Stress and the immune system

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Does stress really affect the immune system?

In everyday language, we classify under the macroscopic definition of "stress" a whole series of factors that can in some way exert, especially in the long term, negative effects on the organism or in any case significantly reduce its performance.

But more precisely, what is Stress?

To define it correctly, we should speak of the "general adaptation syndrome" (GAS) as defined by Hans Selye in 1936, or in practice, a situation of imbalance that occurs when the stresses received by the organism exceed the resources that can be made available to deal with them.

It generally includes 3 fundamental moments:

• Stage 1 – Alarm reaction: It involves an initial phase, called the Shock phase, where the organism “detects” the stressor or stimulus without yet having the opportunity to develop a response, followed by an initial acute response that the organism implements early, called the anti-shock phase, which includes all those physical and mental mechanisms typical of the fight-or-flight reaction that allow for “coping,” such as an increase in heart rate, blood pressure, muscle tone, and general psychophysiological activation (arousal), etc.
• Stage 2 – Resistance: The body attempts to combat prolonged fatigue by also using adaptation resources with slower onset effects, but capable of causing more profound changes, such as those of an endocrine nature, with a wide range of effects.
• Stage 3 – Exhaustion or Recovery: This phase determines the final outcome of the entire process. If the stressor persists, and there is no opportunity to adapt, the body's ability to cope will actually be exhausted, with negative physical and psychological consequences. However, if the body manages to raise its response threshold, the ultimate goal of the adaptation syndrome is achieved, capable of sustaining or resolving the situation.
• Characteristic of phase two is the hormonal response which involves variations in the secretion of cortisol, commonly known as “stress hormone"The effects exerted by this hormone are functional to energy support, to the modulation of the inflammatory and immune response, thus promoting a more efficient and effective response capacity of the organism in the short term; this involves the ability to direct the available resources in this direction. This can mean that even "starting" from a non-optimal condition, at least in the short term, there is an increase in the capacity to cope with stressors.
  If this proves helpful in the short term, prolonging this situation will result in a reduction in inflammatory and immune response It can expose you to a greater risk of contracting infectious diseases or delay their resolution. This risk can be reduced by supporting the body with a sufficient supply of macro and micronutrients, thus minimizing the effects of potential deficiencies.

  In addition to macronutrients being necessary for a correct energy and structural contribution, are also necessary adequate micronutrient levels to allow the body to use them fully efficiently and effectively.

  Nutritional status therefore proves to be a crucial element for an organism's ability to cope with stressful events.

  The guidelines provided by the Prof. Calder researcher at the NIHR Southampton Biomedical Research Centre They prove to be particularly interesting, suggesting to complete a correct, healthy and varied diet, made with fresh and seasonal foods, rich in macro and micronutrients, a supplementation that includes:

  • Multivitamin multimineral: which supports 100% of the requirement of Vitamins A, B6, B12 E, folic acid, and minerals such as iron, selenium, magnesium and copper;
  • Vitamin C: Intake of 200 mg/day in healthy subjects and doses between 1000 and 2000 mg/day in sick subjects (depending on the situation with monitoring by the doctor);
  • Vitamin D: 2000 IU/day equal to 50 mcg/day;
  • Zinc: between 8-11 mg/day;
  • Omega 3 (EPA+DHA): 250 mg/day of EPA+DHA.

  Fonte bibliografica:
  Calder PC, Carr AC, Gombart AF and Eggersdorfer M: Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections Nutrients 2020, 12(4), 1181; https://doi.org/10.3390/nu12041181
  https://www.mdpi.com/2072-6643/12/4/1181