How does our immune system get weakened?
Aging is a challenge to immune defences, leading to a higher susceptibility to infections in older individuals. This is partly why doctors recommend that people over 55 get vaccinated against flu, covid, pneumococcal infections and some others. Some people have autoimmune diseases or other chronic conditions that weaken their immune defences.
All these factors make the tips below even more important – and likely to yield results you can feel.
Get Enough Sleep to Boost Immune Defences
Sleep is vital for immune health. Chronic sleep deprivation can affect the production of immune cells and antibodies, reducing the body’s ability to fight infections. It’s usually advised that adults get 8 hours of sleep every night.
Avoid Chronic Stress
Clearly this is easier said than done! Prolonged stress can lead to the release of stress hormones including cortisol and adrenaline, which play a role in suppressing immune function. Stress management is essential for maintaining a healthy immune system.
If stress is coming from any parts of your life that you can change, taking major steps to eliminate it will be the most powerful way to boost your immune defences.
Stay Hydrated to boost immune defences
Dehydration weakens the immune system in three ways. Firstly, water is essential for the production and circulation of lymphocytes, which are a type of white blood cell involved in immune responses. When the body is dehydrated, the production of lymphocytes decreases, weakening our immune response against invading pathogens.
Secondly, dehydration can impair the function of antibodies. Drinking enough is crucial for the proper structure and function of antibodies.
Finally, dehydration weakens the mucous membranes up your nose, in your lungs and throughout your digestive system. These are physical barriers against germs. When these membranes become dry due to dehydration, they are less effective, making it easier for infections to take hold.
Exercise Regularly
Regular physical activity is associated with a healthy immune system. Sedentary behaviour may contribute to weakened immunity. Even just a brief walk each day can make a difference, but a regular exercise routine will have more benefit in boosting your immune defences.
Reduce Alcohol Consumption
Alcohol is a systematic immune system wrecker. It can directly suppress the function of immune cells, including white blood cells such as neutrophils, macrophages, and lymphocytes. These cells play crucial roles in identifying and eliminating pathogens from the body.
Alcohol consumption can disrupt the balance of beneficial bacteria in the gut, leading to dysbiosis. The gut microbiota plays a vital role in regulating immune function, and alterations in its composition can weaken immune defenses. Additionally, dysbiosis can increase intestinal permeability, allowing harmful substances to leak into the bloodstream and trigger inflammatory responses that further compromise immune function.
As if this weren’t enough, alcohol weakens the gut so that germs can more easily enter our blood stream, and it ramps up oxidative stress which causes damage to all the cells in our bodies.
Give Up Smoking
Smoking damages the respiratory system and weakens the immune defences in the lungs, increasing the risk of respiratory infections.
How’s Your Environment?
Environmental exposure to pollutants, toxins, and environmental stressors can impact immune health. Living in polluted air has been shown to increase the likelihood of obesity, inflammation and many other health problems. Seeking out a clean environment can make a difference.
Better Nutrition boosts immune Defences
Inadequate intake of essential nutrients like vitamins and minerals can compromise immune function. A balanced diet is crucial for a robust immune system. Many people opt for nutritional supplements as well, for an extra boost.
The main nutrients your immune systems needs include Vitamin A, Zinc, Iron and Vitamin D. Also important are Vitamins E and C, the amino acid N-Acetyl Cysteine and the mineral Selenium.
