Life today can feel like a never-ending sprint, with stress coming at us from all directions. Stress has become a constant part of our daily lives, whether due to the hustle at work or personal hurdles. And while we know it affects our mood, did you know it can also mess with your allergies?
If you’ve ever felt your allergies flare up when you’re stressed, you’re not alone. More than 100 million Americans each year deal with various types of allergies. It’s not surprising that many of them see their symptoms worsen due to stress.
Read on to discover the connection between stress and allergies and what you can do to manage this tricky duo.
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Does Stress Cause Allergies?
While stress itself doesn’t directly cause allergies, it can certainly exacerbate the symptoms and make them more challenging to manage. Here’s a detailed look at the science behind this connection:
Stress Response and the Immune System
When you face stress, your body activates the hypothalamic-pituitary-adrenal (HPA) axis, releasing stress hormones like adrenaline and cortisol. These hormones prime your body for a “fight or flight” response by increasing your blood pressure, heart rate, and energy. However, if stress becomes chronic, the continuous release of these hormones can suppress your immune system and make it easier for allergens to trigger more severe allergic reactions.
Barrier Function Impairment
Stress can weaken the skin integrity and mucosal barriers, including those in the respiratory and gastrointestinal tracts. These barriers are the body’s first line of defense against allergens. When compromised, allergens penetrate more easily and trigger an immune response, which impacts conditions such as eczema and allergic rhinitis.
Histamine Release
During an allergic reaction, your immune system releases histamine, which triggers most of the symptoms you experience. Stress increases the sensitivity of mast cells, which store histamine, making them more likely to release histamine in response to allergens. This heightened sensitivity intensifies allergic reactions.
Inflammatory Response
Stress also prompts your body to produce pro-inflammatory cytokines, molecules that drive inflammation. Although it is a natural part of the immune response, chronic inflammation can aggravate allergies. Excessive cytokines due to prolonged stress can intensify and prolong symptoms like nasal congestion, sneezing, and itching.
Gut-Brain Axis
Studies are uncovering the gut-brain axis, and stress can throw off the balance of gut microbiota, which are essential for keeping the immune system in check. An imbalance in gut bacteria increases inflammation and a heightened allergic response.
What Allergy Symptoms Can Stress Exacerbate?
Here are some common stress-induced allergy symptoms:
- Sneezing
- Nasal congestion
- Runny nose
- Itchy or watery eyes
- Coughing
- Shortness of breath
- Itchy skin
- Hives (urticaria)
- Eczema flare-ups
- Redness and swelling
How to Manage Stress-Related Allergies
Effectively managing stress and allergies requires a comprehensive approach that addresses the mind-body connection. Here are some strategies to help you manage both:
Ways to Reduce Stress
Incorporating stress-reduction techniques into your daily routine helps ease the impact of stress on your allergies.
1. Observe Mindfulness and Meditation
Meditation and mindfulness are powerful stress-reduction tools. Mindfulness involves staying in the present without judgment, which helps you become more attuned to your thoughts and feelings. Meanwhile, meditation involves practices that focus the mind and calm the body. Regularly practicing both helps lower cortisol levels and improve emotional regulation.
You can incorporate guided meditation, mindful breathing, and body scan meditation into your daily routine. Start with a few minutes each day and gradually increase the duration as you become more comfortable.
2. Exercise Regularly
Exercise is a fantastic way to combat stress and enhance mental and physical health. When you work out, your brain releases endorphins, which act as natural painkillers and mood lifters. Additionally, regular exercise can improve sleep, boost self-esteem, and provide a positive distraction from everyday concerns.
Aim to spend at least 30 minutes doing moderate exercise most days of the week. You can go jogging, swimming, cycling, yoga, brisk walking, or any physical activity you enjoy.
3. Undergo Therapy
Sometimes, managing stress requires professional intervention. Therapy creates a supportive setting where you can explore the sources of your stress and learn how to cope more effectively.
Cognitive-behavioral therapy (CBT) is particularly effective for stress management as it helps reframe negative thought patterns and promotes healthier responses to stressors.
Other methods offer significant benefits, such as mindfulness-based stress reduction (MBSR), acceptance and commitment therapy (ACT), and counseling. If stress is overwhelming or persistent, don’t hesitate to get support from a mental health professional.
4. Practice Relaxation Techniques
Relaxation techniques help calm the nervous system and reduce the physical symptoms of stress. Some of the options you have are:
- Deep Breathing Exercises: Using techniques like diaphragmatic breathing, 4-7-8 breathing, and box breathing can rapidly decrease stress by fostering relaxation.
- Progressive Muscle Relaxation: This technique involves tensing and slowly relaxing each muscle group, reducing physical tension and promoting a sense of calm.
- Visualization: Guided imagery or visualization involves imagining a peaceful scene or place, which can help reduce stress and promote relaxation.
Ways to Manage Allergy
While managing stress is essential, it’s equally important to address allergies directly. Here are some effective strategies for managing allergy symptoms.
1. Avoid Triggers
Effectively managing allergies starts with identifying and avoiding your triggers. Here are some tips to help you prevent symptoms:
- To avoid or minimize allergen exposure, keep a diary to track allergy symptoms and identify potential triggers. Common environmental allergens include pollen, dust mites, pet dander, mold, and certain foods.
- Use dust-mite-proof bedding and air purifiers with high-efficiency particulate air (HEPA) filters. Regular cleaning and reducing clutter also help minimize allergens in your home.
2. Take Medication
Allergy medications can provide relief from symptoms and improve your quality of life. Some of the medicines your allergist can recommend include:
- Antihistamines: These medicines help reduce symptoms like sneezing, itching, and runny nose. They are available over-the-counter and by prescription.
- Corticosteroids: These anti-inflammatory medications can be used as nasal sprays, inhalers, or topical creams to reduce inflammation caused by allergies.
- Decongestants: This option provides short-term relief from nasal congestion, but you should use it sparingly to avoid rebound congestion.
- Leukotriene Modifiers: These medications target and block leukotrienes, the chemicals that cause inflammation during allergic reactions.
3. Consider Immunotherapy
For those with severe or ongoing allergies, immunotherapy can offer a long-term solution. This allergy treatment involves slowly exposing the body to more allergens through allergy shots. This gradual exposure helps the body build tolerance, reducing the intensity of allergic reactions.
An allergist typically administers immunotherapy, which requires a commitment of several months to years for the best results. Talk to your doctor to determine if this treatment is appropriate for you.
You may also inquire about Sublingual Immunotherapy (SLIT), an alternative allergy treatment to shots. It involves placing a small dose of the allergen under the tongue. You can do this treatment at home after the initial doses under medical supervision.
Allergy Relief You Can Count On!
Living with allergies can feel overwhelming, especially when stress is in the mix. If you’re looking for an allergy center in Texas, look no further than Brazos Valley Allergy & Asthma Clinics.
Our board-certified allergist, Dr. Paul Jantzi, and his experienced team use the latest evidence-based methods to provide you with the best possible treatment and management options for allergies and asthma.
Don’t let allergies control your life. Get expert care tailored to your specific needs. Book an appointment with our experts today to take the first step towards feeling better!