Is stress wrecking your immune system?

Stress! It is the constant hum in the background of modern life—whirring through overflowing inboxes, surprise bills, and an endless scroll of bad news. We get used to it, even call it normal. But here's what we rarely talk about: chronic stress does not just mess with your mood—it slowly wears down your immune system.

How stress disarms your body's defences: Your immune system is a finely tuned defence network. But when stress lingers, it starts to tamper with your body's built-in protections.

Chronic stress can actually reduce the effectiveness of vaccines. People under high stress may produce fewer protective antibodies—meaning your body may not fully "remember" how to fight off future infections.

The real immunity myth: can you supplement away stress? Each winter, there is a rush for vitamins, herbal teas, and "immune boosters". But the real threat to your immunity might not be in your medicine cabinet—it is in your calendar, your phone, and your overdrive lifestyle. That is not to say nutrition does not matter. But without managing stress, even the best supplements can only go so far. It is time to flip the script on what true immune support looks like.

Five proven ways to protect your immune system: The solution is not complicated—but it does require consistency.

1. Sleep like you mean it - Your immune system does its best work while you sleep. Aim for 7–9 quality hours. Wind down with rituals—dim lights, a book, deep breathing—and skip the screens before bed.

2. Move more, not harder - Exercise strengthens immunity and reduces stress—but more is not always better. Choose moderate activities like walking, yoga, or swimming. Overtraining can backfire, raising cortisol levels.

3. Feed your defences - A balanced diet supports gut health—home to a large part of the immune system. Prioritise:

• Brightly coloured fruits and vegetables

• Lean protein sources like legumes, eggs, and fish

• Fermented foods (think yoghurt or kimchi) for beneficial bacteria

4. Make time to de-stress - Mindfulness is not fluff—it is medicine. Just 5–10 minutes of daily meditation, breathing exercises, or journaling can help lower cortisol and calm your nervous system.

5. Do not isolate—connect - Strong relationships buffer stress. Even short, positive interactions with friends, family, or community members can have measurable effects on immune resilience.

Your strongest shield? Stress awareness: Stress is invisible, but its effects are not. And while supplements may help, no pill can offset a lifestyle that is constantly in overdrive.

Supporting your immune system starts with giving your mind and body a break. That does not mean overhauling your life—it means tuning in, slowing down, and making space for rest, connection, and joy.

Your immune system is always working for you. Is not it time you returned the favour?

The writer is a public health specialist. E-mail: [email protected]