Depression + the Immune System: What You Need to Know to Stay Healthy

The arrival and spread of COVID-19 throughout the globe has shown just how important it is to have a healthy immune system.  A strong immune response is especially crucial for people with depression because long-term stress and depression have been shown to seriously impact the immune system over time.  

The crazy thing about depression is that it doesn't just weaken the immune system, it can also overactivate it!   While a weakened immune system can make it easier for you to get sick, an overactive immune response can lead to widespread inflammation and chronic disease - both of which can wreak havoc on your mental and physical health.

Here’s what you need to know about how depression impacts our immune system (and what to do about it!)

Depression is linked with a decrease in your immune cells 
According to this study, depressive symptoms and related stress are linked to increased levels of a hormone called CRH (corticotrophin-releasing hormone).  Increased CRH causes a decrease in certain types of white blood cells, which are important in fighting off outside invaders like bacteria and viruses. 
The bottom line: Fewer white blood cells = decreased ability to fight off infections = you get sick, easier!

Depression is linked with immune system over-activation and inflammation
New evidence suggests that depression is an inflammatory disease.  But what does this actually mean?

Simply put, inflammation occurs when your immune system attacks things it thinks are trying to harm the body.  The immune system sends a signal to create inflammation, which brings extra nutrients, blood flow, and white blood cells in an effort to heal the area.  A visible example of healing inflammation is an ankle sprain - you injure yourself > your body sends blood, nutrients, and healing cells to the ankle > your ankle swells up and gets hot to protect and heal the damaged tissue.

Inflammation becomes a problem when there is too much inflammation for too long.  The inflammation starts to spread to healthy tissues throughout the body, which can lead to disease down the road.

This is exactly what happens with long-term depression.  We’re now learning that depression is linked with long-term, low level inflammation.  This kind of inflammation over time can be harmful for the body and result in chronic conditions like heart disease, autoimmune disorders, and cancer.

So, the million dollar question: what can you do TODAY to boost your immune system and keep you healthy?

Since depression is linked to a weaker immune system, it’s important you do everything possible to keep it strong.  Fortunately, the best ways to boost your immune system are also the best ways to boost your mood and keep your depression at bay!  
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Here are my must-do tips for a strong immune system:

• Exercise: Exercise has been shown to help the immune system find and deal with invaders in the short term, and can slow down the decline of the immune system as we age.  Experts recommend at least 150 minutes of moderate exercise every week to keep all of your systems in tip top shape (think: walking, biking, or jogging).  Contrary to popular belief, vigorous or intense exercise is also okay (as long as you’re cleared by your doctor) and doesn’t actually dampen your immune response. 
  
  
• Eat healthy, anti-inflammatory foods: Poor nutrition is linked to weakened immune systems and delayed healing times.  Keep yours running on all cylinders by filling your plate with lean proteins like fish, eggs, or tofu, fresh fruits and veggies, and fiber-dense foods.  Do your best to steer away from foods that cause inflammation in the body including fast food, processed meats, or refined sugars and carbohydrates.  Remember: Depression is an inflammatory disease, so the less inflammation you create with your diet - the better!
  
  
• Minimize stress: As mentioned above, stress can weaken our immune systems and worsen our depression!  Keeping stress to a minimum is essential to staying healthy, and it all starts with our thoughts.  If you don’t have a solid stress-reduction practice, click here to get started.
  
  
• Get enough sleep: Skimping on sleep has been shown to weaken your immune system and make you more likely to get sick.  Aim to get at least eight to nine hours of sleep a night to keep your immune system healthy.  If you can’t sleep that long, sneak in extra shut-eye with naps.  Two 30 minute naps per day (one in the morning, one at night) has shown to help decrease stress and prevent the negative effects of sleep loss on the immune system.
  
  
• Don’t smoke cigarettes: Cigarette smoke contains carbon monoxide, which replaces oxygen in your blood cells.  This means that not enough oxygen to get to your organs and tissues, making it much harder for the immune system to work properly.  
  
  
• Protect yourself: The best way to prevent disease is to not get sick in the first place!  Since depression may make us more susceptible to bacteria and viruses, it’s important that we use common sense to protect ourselves and others.  Wash your hands or use hand sanitizer frequently throughout the day.  Wear a mask and stay at least 6 feet away from people in public.  Misinformation has caused a lot of controversy around these tips, but decades of history and research have told us that these are the best ways to prevent the spread of viruses like COVID-19!

Your immune system is the #1 defense you have against fighting disease.  Depression may weaken the immune system, but you have the power to fight back!  Need a little support? Book a Discovery Call with me today and find out how we can hack your health and wellness so you can feel like yourself again!