Strengthened through autumn - reduce stress, strengthen the immune system

Strengthened for Autumn - Reduce stress, strengthen the immune system

Finally being able to browse your favourite book again with a hot cup of tea or admire the riot of colours in nature on a walk - autumn is at the door. After the hot, dry summer it is more than welcome. But with autumn also comes the season of runny noses, coughing and colds. It is well known how important a healthy diet rich in vitamins and minerals is, especially now. However, the importance of stress for our immune system is often neglected. Studies clearly indicate that stress and thus 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 disease (1). Psychological stress leads to the release of specific neuropeptides that can subsequently cause inflammatory reactions. Neuropeptides are messenger substances released by nerve cells. Stress is omnipresent in our way of life today and, unfortunately, especially over the past two years. In addition to the impacts 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 walks, meditation, physical exercise and sufficient sleep play a major role in strengthening our immune system. The right vital nutrients can, however, also support our body during stressful times and thus sustainably strengthen our immune system.

Tryptophan

L-tryptophan is an amino acid responsible for the transmission and propagation of various signals between nerves and plays a crucial role in psychological well‑being and mood. It is a natural mood enhancer and contributes to relaxation and calming. L-tryptophan is also the precursor of the happiness hormone serotonin and the sleep hormone melatonin.

Vitamin D

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

Vitamins B2, B3, B6 and B12 support the normal function of the nervous system and contribute to the reduction of tiredness and fatigue. In a recent clinical study at Swinburne University of Technology in Melbourne, Australia, the extent to which B‑vitamin supplements influence subjective stress perception was investigated by having one group take B‑vitamin supplements and a placebo group take placebo preparations. After a study period of three months, the vitamin B group showed a clear tendency towards lower subjective stress perception (2).

(1) Paul H. Black, "Stress and the inflammatory response: A review of neurogenic inflammation", Brain, Behavior, 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 randomized clinical trial: study protocol. Nutr J 13, 122 (2014). https://doi.org/10.1186/1475-2891-13-122