Stress and the immune system are closely linked.  Stress in all its forms (from the obvious school and job stressors, through the less obvious of sitting in traffic or living amidst urban pollution) triggers a ‘stress response’ mediated through the adrenal glands.  These glands sit above our kidneys and release the hormone cortisol, our body’s ‘master coordinator’ in the physical response to any stress.  Adrenal dysfunction occurs in the context of either excessive cortisol release, or end-stage exhaustion, characterized by insufficient cortisol release (sometimes referred to as  ‘burnout’). The immune system’s robustness seems to depend on the ebb and flow of cortisol as well. Initially, a normal-to-slightly elevated cortisol release can be protective and actually enhance our immune system’s response to potential infection. However, chronic unresolved stress can lead to a pattern of again either excessive or inadequate cortisol release, both associated with a detrimental effect on immune function.

A combination of preventative and therapeutic measures can successfully protect the immune system in the face of stressful conditions. To begin, wash your hands at every opportunity, and consider lotion-based hand sanitizers in between. Remember that you are sharing many door handles with your classmates! Support your adrenal functioning with foods high in B-vitamins such as crimini mushrooms, raw sunflower seeds, spinach, cauliflower, and broccoli. Although you may feel you need it for late night studying, try to reduce exposure to caffeine, as it can put cortisol release into overdrive, further compounding adrenal dysfunction. Instead, try a blended protein smoothie - using almond or rice milk, along with whey/soy protein powder, flax seeds/oil, and frozen fruit. If you absolutely need a small kick, add 1/4 teaspoon of the powdered matcha green tea to the mix.

Key supplements to support both adrenal and immune function include Pantothenic acid (B5) & Vitamin C, in doses up to 1,500mg AND 6,000mg daily, respectively. Interestingly, a recent study in the Journal of Orthomolecular Medicine showed Vitamin C to reduce fatigue under periods of prolonged physical stress. Also consider Astragalus, an herbal medicine with immune enhancing properties also doubling as an adaptogen, helping to raise or lower cortisol in accordance with the body’s needs at that time.

References

Assessment and Nutraceutical Management of Stress-Induced Adrenal Dysfunction; Anderson, DC; Integrative Medicine Journal; 2008; Vol. 7; No.5; Oct/Nov

Changes In Worker Fatigue After Vitamin C Administration. Hang-Hwan Yeom; Gyou Chul Jung; Sang Woo Shin; Sun Hyun Kim; Jong Soon Choi; Whang Jae Lee; Kang, Jae S.; Keun Jeong Song. Journal of Orthomolecular Medicine, 2008 4th Quarter, Vol. 23 Issue 4