Written by Franchesca Buendia and Edited by Sorina Long
There is a reason why the flu season is so prevalent on college campuses, especially during midterm and finals seasons: studies show that there is a direct correlation between high stress and a weaker immune system [1]. Stress enters the body as an evolutionary response to the fight-or-flight stimuli. The sympathetic nerve fibers that regulate fight-or flight instincts are connected to the immune system via lymphoid tissues. These tissues transport white blood cells to different parts of the body. When reacting to stress, these sympathetic nerve fibers trigger the lymphoid tissues to release substances and hormones that affect the white blood cells, ultimately shifting their function and distribution [1].
The common intensities of stress that college students are exposed to are acute time-limited stress and brief-naturalistic stress. Acute time-limited stress is induced by momentary situations such as public speaking and augments cells’ focus from natural immunity to specific immunity. This means that cells that usually fend off general illnesses, like common colds and wounds, are compromised to strengthen cells that specialize in attacking precise viruses. Brief-naturalistic stress is provoked through more strenuous situations such as exams and projects, shifting efficacy from cellular immunity to emphasize humoral immunity. This means that the ability to fight viruses is weakened to strengthen the ability to fight bacteria [1]. The amount of time that a person endures stress also affects the immune system, wherein persistence of over one month significantly increases the risk and vulnerability of catching viral disease and infections, such as the common cold or the flu [2].
To prevent further weakening of the immune system, overall wellbeing must be sustained– equally tending to physical, mental, and emotional health. One way to strengthen the immune system is to alter diets. Dietary changes are proven to affect mood–even seven to eight servings of fruits and vegetables are sufficient to boost calmness as soon as the next day [3]. The servings substantially increase the production of a specific protein called brain-derived neurotrophic factor (BDNF). BDNF generates nervous tissue, reaping the effects of increased levels of energy, calmness, and optimism [3]. However, we cannot primarily rely on diet to combat stress, as variability in coping mechanisms is needed for a balanced lifestyle. Exercise is another effective method of coping with stress, no matter how minor the activity. It has been determined that power-walking in the late-morning for only 10 minutes can benefit in increased energy levels and improved mood [4]. In the social aspect, lifestyle changes to include mindful breathing exercises and prioritizing pleasure as daily activities offsets feelings of anxiety [5].
Although stress coping mechanisms do not completely resolve the sources of stress, healthily managing stress builds resilience and increases the threshold of how much one can handle in later situations. Like vaccinations, earlier exposure to stress allows the brain to process and build tolerance to withstand future episodes with more intensity. This phenomenon is most applicable to non-traumatic and controllable conditions [6].
These methods to control stress are not entirely foolproof because different situations and conditions require personalized approaches for effective stress management. Physical impediments, such as age and disease, make the immune system more vulnerable. Mental illnesses and traumatic experiences also require individualized treatments. In such instances, professionals are the best recourse to hone in on specific conditions, rather than relying on general studies.
References:
- Segerstrom, S.C., and Miller, G. E. (2004). Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychological Bulletin. 130: 601–30.
- Cohen, S., Frank, E., Doyle, W. J., Skoner, D. P., Rabin, B. S., & Gwaltney, J. M., Jr. (1998). Types of stressors that increase susceptibility to the common cold in healthy adults. Health Psychology, 17: 214-223.
- White, B. A., Horwath, C. C. and Conner, T. S. (2013). Many apples a day keep the blues away – Daily experiences of negative and positive affect and food consumption in young adults. Br J Health Psychol, 18: 782-798.
- Thayer. R. E. (1987). Problem Perception, Optimism, and Related States as a Function of Time of Day (Diurnal Rhythm) and Moderate Exercise: Two Arousal Systems in Interaction. Motivation and Emotion, 11: 19-36.
- O’Connor, Anahad. “First, Maybe Take a Deep Breath.” The New York Times, 8 Oct. 2019, https://nyti.ms/2MlgqBn.
- De Kloet, E. (2008). About Stress Hormones and Resilience to Psychopathology. Journal of Neuroendocrinology, 20: 885-892.