4 signs you may have a weak immune system—and what to do about it, according to an immunologist
Prioritizing your immune system has never been more important, especially with a highly contagious disease Sub-variable Omicron, BA.2that is helping to fuel another surge of Covid cases around the world.
As an immunologist and functional medicine physician, patients often ask me how they can measure their immune system health. I told them that our immune system is a moving target and that no real specific organ can be completely isolated. You can’t scan it with X-rays, biopsies, or identify it exactly strength or weakness with a single test.
However, there are four main warning signs that can indicate whether you have a compromised immune system and should put more effort into strengthening it:
Signs you have a weak immune system
1. You get sick often and it takes longer than usual to recover.
Don’t worry if you sneeze and sneeze for two or three colds a year. Most people will be back to normal in about a week.
But if you have frequent colds with symptoms that last for weeks, or even frequent food poisonings, it could be because your innate immune system is slow to respond.
Your innate immune system involves barriers that prevent harmful substances from entering your body. Think of it as the first line of defense against all invaders and wounded. Its components include:
- cough reflex, help us get rid of things that can irritate or infect us.
- mucus production, traps bacteria and small particles and helps flush them out of the body.
- stomach acid, help destroy bacteria that enter through our food and water.
2. You are always in a state of stress.
Certain types of stress can benefit our immune health and overall well-being.
For example, a short-term acute stressor – like a traffic jam – is designed to give your body an immediate boost of defense mechanisms. Therefore, acute stress actually boosts your immune system in the short term.
On the other hand, chronic stress can be bad news, causing immunoregulatory and immunosuppressive disorders, leading to increased infections and poor recovery from illness.
Studies have also shown that frequent episodes of stress seem to exacerbate autoimmune diseases like rheumatoid arthritis and colitis and can cause flare-ups of allergic reactions such as eczema and asthma.
3. You often had cold sores, or had shingles when you were young.
The viruses that cause herpes and roofing sheet They all belong to the herpes virus family. Once you are infected with the herpes virus, the virus goes into a dormant state in your body.
However, when you are stressed or your cellular immunity weakens, the virus can replicate and reactivate.
Seeing a regular return to activities could be a sign that your immune system needs a boost.
4. You take drugs that weaken your immune response.
Unfortunately, many of the important drugs used in cancer chemotherapy – to prevent organ rejection and treat autoimmune diseases – can suppress immunity.
Corticosteroids, a common medication used for allergies, asthma, and other inflammatory diseases can also suppress immunity.
Even a history of frequent antibiotic use has show damage the diversity of the gut microbiome, which can directly impair immune responses.
How to strengthen your immune system
The good news is that no matter what your immune resiliency status is, you can take daily interventions to make it stronger.
Here are some effective ways to do that:
1. Feed your immune system.
The cells of our immune system require a variety of antioxidant-rich foods – mainly fresh fruits and vegetables, especially those rich in antioxidants. vitamin C and beta-carotene.
Focus on daily servings of dark leafy greens like kale, darkly pigmented berries like raspberries, and gut-friendly, fiber-rich cruciferous veggies like cabbage and cotton. broccoli and arugula.
The minerals zinc and selenium are also Powerful immune-supporting nutrients and is found in nuts, seeds, shellfish and some meats.
Finally, let’s add some super food such as shiitake and maitake mushrooms, green tea and spices like turmeric, rosemary and cloves.
2. Get some sun.
In addition to improving your mood, just 10 to 15 minutes a day Full-spectrum light can provide adequate vitamin D, an important immune-supporting vitamin.
Some data indicates that low vitamin D is a risk factor for poor immune status, including autoimmune disease and Covid. So, if you have weak immunity, you should get your levels checked and supplement your sun exposure with vitamin D pills.
3. Focus on sleep.
The quality and quantity of sleep has a big impact on immune recovery.
Chronic sleep deprivation is related with higher levels of inflammation and more frequent infections. This is because while our body is resting, the cells of the immune system are also able to focus all their efforts and energies on a powerful attack against viruses and bacteria.
In addition, sleep enhances the formation of mnemonic antibodies against bacteria and viruses, to help build a stronger immune system for the future.
4. Stop smoking.
This is not without controversy, but even the chemicals in secondhand smoke and even the smoke of other people are carcinogens. The damage these products do in our tissues leaves us inflamed and in a state of repair.
Cigarettes, marijuana and vapes All are detrimental to the respiratory tract, which is the first barrier to entry of viruses and bacteria in the air.
5. Limit alcohol use.
Wine has negative influence on most of our innate and adaptive immune cells.
Chronic alcohol consumption and binge drinking also damage the lining of the gastrointestinal tract, as well as the protective T cells and neutrophils in the GI system. This disrupts the intestinal barrier function and allows bacteria to leak into the bloodstream, leading to inflammation.
6. Double down on stress management.
Chronic, unmanaged emotional and physical stress Advanced release of inflammatory cytokines, and people with physical and emotional stress have higher levels of inflammation.
In fact, C-reactive protein, which is a marker of inflammation, increased in patients with acute stress.
One of the most effective ways to boost your immune response is to manage your stress through meditation, breathing exercises, and other mindful activities.
Dr. Heather Moday is a board-certified allergist, immunologist, and functional medicine physician. She is also the author of “Immune Breakthrough: Your personalized plan to balance your immune system, optimize health, and build lifelong resilience. “Follow her on Instagram @theimmunityMD and Facebook.
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