The immune system is the body's set of defences against bacteria and viruses that can harm you. Now is when we most need strong immune systems to fight off any respiratory infections. A healthy immune system requires good habits, such as a balanced diet and regular exercise, and is weakened if you have habits that damage your health. Take a look at the list below and ask yourself the questions:
- Do you often experience episodes of colds or flu?
- Do you have any other illnesses (e.g. diabetes)?
- Do you have weight problems?
- Do you lead a stressful life?
- Do you sleep irregularly?
- Do you smoke?
- Do you drink alcohol to excess?
If you answered yes to one or more of these questions, your immune system may not be in top condition. Let's look at 6 signs of a weak immune system and what you can do to help your body's natural defences fight infection.
Stress. You may have noticed that after a major project or a strong emotional experience, you sometimes get sick. This happens because the body secretes cortisol (the stress hormone), which affects the skin's ability to keep out certain bacteria and some viruses and fungi. Continuous stress affects the development of the body's immune cells, and does not allow them to fight respiratory infections.
Frequent infections (colds or flus): Suffering from constant bouts of colds or flu throughout the year can be a sign of a weakened immune system. When you have the flu, your immune system is working at full strength, raising your body temperature and producing a fever to fight the infection.
Your throat hurts because cells in your airways produce inflammation to try to stop the virus from spreading. If you face many infections in a year, your immune system puts a lot of stress on your body because it needs to produce antibodies at an accelerated rate.
Tiredness and fatigue: If you feel tired, no matter how much sleep you get, it may be a sign that your immune system is weakened. Poor sleep quality affects the skin's regenerative capacity, which can make it harder to recover from injury or fight infection.
Weight changes: If your weight is inappropriate for your height (i.e. if you are overweight, obese or underweight), your immune system may be affected. If you are overweight, an increase in fat cells can increase immune cells that secrete certain chemicals, leading to chronic inflammation that can affect the body's ability to absorb essential nutrients.
If you are underweight with nutritional deficiency, your immune system is almost certainly weakened, your bones may be more fragile, and you may feel tired all the time. Neither extreme is good for the proper functioning of your immune system.
Injuries take longer to heal: If you've noticed that some small injuries take quite a long time to heal, it may be because your immune system is weakened. The reason for this delay in the time it takes for an injury to heal may be chronic inflammation, or even age, as our immune system begins to weaken as we get older.
Stomach problems: If the good and bad bacteria in the stomach become imbalanced, this can cause the immune system to go into overdrive. This in turn can lead to diarrhoea, constipation and gas. This is usually due to a lack of "good" bacteria in the digestive system.
What can you do to strengthen your immune system?
If you have noticed or exhibited some of the characteristics of a weakened immune system listed above, it's not all bad. If you want to know how to strengthen your immune system, here are some simple steps you can take to do so. Start healthy habits as soon as possible by following a few simple rules below:
- To avoid respiratory infections, wash your hands regularly with soap and water or alcohol gel. Avoid touching your eyes, nose and mouth with dirty hands.
- Eat a healthy, balanced diet that includes plenty of fresh fruits and vegetables. This will give your body the vitamins and minerals it needs for optimal immune function. You can also take vitamins to help supplement the levels of micronutrients your body needs on a daily basis.
- Get regular physical activity to reduce stress and improve circulation. These factors are very important for healthy immune function.
- Get a good night's sleep. Get 8 hours of sleep every night and you'll see your immune system recover faster.
- Reduce stress. If you find that regular physical activity and a healthy sleep routine are not enough to reduce your stress levels, you can try relaxation methods such as meditation and yoga.
