Stress and Your Immune System
- Mary Kate Fuller, MS, CNS, LDN, CHHP
- Dec 15, 2020
- 4 min read
Updated: Jun 2
Stress is an unavoidable part of life. Whether short-term—like preparing for an exam—or chronic, such as navigating a toxic relationship, stress affects everyone differently. Unfortunately, many experience ongoing emotional and physiological strain that impacts their health in profound ways.
While stress can sometimes act as a motivator, chronic stress can suppress your immune system and increase vulnerability to illness. In functional nutrition, we focus on identifying the root causes of stress and supporting the body’s ability to adapt and recover.
How Does Stress Affect the Immune System?
Our bodies are designed to tolerate a certain level of stress—this is known as your stress threshold. When that threshold is surpassed, the body begins producing excessive levels of cortisol and adrenaline.
At first, cortisol helps control inflammation, but chronic elevations suppress the immune response by:
Inhibiting white blood cell production
Shrinking the thymus gland (critical for immune cell maturation)
Disrupting the balance of cytokines (inflammatory messengers)
Weakening mucosal barriers (such as in the gut or lungs)
This creates immune suppression, increasing the risk of infections (like colds and viruses) and reducing your ability to respond to inflammatory triggers.
Furthermore, stress activates the sympathetic nervous system ("fight or flight") and suppresses the parasympathetic nervous system ("rest and digest"), which normally promotes repair, detoxification, and immune enhancement.
Common Stressors That Disrupt Immunity
Functional nutrition looks beyond emotional stress to identify biological and environmental contributors to immune dysfunction:
Pharmaceutical medications
Environmental toxins (pesticides, food additives, heavy metals)
Nutrient deficiencies (especially A, C, D, B6, iron, zinc, selenium)
Chronic infections or leaky gut
Poor sleep quality
Trans fats, processed oils, and poor-quality diets
Hormonal imbalances
Radiation (e.g., excessive screen time or EMFs)
Emotional trauma and unresolved stress
If left unaddressed, these stressors can drive chronic inflammation, contributing to immune-related conditions like:
Autoimmune diseases (e.g., lupus, rheumatoid arthritis)
Inflammatory bowel disease
Skin conditions (psoriasis, eczema)
Metabolic conditions (type 2 diabetes, cardiovascular disease)
Cognitive decline, mood disorders, and even cancer
Functional Strategies to Manage Stress and Support Immunity
1. Acknowledge and Address the Root Cause of Stress
Avoid suppressing your symptoms—acknowledge your body’s response. Work with a therapist, trauma-informed coach, or qualified health practitioner so you can make changes where it's needed.
2. Integrate Stress-Relieving Techniques
Meditation (10–15 minutes, 3–4x/week) reduces cortisol, inflammation, and DNA damage
Breathing techniques regulate the vagus nerve (see our post on Breathing Techniques for Stress and Sleep)
Yoga, journaling, prayer, massage, grounding, and creative expression support the parasympathetic system
3. Make Lifestyle-Altering Decisions
Chronic stress often requires lifestyle reassessment. Whether it's changing jobs, leaving a harmful relationship, or relocating, reclaiming control of your life and choices can be a serious form of healing.
4. Heal the Gut
Digestive symptoms (bloating, gas, constipation, diarrhea) indicate a compromised gut-immune interface. We offer gut healing protocols designed to address microbiome balance, leaky gut, and GI inflammation. Remember, 80% of your immune system is in the gut.
5. Correct Nutrient Deficiencies
Signs of nutrient deficiencies may include nail ridges, white spots on the nails, or tongue imprints. Stress can deplete nutrients quickly; especially B Vitamins and Magnesium - which in turn are essential for dealing with stress in the first place. Read our full guide on Detecting Nutritional Deficiencies and schedule testing or an evaluation if needed.
6. Balance Blood Sugar
Blood sugar regulation reduces cortisol spikes and supports steady energy and immune resilience. Build the foundation to deal with stress throughout the day - try not to delay or skip meals.
Targeted Supplement Support for Stress and Immune Function
Below are our favorite and effective evidence-informed supplements for managing stress, calming the nervous system, and supporting adrenal and immune function:
Supplement | Function |
Adaptogenic blend that can improve mood, create calmness, reduce stress-related fatigue, and support cognitive function | |
Adaptogenic herbs + nutrients to restore adrenal resilience | |
Natural GABA source; calms the nervous system (chewable version great for kids/teens) | |
B-vitamin compound supporting serotonin metabolism, relaxation, sleep | |
Lowers high cortisol, supports cognitive performance | |
Supports serotonin and GABA; improves mood, satiety, and stress recovery | |
Botanical-nutrient blend for mood stability and cognitive clarity | |
Includes calming B vitamins and amino acids for acute stress management | |
Adaptogenic blend that regulates stress neurotransmitters and nervous system tone | |
Supports relaxation and restful sleep |
If you're unsure which product is best for your situation, schedule a Free 15-Minute Consult to get you started.
In Summary
Stress is more than an emotional experience—it is a physiological event with powerful effects on the immune system. By identifying stressors, supporting your nervous and digestive systems, optimizing nutrition, and using targeted supplements, you can build resilience and reduce your risk of chronic disease.
You don’t have to manage this alone—PRNW is here to help you restore balance, rebuild vitality, and feel well again. Book a consult today to get started on your personalized stress and immune support plan.
References:
Cleveland Clinic. (2020). What Happens When Your Immune System Gets Stressed Out?
Weatherby, D. (2020). Insider’s Guide: Treating Immune Dysfunctions. OptimalDX
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