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Chronic Stress Makes Your Immune System Less Sensitive, Science Finds

Chronic Stress Makes Your Immune System Less Sensitive, Science Finds

 Are you stressed out?

Don’t be surprised if you find yourself coming down with something.

Stress is what happens to your body when it senses a threat. Your nervous system releases a flood of stress hormones called adrenaline and cortisol that ready the body for emergency action. You may feel your heart pounding, your muscles tense, and your breath quicken. These physical changes increase your stamina, strength, and speed up your reaction time. This is known as “fight or flight,” and is your body’s way of protecting you.

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The effects of stress on your immune system

Normal stressors can help you perform under pressure, keep you alert and on your toes, and keep you safe when in danger. When stress reaches beyond your comfort zone, it stops being helpful and becomes overwhelming, damaging your mood and relationships. It can also damage your mental and physical health.

The body cannot always distinguish between normal daily stressors and life-threatening, or traumatic events. Stressing over bills, an argument, or being late to work can cause your body to react as if you’ve become face-to-face with a bear. When you repeatedly experience the fight-or-flight stress response, your health can pay the price. Stress can shut down your immune system, increasing your risk of getting sick.

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The immune system is suppressed when the stress hormone or cortisol levels are elevated. An individual experiencing severe prolonged emotional stress for example, is exhausted. Their adrenals and thyroids are fatigued. The minerals needed for the immune system to function are depleted. As your immune system weakens, the production of immune system cells is stopped, leading you to get sick a lot easier.

Tips to manage stress

One way to protect yourself from getting sick is to learn how to manage stress. There are many things you can do when you find yourself stressed out.

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Rhythmic exercises

You can do this right now to start to feel better. Activities that involve moving both your arms and legs are quite effective at managing stress. Rhythmic exercises, such as walking, running, swimming, and dancing are great especially if you can focus your attention on the physical sensations your body feels as you move. Exercise can help loosen you up and put the stressor behind you.

Get together with others

There is something about connecting with another human that can trigger stress-relieving hormones. When you’re feeling uncomfortable, anxious, or unsafe, even a brief exchange of kind words or a smile with someone, can calm and soothe your nervous system. Helping others can also offer stress-reducing pleasure, as well as giving you an opportunity to expand your social circle.

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Use one or more of your senses

A great way to relieve stress quickly is to use one or more of your senses: sight, taste, smell, touch, and sound.  Find the sensory input that works best for you. For some, listening to an energetic song makes them feel calm, others might enjoy the smell of freshly cut grass, or petting a fluffy cat. Try it out and find the sensory input that works best for you.

Reduce sugar and processed foods

Sugar and processed foods can make us more stressed because they are absorbed by the body too quickly, which makes our blood sugar levels unstable. When it’s unstable, we get irritated more easily. Try whole foods and replace your soft drinks with a cup of herbal tea!

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Melissa Atkinson

Freelance writer

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Last Updated on February 17, 2020

5 Reasons Why You Should Always Be Who You Are

5 Reasons Why You Should Always Be Who You Are

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

So how to be who you are and always be yourself?

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

Why should you always be yourself? Because you will:

1. Live in Alignment With Your Values and Beliefs

Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

When you know your values and why you do what you do, you will live according to your own values and beliefs.

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2. Establish Your Own Identity

When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

3. Build Courage

It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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4. Establish Boundaries

When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

Create and establish your boundaries.

5. Find Focus and Direction

When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

More Tips about Staying True to Yourself

Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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