Strengthened through autumn - reduce stress, strengthen the immune system

Start autumn feeling revitalised – reduce stress, boost your immune system

At last, you can once again lose yourself in your favourite book over a hot cup of tea or admire nature’s vibrant colours on a walk – autumn is just around the corner. After the hot, dry summer, it’s more than welcome. But with autumn comes the return of runny noses, coughs and sniffles. It’s common knowledge just how important a healthy diet rich in vitamins and minerals is, especially at this time of year. However, the impact of stress on our immune system is often overlooked. Yet studies clearly indicate that stress – and consequently the activation of the central nervous system (CNS) and the immune system – are interdependent (1). Stress alone can trigger an inflammatory response which, if prolonged, can lead to illness (1). This is because psychological stress causes the release of specific neuropeptides, which can subsequently lead to inflammatory reactions. Neuropeptides are messenger substances released by nerve cells. Stress is often ever-present in our modern way of life and, unfortunately, particularly so over the last two years. Alongside the effects on our mental health, the importance of avoiding stress for our immune system is often overlooked. Of course, on the one hand, relaxing and stress-reducing activities such as walks, meditation, physical exercise and sufficient sleep play a major role in strengthening our immune system. However, the right nutrients can also support our body during stressful times and thus strengthen our immune system in the long term.

Tryptophan

L-tryptophan is an amino acid responsible for the transmission and relaying of various signals between nerves, and it plays a crucial role in mental wellbeing and mood. It is a natural mood enhancer and helps promote relaxation and calm. L-tryptophan is also the precursor to the ‘happiness hormone’ serotonin and the ‘sleep hormone’ melatonin.

Vitamin D

Vitamin D is known as the ‘sunshine vitamin’ as it is produced in the skin through exposure to UV radiation. Vitamin D is involved in the activation of the enzyme tyrosine hydroxylase. This, in turn, influences the neurotransmitters dopamine, noradrenaline and adrenaline. B vitamins

Vitamins B2, B3, B6 and B12 support the normal functioning of the nervous system and help reduce tiredness and fatigue. A recent clinical study conducted by Swinburne University of Technology in Melbourne, Australia, investigated the extent to which vitamin B supplements influence subjective stress levels, with 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 lower subjective stress levels (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