The novel coronavirus (COVID‐19) pandemic has affected every one of us in one way or another. Simply put, life has changed.

We’ve been forced to adapt very quickly. I don't doubt that our immune systems are responding to our circumstances as well — but you can’t lump everyone into one grouping because our immune systems are so personalized and depend on individual characteristics and external factors.

The impact of stress and how it varies

Stress is a major factor in all of this and its impact varies from person to person.

For example, an introvert may find going to the workplace and being around others stressful, so they really enjoy being able to work at home.

However, another person who is extroverted may experience more stress having to work from home — in part because they normally thrive being around others.

Someone working from home might also be able to exercise more regularly, which serves as a natural stress reliever. Or they might find that they’re less physically active working from home, which in turn can have negative effects on the immune system.

Others may experience more stress due to fears about job and/or financial security, fearing being exposed to the novel coronavirus at work, family stressors, food insecurity, inadequate sleep — and therefore they might experience negative effects on their immune system.

It’s fair to acknowledge that our immune systems are under stress due to the rapid changes in our daily lives brought on by this pandemic.

Some degree of stress is actually healthy because it helps us to keep moving through life. Cortisol, a stress hormone, is usually anti‐inflammatory and helps us with our immune response. However, excessive levels of stress cause our bodies to release more of the hormone cortisol which, when chronically elevated, can lead to a weakened immune response.

Our bodies, when exposed to too much stress and therefore cortisol, can become pro‐inflammatory with increased production of certain molecules called inflammatory cytokines — which can lead to increased risk of infections and other diseases such as cancer and heart
disease over time.

Our bodies also produce cytokines that are anti‐inflammatory, but these may be overridden in a pro‐inflammatory state making it more difficult for our bodies to fight off infections.

Adjusting to the new normal

Our “new normal" has led to a number of changes, with social distancing measures being one of biggest.

Given the guidelines, people are having less person‐to‐person interaction than before. And while some are finding ways to connect through virtual platforms, many people are experiencing feelings of isolation and loneliness — part of a "cabin fever" syndrome so to
speak.

This can lead to unhealthy habits like inadequate sleep, less physical activity, excessive alcohol intake or overeating. It also can lead to increased risk of various types of abuse. Being quarantined or isolated can also lead to the aforementioned increased stress, along with less exposure to sunlight.

All this can make our immune systems become less effective at fighting infections, less effective at healing and possibly increasing our risk for illness in the long term, depending on how our individual immune systems function.

What can you do to keep your immune system healthy?

If you are worried about the health of your immune system, there are things you can do, including:

Get adequate sleep

Aim for 7‐9 hours of sleep daily if you’re between the ages of 18 and 65. Aim for 7‐8 hours a day if you’re 65 years or older.

Stay physically active

There are many activities that can be done both outdoors and indoors. Even housework is considered a type of physical activity. Exercise causes the brain to release endorphins, which can help promote an overall feeling of general well being.

Eat a well‐balanced diet

Make sure you eat a diet rich in antioxidants, and try to avoid processed foods, high‐fat foods and high‐sugar foods as much as possible.

Quit smoking and limit alcohol intake

Smoking and excessive alcohol intake can weaken the immune system, so it's recommended to quit smoking (seek professional help if you can't do it on your own), and limit alcohol intake.

Keep your brain active

Too much screen time can be an issue, so balance it with activities such as reading books, working on puzzles, or doing some other sort of activity that stimulates your mind.

Practice self‐care

During this time, figure out what you enjoy. Take time to unplug from things that cause you to have increased stress.

Research shows that practicing self‐care with adequate sleep, regular exercise, a well‐balanced diet and staying hydrated all contribute to a healthy immune system.

If you need help to cope with stress, please seek counseling from a licensed mental health professional. Many are conducting visits via telehealth platforms.

Getting adequate exposure to sunlight can help boost your mood, regulate the body's circadian rhythm to help with a healthy sleep‐wake cycle, and help the body make vitamin D which may help boost the immune system. You can talk to your doctor to see if a vitamin D supplement might be right for you.

Define your “new normal”

Figure out what the “new normal” looks like for you and establish healthy routines for life. You can start small by setting realistic goals such as to laugh more, practice gratitude, pray or meditate.

I try to take each day as it comes, knowing that a lot of the circumstances are out of my control. I try to practice what I counsel my patients on — such as getting enough sleep, eating a well‐balanced diet in moderation, being intentional about getting exercise, taking time to practice gratitude and self‐care, setting realistic goals and spending time with my family and loved ones as much as possible.

If you don't have a primary care provider, now is a good time to establish one to review your preventive health and identify specific health needs you may have and address any concerns regarding your immune system. Visit methodisthealth.org/primarycare to learn more.