The More Run Down You Are The Weaker Your Immune System

The More Run Down You Are The Weaker Your Immune System

The body’s immune system is a complex network of special cells, proteins, and tissues that defends against and fights infection. Disturbances or a decrease in the function of the immune system can lead to diseases, immunodeficiencies, and autoimmune conditions. Many factors affect how well our immune system functions. Listed below are a few examples.

Not Enough Sleep

Not getting enough sleep can make your body more vulnerable to viruses or germs. Not enough sleep may also contribute to extended recovery time from illnesses and infections. Sleep deprivation will cause your body not to make as many infection-fighting cells and proteins called antibodies that help fight against illness.

According to WebMD, your body releases cytokines which are specialized cells that help the immune system. These specialized cells are only produced during sleep. To keep your immune system functioning well you should get 7-9 hours of sleep per night. Also, keep it on schedule buy going to bed around the same time and getting up at the same time.

Stress and Anxiety

Stress and worry are definitely not a good environment for germ fighters (Morey, et al; Current Directions in Stress and Human Immune Function). Anxious thoughts can weaken your immune response in as little as 30 minutes. Constant stress is even more detrimental and makes it harder to fight off the flu, herpes, shingles, and other viruses.

Ask your doctor about treatment options to relieve stress and anxiety. Health professionals are trained to help decrease anxiety and stress. Find calming activities to help lessen your stress and anxiety such as taking a walk, reading, or fishing.

Poor Diet

Some foods have the ability to help your body make more white blood cells you need to fend off infections. Fresh fruits, vegetables, nuts, and seeds pack a lot of vitamins and nutrients you need for a healthy body.

Plant-based foods will also fill you with fiber, which helps decrease body fat percentage, which in turn can boost your immune response. Some people find it hard to get all the daily recommended allowance of vitamins. Find a good over the counter multivitamin to supplement the vitamins your diet is lacking.

Smoking and Vaping

Nicotine from cigarettes, tobacco, and e-liquids can weaken your body’s ability to fight germs. And it’s not just from nicotine. Other chemicals in e-liquids suppress the immune response when you inhale them through vaping. Smoke damages lung tissue which increases your risk for respiratory infections. The toxins contained in smoke destroy antibodies which decreases the ability to fight off infections.

Cigarette smoke destroys antioxidants which increase the risk of cancers. One of the biggest things you can do for yourself and your immune system is to quit smoking. There are programs and specialists who can assist you with quitting. There are even over-the-counter products that can help you to quit.

Not Getting Enough Exercise

Regular exercise will help your body fight illness caused by viruses and bacteria. Exercise helps the blood circulate through the body more efficiently. This improved circulation helps get the germ-fighting substances to the areas they are needed. To help maintain your immune system you need about 30 minutes of exercise per day.

Obesity

Being obese can make you more susceptible to the flu and other infections, like pneumonia.
Diet and exercise play a major role in developing obesity. Diets high in oils can inhibit germ-fighting white blood cells. Also, high-fat diets can upset the balance of your gut bacteria that helps with immune response. Switch to low-fat dairy with no added sugar, along with lean protein such as turkey and chicken. Other healthy options are cuts of beef with the fat trimmed off. Shedding pounds can help boost your immune system and prevent disease.

References:

Stress Weakens the Immune System, derived July 7, 2020 from https://www.apa.org/research/action/immune
How Stress Affects the Immune System derived July 7, 2020 from https://www.psychologytoday.com/us/blog/how-the-mind-heals-the-body/201411/how-stress-affects-the-immune-system
Can stress affect my immune system? derived July 7, 2020 from https://www.webmd.com/cold-and-flu/qa/can-stress-affect-my-immune-system