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Key points
- The mind and body are closely connected. Illness in the body impacts the mind, while poor mental health makes one vulnerable to illness.
- Stress and loneliness, both common in today’s world, have short and long-term health effects.
- Taking care of the mind through meditation and other practices can be an effective strategy for promoting a balanced immune response.
By Dr. Melissa Rosenkranz
With the Delta variant of Covid-19, on top of typical common cold and influenza viruses circulating in most communities this fall, many are wondering, “How can I best protect my family’s health during the return to school and work?” Others may be concerned about whether their immune system has been able to mount a robust antibody response to their vaccine or if they will be someone who experiences a breakthrough infection.
Pharmaceutical interventions are typically the go-to response in modern medicine. But often, we forget that the mind can be an important ally in keeping our body working well. There is a wide body of research that suggests that the mind has an important influence on inflammation. While inflammation is a normal part of the immune response that is essential in protecting us, it can cause problems when it occurs in an inappropriate context or for a prolonged period of time. Mental states like stress, depression, or loneliness can provoke an inflammatory response in the body, as well as reduce the body’s ability to mount a response to vaccines, fight off viruses and stave off chronic disease.
It’s not all bad news, though. We can use this mind-body connection to our benefit—harnessing the power of the mind as a way to support recovery from illness and prevent disease.
The Mind-Body Connection
Most people think of the “mind-body connection” as a one-way street: mind to body. This is true, but it also can go in the other direction. Being sick, or having chronically low levels of inflammation in your body can cause you to feel unmotivated or depressed because of the effect that immune activation has on your brain. It can also lower the threshold for what feels stressful to you.
The Impacts of Stress and Loneliness
Stress is something that most people in modern society deal with on a regular basis. We are all trying to balance competing responsibilities and many of us are struggling with new pandemic-related stressors. Stress is not only a problem for our psychological well-being, it has also been shown to increase inflammation in the body and lead to worse health outcomes. In the short term, high levels of stress can make you more susceptible to catching a virus or cause flare-ups of chronic health conditions. If stress levels are high over a long period of time, the cumulative effect of the resulting inflammation can contribute to many chronic health conditions, including heart disease, cancer, asthma, chronic pain disorders, and others.
As social animals, loneliness can have an enormous impact on our health. Having close relationships with others signals to our brains that we have protection and support, that the necessary activities of life won’t be as difficult, and if we need help, someone will be there to provide it. Loneliness and perceived social isolation, on the other hand, confer a sense of hardship and are associated with an increased risk for early mortality. Loneliness has also been linked to cardiovascular disease and other chronic diseases. Therefore, fostering and maintaining positive social connections can improve one’s ability to stay both mentally and physically healthier in the long term.
What About Vaccines?
You may be surprised to know that psychological, social, and behavioral factors like stress and isolation can impact vaccine efficacy, which may have implications for those receiving the Covid-19 vaccine. However, there are things that you can do to support your body in its generation of an antibody response and in responding if you have an exposure. Research has suggested that behavioral interventions and social support can improve a person’s ability to mount a response to a vaccine.
Buffering the effects of stress and inflammation on the body in support of vaccine efficacy and long-term well-being
People spend a lot of time and money trying to improve their physical health, but often neglect their mental state and the things that support a healthy state of mind. There are ways to leverage the relationship between the mind and body to keep us well that everyone has access to.
Maintaining strong and healthy social connections is an important tool in optimizing the mind-body connection and in keeping ourselves well. Having social support is an essential resource for effectively coping with stress, and has both short-term and long-term protective effects. In one study, feeling more socially supported and being the recipient of more frequent hugs made participants who experienced interpersonal conflict less likely to catch a cold after exposure to the virus.
There are also specific practices that target the mind that can promote health. Meditation is one of the behavioral interventions we study at the Center for Healthy Minds that has been shown to have significant benefits. Meditation has been shown to have an impact on inflammation and immunity and lower perceived levels of stress. If you’re looking to start a practice, you can try the Healthy Minds Program app which includes some of the same practices we use in our studies, and is freely available.
While meditation can be very effective, it’s only one strategy. There are many other activities that can help both the mind and body that are protective against inflammation, such as exercise, spending time in nature, doing activities that bring meaning or purpose in your life, or making sure that you get enough restful sleep. Ultimately, one of the best ways to take care of your mind is to choose the well-being strategy that works for you—one that you’ll actually do, and then build a regular practice to help you best care for your emotional and physical health.
Are you interested in learning more about how to protect your health and well-being? Check out a replay of a recent Healthy Minds LIVE event where I joined a panel of researchers to discuss the latest neuroscience and discoveries from decades of research, and how to promote greater health and well-being as we age. Access the replay here.
