We know that bacteria, viruses, parasites, and other harmful organisms can attack our immune system, resulting in infections and diseases. Although these factors are microscopic, they are somewhat tangible: they can be seen. But what about things we can’t see, like stress and internal chronic inflammation? What can they do to your immunity?
Meet the menace
“Chronic stress weakens your immune system,” notes board-certified clinical nutritionist and metabolic and integrative medicine expert James B. LaValle, R.Ph, CCN. Not only that, it also “creates more sick days at work, you gain weight, and it disrupts your sleep.” Stress is clearly a menace to be reckoned with, but there’s more.
Stress is also a significant factor in the development of inflammation, a condition that is integral in countless numbers of infections and diseases as well as depression. In fact, researchers have explained that “accumulating evidence suggested that excessive inflammation plays critical roles in the pathophysiology of the stress-related diseases.” The list of stress-related conditions is notable and ranges from autoimmune disorders to obesity, dementia, heart disease, hypertension, sleep disorders, ulcers and other digestive issues, chronic pain, and more.
Read about 7 foods that fight chronic inflammation
Stress and inflammation
Inflammation plays an important role in repairing and regenerating your tissues, and this involves an inflammatory signaling process. When you are experiencing chronic stress, such as working late, eating junk food, not getting enough sleep, suffering with constant pain, or worrying about finances, your body is caught in a cycle of inflammatory signaling. Dr. LaValle calls this “metaflammation,” or metabolic inflammation, a state of being that leads to inflam-aging, which is when inflammation is damaging your tissues and speeds up the aging process.
Dr. LaValle explains that “inflammation is the production of compounds, mostly by your immune system, that end up promoting this response of trying to repair something, but it gets stuck.” The result is tissue damage, rising stress and anxiety, and situations such as high blood pressure, elevated blood glucose, and rapid heart rate.
Taming the menace
You can tame stress and inflammation and help bring your immune function back to a state of stability and health by practicing certain lifestyle habits. Here are several you are encouraged to adopt into your routine.
Box breathing. This simple yet effective breathing technique has been shown to calm the mind, reduce stress, and improve focus. Practice the following routine several times a day for several minutes for best results.
- Inhale through your nose to a count of four.
- Hold your breath for a count of four.
- Release your breath through your mouth to the count of four.
- Count to four before inhaling again and repeating the cycle.
Sleep. Adequate, restful sleep for 7 to 8 hours every night is one of the most overlooked ways to support immune health and reduce inflammation. While unmanaged or uncontrolled stress is often a cause of sleeplessness, the Sleep Foundation reports that getting enough sleep also provides stress relief, regulates blood sugar, improves mental function and mood, restores immune function, and promotes a healthy heart.
Read about aged garlic extract, AGE for a healthier you
Aged garlic extract. Numerous studies have demonstrated that aged garlic extract has a positive impact on immune function. For example, one study indicated that individuals who took AGE supplements showed improved immune cell function and that “the immune system functions well with AGE supplementation, perhaps with less accompanying inflammation.” In a more recent clinical trial, obese individuals who took AGE for six weeks showed improvements in immune function. The authors concluded that use of aged garlic extract consistently might help prevent “development of chronic diseases associated with low-grade inflammation” in this population.
Plant sterols and sterolins. Plant sterols and sterolins are compounds in plants that when combined in clinically specific ratio of 100:1 are structurally similar to cholesterol and have an ability to help balance immune function by providing it with nutrients necessary for this goal. These factors help boost an underactive immune response or moderate an overactive one.
GABA. Gamma-aminobutyric acid is an amino acid that works in the brain as an inhibitory neurotransmitter, which means it can block or inhibit brain signals. When the amino acid attaches to a receptor in the brain, it promotes calm and can help with stress, anxiety, feelings of fear, and sleep issues. In one cross-over, placebo-controlled study, adults exposed to mental stress and who took 100 mg GABA showed alleviated response to stress based on brain wave analysis.
B vitamins. Although all of the B vitamins are involved at some level with stress, mood, and energy, three in particular are important when it comes to stress and immune function. Vitamin B1 is important for regulation of blood glucose levels. Spikes and declines in blood glucose can result in anxiety and brain fog. Vitamin B6 regulates levels of serotonin and norepinephrine, both of which have an impact on mood, mental stability, and how you cope with stress. Vitamin B12 supports and promotes a healthy nervous system, which also have an effect on levels of the stress hormone, cortisol.
Bottom line
Stress and inflammation are a menace to healthy immune system functioning. You can adopt a wide variety of helpful habits that support and promote optimal immunity, including the use of specific supplements such as aged garlic extract, plant sterols, certain B vitamins, and GABA. These ingredients are available as a combined supplement that works synergistically to promote immune function.
[Editor's Note: Wakunaga of America has a full line of aged garlic extract products to address a number of health concerns as well as plant sterols and sterolins called Moducare.]
