You
have a serious spat with your husband or lover. Four
days later, your throat is sore. Did the yelling injure
your vocal cords? Not likely. Did your own anger boomerang?
Probably. Whether you won the argument or not, your
strong emotions set the stage for a second battle
of which you were completely unaware. The battle between
your immune system and a common cold virus. Victory
went to the opportunistic virus.
Your
immune system is your first line of defense against
foreign invaders. Immune cells travel in the bloodstream
throughout your entire body, contacting virtually
every other cell. Those they recognize, they leave
alone. Those they don't recognize, they attack, beating
back viruses, bacteria, and cancer.
Researchers
once thought the immune system and the brain/nervous
system were completely separate. Recently they've
discovered that these two systems are in constant
contact, sending signals back and forth. A direct
physical pathway allows emotions to impact the immune
system.
Scientific
evidence has shown that by compromising immune function
emotions can:
- speed
the metastasis of cancer
- increase
vulnerability to viral infections, including common
colds and flu
- exacerbate
plaque formation in arteries, leading to atherosclerosis,
blood clotting and heart attack
- accelerate
the onset and course of diabetes
- worsen
or trigger an asthma attack
- lead
to ulceration of the gastrointestinal tract
- damage
memory
Anger,
Anxiety, and Isolation
Chronic anger and anxiety can make you more susceptible
to a range of diseases. For example, anger can reduce
the pumping efficiency of the heart and has been associated
with higher incidence of heart attacks.
Anxiety--a
common stress reaction--is linked to the onset of
illness and also affects recovery. Anxiety at one
time served a useful purpose--preparing our ancestors
for fight or flight in the face of two- and four-footed
predators. Though menacing bipeds still lurk among
us, most of our anxieties today are out of proportion
to the dangers posed by modern life. Without a legitimate
focus, anxiety ends up hurting us.
Social
isolation--the subjective sense of being cut off from
people and having no one to turn to--doubles the chances
of sickness or death. Isolation is as significant
to mortality rates as smoking, high blood pressure,
high cholesterol, obesity and lack of physical exercise.
Protect
Your Immune System So It Can Protect You!
If negative emotions can weaken the immune system,
perhaps positive emotions can strengthen it. Many
are skeptical of such reverse logic, but growing evidence
supports it. For example, numerous studies have shown
that patients who are optimistic recover faster with
fewer medical complications than patients who are
pessimistic.
Anyway,
why wait for the longitudinal studies when you can
consciously work at strengthening your immune system
now? Here are some things you can do:
- Use
imagery or nurturing self-talk to bolster your immune
cells. Picture yourself growing stronger, healthier
and more in control of your emotions. Capture these
same images with the words you say to yourself.
- When
you are upset, unburden yourself. It's good medicine.
In one study, women with terminal cancer who attended
group sessions lived twice as long as women who
faced their disease alone. But don't wait until
you are seriously ill. When a dark cloud descends,
talk with someone you trust--spouse, sibling, friend,
lover or professional counselor.
- Another
way to unburden yourself is to write. Write not
only about things that are troubling you now, but
about past traumatic events. For example, write
for 15 or 20 minutes a day and keep it up for several
days. First express your feelings, then weave a
narrative. Try to find some meaning in the trauma
or problem. If you are grieving, write a poem about
your sorrow.
- Use
relaxation techniques such as deep breathing, meditation,
and yoga. Many in the medical profession are now
using relaxation to ease symptoms of cardiovascular
disease, diabetes, arthritis, asthma, gastrointestinal
disorders, and chronic pain.
- Draw,
paint or dance to express your feelings. Make it
a priority to exercise vigorously every day, but
especially on low days and disaster days.
Investing
in one or two of these small changes now will reap
immediate benefits during the cold and flu season,
and in the extended run help you to live a longer,
healthier life.
This
article is for information purposes only and is not
intended as a substitute for medical advice. Your
health and lifestyle may make the outcomes different
for you. You should consult with a physician or other
health-care professional familiar with nutrition,
prevention, and related health issues.
Dianne Schilling is a San Diego-based
writer, editor and instructional designer who specializes
in the development of educational publications and
customized training programs for business and industry.
She is a founding partner in womensmedia.com. Send
e-mail to dianneschilling@mac.com.