For the last few years, we all have learned a little more on why we need a strong immune system. The Covid-19 pandemic taught us that we need to get healthier and take care of our immune system. It protects your body from harmful substances, germs and cell changes that could make you ill. It is made up of various organs, cells, and proteins. If your immune system is running smoothly, you don’t notice that it’s there. Why is the immune system so important? A healthy immune system can defeat invading disease-causing germs (or pathogens), such as bacteria, viruses, parasites—as well as cancer cells—while protecting healthy tissue. Below are 9 factors that can weaken your immune system.
Not Enough Sleep
We all know how important sleep is to our wellbeing. Not getting enough sleep can take a toll on your immune system. You are more likely to catch viruses or germs. When sick, it may take longer to get better. The body can’t make as many infection-fighting cells and proteins called antibodies that help defend against illness. Your body releases certain proteins that help the immune system, called cytokines, only during sleep.
Anxiety
Stress is something that can kill you. We have heard that ever since we became adults and it’s true. Just having anxious thoughts can weaken your immune response in as little as 30 minutes. Constant stress takes an even bigger toll and makes it harder to fend off the flu, herpes, shingles, and other viruses.
Low Vitamin D
You need vitamin D for strong bones and healthy blood cells. Vitamin D is a great source to help boost your immune system. Sunlight is also another great source. You can get it in eggs, fatty fish, and fortified foods like milk and cereal. You may want to include daily supplements of vitamin D to your diet.
Not Enough Fruits and Vegetables in Diet
Growing up, we were always told how we should eat our fruits and vegetables. This is correct, fruits and vegetables are great for you. These foods may help your body make more of the white blood cells you need to fight off infections. Fresh produce and nuts and seeds pack a lot of zinc, beta-carotene, vitamins A, C, and E, and other nutrients you need for a healthy body.
Bad Diet
Many of the foods we eat everyday are high in fat. High fat diets over time can upset the balance of bacteria in your gut that can help immune response. Look for low-fat dairy with no added sugar, along with lean protein like seafood, turkey, and chicken, or lean cuts of beef with any visible fat cut off. Also, being obese seems to make you more likely to get the flu and other infections, like pneumonia.
Not Enough Sunlight
Sunlight may energize special cells in your immune system called T-cells that help fight infection. But being outside brings other benefits, too. Many plants in the woods make phytoncides and other substances you breathe in that seem to bolster your immune function.
Smoking
We all know that smoking is bad for you. Whether it’s nicotine from cigarettes or chewing tobacco it weakens the immune system. This includes vaping or e-cigs.
Alcohol
Most of us love getting together to have fun for special occasions. During those times, alcohol comes into effect. Just overdoing it once slows your body’s ability to fight germs for up to 24 hours. Over time, drinking too much blunts your body’s ability repair itself. That may be part of the reason you’re more likely to get illnesses like liver disease, pneumonia, tuberculosis, and certain cancers. If you do like to drink alcohol, try to limit yourself to one or two a day.
Lack of Exercise
Regular aerobic exercise appears to help your body fight illness caused by viruses and bacteria. When you’re active, your blood flows a little better. That’s in part because it helps blood get around your body more efficiently, which means germ-fighting substances get where they need to go. Scientists continue to study exactly how exercise helps boost your immune system.
