The immune system is considered one of the most critical body defense mechanisms. It assists in keeping a body infection, disease, or other pathogen at bay. Still, there are a few elements that might hamper its working and thus render a body prone to diseases. Knowledge of these factors will help ensure the best possible health. In this article, we discuss in greater detail the major contributors that may compromise the immune system and how to minimize their effects.
1. Chronic Stress
This happens because in a body, perpetual stress can induce the release of what scientists call cortisol – this suppresses immune cells or lymphocytes; thereby, they would reduce considerably with effectiveness to really fight off those infections that may enter the body because of the decreased immunity. Of course, several diseases were captured quickly, like that common cold or flu, chronic diseases, as well.
Acute stress can temporarily strengthen immunity and promote protection during infection; in contrast, chronic stress dysregulates or inhibits immune system functions.
How to Mitigate: Stress management techniques, including mindfulness, meditation, yoga, and regular exercise, will help reduce the cortisol level in the blood and enhance the immune response.
2. Poor Nutrition
A proper diet would offer all nutrients needed to fuel the immune system. For instance, vitamins and minerals deficiency such as vitamin C, D, zinc, and selenium impairs production and functions of the immune cells. Overindulgence in processed foods, sugars, and unhealthy fats seems to prompt inflammation and then stimulate weakening of its responses.
Prevention: Maintain an adequate diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats. Citrus fruits, leafy greens, nuts, and fatty fish also provide some immune-boosting ability.
3. Poor Sleep
This part of good health cannot be overstated: the role of sleep for the immune system. During sleep, the body repairs its tissues, including the production of cytokines: proteins that help fight infections and inflammation. It reduces the amount produced, and because of this, the immune response is impaired.
Getting enough sleep is important for several reasons. One is the impact a full night’s rest can have on fighting off illnesses and strengthening your immune system.
How to Reduce: Get 7-9 hours of good quality sleep nightly. Quality sleep can be achieved with the help of a sleep schedule, not consuming caffeine and screens before bed, and ensuring the sleeping environment is as relaxing as possible.
4. Physical Inactivity
Sedentary lifestyle has weakened the immune system because it contributes to obesity and inflammation and poor circulation. A healthy case enhances its immune function because the constant physical activity inspires healthy circulation, which enables the transportation of immune cells around to do their job properly.
Prevention- Keep at least 150 minutes of moderate intensity physical activity and/or 75 minutes of vigorous intensity physical activity a week. These would include activities like walking, cycling, swimming, or yoga for good immunity.
5. Tobacco Use and Excessive Alcohol Consumption
Smoking infuses toxic substances into the body that may interfere with the respiratory system but do not affect the immune cells. Over-alcohol consumption impairs the production of body immune cells and antibodies. Thus, a person becomes a minor victim to infections.
Excess alcohol is shown to suppress a wide range of immune responses, predisposing the host to various infections, and in particular pulmonary ones.
How to Mitigate: Quitting smoking and alcohol also enhances the production of the immune system. One can stop these substances with the help of support groups or other professionals.
6. Chronic Diseases
Chronic diseases are basically those which reduce the immunity of an individual. Such diseases include diabetes, cardiovascular disease, and autoimmune diseases. For example, in diabetes, high blood sugar interferes with the capabilities of immune cells of a human body in fighting infections.
How to Overcome: Drug therapy, a change in lifestyle, and monitoring through the medical professionals can enhance the strength of the patient’s immune system with chronic diseases.
7. Ageing
Immunosenescence refers to a condition whereby the production of new immune cells is reduced, and, therefore, the human body’s ability to respond to infections becomes weaker. This affects the human body naturally weakens with aging. Older individuals readily get infected with diseases such as pneumonia, influenza, or even COVID-19.
It cannot be avoided, but healthy living with exercise, nutrition, and stress management may retard up the effects of the immunosenescence process.
8. Environmental Toxins
Air pollution, pesticides and heavy metals may neutralize the immunity within the body. The toxins cause oxidative stress that kills the immune cells and throws out the body’s natural protection.
Antioxidant supplements and food, such as vitamin C and E, could decrease the nasal inflammatory response to air pollutants. Antioxidants could also protect against particulate matter-induced toxicity. Indeed, lung lining fluid antioxidants (urate, glutathione, and ascorbate) were demonstrated to be effective in a study by Greenwell et al.
The best ways to minimize exposure include using natural cleaning products, organic intakes of produce, and avoiding heavily polluted areas as much as possible. Limiting indoor air pollution is achieved by using air purifiers in homes.
9. Dehydration
Hydration is general to health, including the function of the immune system. If dehydrated, then it impairs the flow of lymph – a fluid which transports immune cells everywhere throughout the body. In turn, the efficacy may decrease in an improperly hydrated immune system.
Mitigate: Increase liquid intake to throughout the day, minimum 8 to 10 glasses of water at least; make herbal teas as well and take water-friendly fruits like cucumber or watermelon can be hydrates.
10. Over-prescription of Antibiotics
Antibiotics work well in giving an impression to treat bacterial infections but over-depends create dysbiosis, which disrupts the essential component of immunological balance present with the gut and results in susceptibility and further more infections.
How to Mitigate: Use antibiotics only when a healthcare provider has prescribed them. Complete the entire course of antibiotic treatment. To restore gut health, use probiotics and fermented foods.
11. Mental Health Disorders
Mental health is related to immunity. The disorders of depression and anxiety enhance the level of stress hormones, which further declines the immunological activity. These people can also turn towards the behaviors opposite to their immunity, such as poor eating habits or lack of physical activity.
How to Minimize: Seek professional help when mental health problems arise and engage in self-care practices. Writing, being in nature, and socializing with loved ones boost mental health, which in turn boosts immunity.
12. Overexertion
While exercise is a positive thing, overexertion or intense physical activity works the opposite way. Intense exercise temporarily shuts down the immune system, and the body becomes susceptible to infections.
Over-training vs. the Immune System | Does your exercise routine make you sick?
How to Avoid: Calmness is the mantra. Take rest days and listen to the body if it says stop.
13. Social Isolation
Man is a social animal and isolation does not benefit his mental or physical health. There are many research studies that proved that loneliness can lead to the weakening of immunity within the body and increases its inflammation, therefore making the whole body more susceptible to diseases.
How to Reduce: Engage in social networks, such as visiting friends and family members, community groups, or activities that promote interaction.
14. Unchecked Weight Gain
There are reasons that attribute obesity with chronic inflammation and faulty immunity as increased body fat inhibits the production of immune cells and cytokines which could expose a person to more risk of infection.
How to Mitigate: Maintain a healthy lifestyle through balanced diet and regular physical activity in order to be within the healthy weight.
