments" in human beings. In a controlled experiment, the scientist can change one and only one factor, such as the amount of a particular chemical, and then measure the effect of that change on some other measurable phenomenon, such as the amount of antibodies produced by a particular type of immune system cell when it is exposed to the chemical.

In a living animal, and especially in a human being, that kind of control is just not possible, since there are so many other things happening to the animal or person at the time that measurements are being taken. Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress.

Almost every mother has said it: "Wear a jacket or you'll catch a cold! Probably not, exposure to moderate cold temperatures doesn't increase your susceptibility to infection. There are two reasons why winter is "cold and flu season.

Also the influenza virus stays airborne longer when air is cold and less humid. But researchers remain interested in this question in different populations. Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection. But what about humans? Scientists have performed experiments in which volunteers were briefly dunked in cold water or spent short periods of time naked in subfreezing temperatures.

They've studied people who lived in Antarctica and those on expeditions in the Canadian Rockies. The results have been mixed. For example, researchers documented an increase in upper respiratory infections in competitive cross-country skiers who exercise vigorously in the cold, but whether these infections are due to the cold or other factors — such as the intense exercise or the dryness of the air — is not known.

A group of Canadian researchers that has reviewed hundreds of medical studies on the subject and conducted some of its own research concludes that there's no need to worry about moderate cold exposure — it has no detrimental effect on the human immune system. Should you bundle up when it's cold outside?

The answer is "yes" if you're uncomfortable, or if you're going to be outdoors for an extended period where such problems as frostbite and hypothermia are a risk.

But don't worry about immunity. Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. But does it help to boost your immune system naturally and keep it healthy?

Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. With this Special Health Report, Living Better, Living Longer , you will learn the protective steps doctors recommend for keeping your mind and body fit for an active and rewarding life.

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Photos courtesy of Michael N. Starnbach, Ph. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these: Don't smoke. Eat a diet high in fruits and vegetables.

Exercise regularly. Maintain a healthy weight. If you drink alcohol, drink only in moderation. Get adequate sleep. Take steps to avoid infection , such as washing your hands frequently and cooking meats thoroughly. Try to minimize stress. Keep current with all recommended vaccines. Vaccines prime your immune system to fight off infections before they take hold in your body.

Increase immunity the healthy way Many products on store shelves claim to boost or support immunity. Immune system and age As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. Diet and your immune system Like any fighting force, the immune system army marches on its stomach.

Improve immunity with herbs and supplements? Stress and immune function Modern medicine has come to appreciate the closely linked relationship of mind and body. Does being cold give you a weak immune system? Exercise: Good or bad for immunity?

Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content. Research also shows that sleep is closely connected to metabolic health. Many studies have shown that sleeping patterns have an impact on blood sugar control for people with type 2 diabetes.

Recent results from our PREDICT study also showed that this connection holds up in the general population. Moving regularly in a way that makes you feel good and gets your heart rate up, whatever your level of ability and fitness, will still have a positive impact on your health.

This is especially important given the pressures of the COVID pandemic on our mental health. As well as finding ways to support your mental well-being and reduce stress, research has shown that doing activities that keep your brain active — such as reading books, playing games, or doing puzzles — may delay the onset of dementia.

Doing activities we enjoy is also beneficial for mental health, such as music , crafting , or spending time in nature. Having pets and gardening bring an added bonus of increasing the diversity of beneficial microbes in your gut and contributing to better health.

There are decades of research showing that having a strong social network is linked to better health and a longer life. In terms of personal health habits, smoking is a cause of many life-limiting health conditions, such as heart disease, cancer, and lung disease, leading to millions of deaths worldwide every year.

Other things that will help to keep you healthy include getting all your recommended vaccinations including your COVID shots and booster , and taking up cancer screening when invited.

Remembering to wash your hands after using the bathroom and before handling food will help to protect against stomach upsets. Humans are complicated, messy biological beings, so understanding what contributes to health and disease is equally complex. Importantly, these strands of health are woven together and support each other.

But they can also impact each other. For example, bad sleep leads to poorer metabolic responses and a tendency to snack on less healthy foods for an energy boost. Some of these strands may be easier to improve than others, depending on your circumstances and pre-existing conditions.

But the good news is that taking positive steps in any of these areas, however small, will take you in the right direction to maximize your health.

Welcome to the ZOE Health Academy, a space for you to learn more about food, science, and your health, from th Lethargy is a feeling of fatigue and lack of energy. It can be a sign of a health condition.

Research shows that a diverse gut microbiome is vital for a healthy immune system.

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