Strengthened through autumn - reduce stress, strengthen the immune system

Strengthened for autumn - reduce stress, strengthen the immune system

Finally, you can browse through your favourite book again with a hot cup of tea or admire the colourful splendour of nature on a walk - autumn is just around the corner. After the hot and dry summer, it is more than welcome. But autumn also marks the start of the season of runny noses, coughs and colds. We all know how important a healthy diet with plenty of vitamins and minerals is right now. However, the importance of stress for our immune system is often neglected. Studies clearly show that stress and thus the activation of the central nervous system (CNS) and the immune system are mutually dependent (1). Stress alone can trigger an inflammatory reaction which, if prolonged, can lead to illness (1). This is because specific neuropeptides are released during psychological stress, which can subsequently lead to inflammatory reactions. Neuropeptides are messenger substances that are released by nerve cells. Stress is often omnipresent in our modern way of life and unfortunately especially in the last 2 years. In addition to the effects on our mental health, the importance of avoiding stress for our immune system is often overlooked. Of course, relaxing and stress-reducing activities such as walking, meditation, physical exercise and sufficient sleep play a major role in strengthening our immune system. However, the right vital substances can also support our body in stressful times and thus strengthen our immune system in the long term.

Trypthophan

L-tryptophan is an amino acid that is responsible for the transmission and transmission of various stimuli between the nerves and plays a decisive role in our mental well-being and mood. It is a natural mood enhancer and contributes to relaxation and calming. L-tryphtophan is also the precursor of the happiness hormone serotonin and the sleep hormone melatonin.

Vitamin D

Vitamin D is known as the "sun vitamin" as it is produced in the skin by UV radiation. Vitamin D is involved in the activation of the enzyme tyrosine hydroxylase. This in turn influences the messenger substances dopamine, noradrenaline and adrenaline. B vitamins

Vitamins B2, B3, B6 and B12 support the normal functioning of the nervous system and help to reduce tiredness and fatigue. In a recent clinical study at Swinburne University of Technology in Melbourne, Australia, the extent to which vitamin B supplements influence the subjective perception of stress was investigated by a control group taking vitamin B supplements and a placebo group taking placebo supplements. After a trial period of 3 months, the vitamin B group showed a clear tendency towards a lower subjective perception of stress (2).

(1) Paul H. Black, "Stress and the inflammatory response: A review of neurogenic inflammation", Brain, Behaviour, and Immunity, Volume 16, Issue 6, 2002,Pages 622-653, ISSN 0889-1591, https://doi.org/10.1016/S0889-1591(02)00021-1.

(2) Stough, C., Simpson, T., Lomas, J. et al. Reducing occupational stress with a B-vitamin focused intervention: a randomised clinical trial: study protocol. Nutr J 13, 122 (2014). https://doi.org/10.1186/1475-2891-13-122