By: Adebowale Bello, Freelance Health Writer. With medical review and editorial support by the Datelinehealth Africa Team
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Grieing and sad looking African woman with teary eyes.
Losing someone in death is traumatic and you go through a range of emotions as you try to cope with the loss. Although grief is usually associated with the loss of a person, different things can cause grief such as the loss of a pet, the loss of a job or a relationship.
The way you experience grief is unique to you and that's due to several factors such as if you had a close relationship with the deceased, the nature of the death, age of the deceased and the amount of deaths that have occurred around you within that time period.
You might experience emotions such as shock, fear and resentment. However it is possible to experience bodily reactions due to grief. Some of these bodily reactions include loss of appetite, pain and aches, insomnia and panic attacks.
You might wonder, why do I physically experience pain while grieving?
George Slavich, director of the Laboratory for Stress Assessment and Research at the Semel Institute for Neuroscience and Human Behavior at UCLA explains by saying “Losing someone close to us terminates the social bond we share and the social and physical protection they provided, which historically could put the body at an increased risk of physical danger.”
The death of someone who has always been there for you triggers the release of the stress hormone cortisol which leads to physical symptoms like fatigue and headache. Your body becomes more vulnerable to infections due to reduction in immunity and you might need to undergo treatment.
Also, the increased stress can worsen existing medical conditions like hypertension and lead to the development of new ailments like diabetes and heart disease.
Your sleep habits may be disrupted while in some cases, you could become depressed to the point of neglecting proper care of your body.
Grief therefore exerts a physical toll on the human body but all is not lost.
There are five ways which Dr Slavich highlights through which we can give our immune system a boost during periods of grief and they include diet, sleep, exercise, thinking styles and social relationships.
Your diet should be carefully selected to reduce inflammation because this anti-inflammatory diet would greatly reduce your risk of illness. Some foods which you can add to your diet include nuts, leafy vegetables, oranges, tomatoes and sardines. These foods have been shown to contain compounds which protect your body against inflammation and can greatly improve your health.
Sleep is vital in recharging your immune system. During sleep, the immune system becomes more active, working to identify and eliminate pathogens through the production of cytokines and immune cells, such as T cells, B cells, and natural killer cells.
Furthermore, sleep optimizes immune surveillance and wound healing processes, improving the body's ability to repair damaged tissues.
When you sleep soundly, your immune system gets stronger against infections and your health will improve.
Exercise supports the movement of immune cells throughout the body, aids in the removal of toxins and pathogens and regulates the body's inflammatory response.
It also acts as a natural stress reliever, reducing cortisol levels and promoting the release of endorphins, which contribute to a positive mood and overall well-being
The way you think can influence your immune system function. Positive thinking, optimism and a resilient mindset have been associated with enhanced immune response while negative thoughts, stress and pessimism can weaken immune function.
If you're optimistic and resilient, you'll be better equipped to cope with events that stress you which would in turn lower the production of cortisol, the stress hormone.
The wholesome and positive friendship that you share with other people can improve your well-being. This can be observed when you spend quality time with friends and family, engaging in meaningful conversations and receiving and giving emotional support.
This social support and connection can help you live a healthy lifestyle, engage in physical activity, eat better food and sleep soundly, all together contributing to a stronger immune system.
The strategies for fixing the physical impact of grief on your body however valuable, might look or feel overwhelming. But keep it in mind that you don't always have to practice them all at the same time.
Begin with the one you're most comfortable with and implement accordingly. You can also seek professional support to help you cope with grief and loss.
Related: Coping with grief and Loss: Tip for Africans
Published: March 8, 2024
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