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Your immune system works hard every day to help your body fight off infection and disease. That requires a complex process involving the thymus, spleen, tonsils, lymph nodes, lymph vessels and bone marrow. In addition, your skin serves as a protective barrier to keep germs from entering your body while the mucosa, a membrane that lines cavities and organs throughout the body, secretes mucous to capture pathogens for your immune system to eliminate. White blood cells constantly circulate through your bloodstream, actively searching for and destroying infectious organisms, including bacteria, viruses, parasites and fungi. Together, all these parts of your immune system serve the following protective functions:

• Keeping invasive pathogens out of your body
• Destroying pathogens that get into your body
• Helping you heal from infection and injury
• Preventing the development of precancerous and cancerous cells
• Recognizing pathogens that have made you sick in the past and creating antibodies against them
• Shutting down an immune defense reaction once the threat is gone

Signs of a Weak Immune System

When your immune system is weakened or unable to fight aggressive germs and viruses, you get ill. Some common signs of a weak immune system include:

• Frequent and/or long-lasting colds or flu. You may feel like you have a cold that won’t run its course or are always catching whatever bug is going around.
• Frequent infections in one year. Four or more ear infections, two bouts of pneumonia, chronic sinusitis, or being on more than two courses of antibiotics in a year are all red flags.
• Chronic digestive tract issues. Frequency diarrhea, bloating, or constipation are all potential indications of inadequate numbers of helpful microorganisms and gut bacteria.
• Slow healing of cuts and wounds.
• Ongoing fatigue, tiredness and low energy.
• Allergies that seem to increase in frequency and severity.
• Skin problems such as itchy skin, frequent rashes or infections.
• Low-grade fevers that persist with no clear cause
• Night sweats
• Sore, aching muscles for no reason
• Numb or tingly fingers or toes
• Problems with attention or concentration.
• Hair loss
• Inflammation anywhere on your body
• Swollen lymph nodes in your neck, armpits or groin

If any of these signs apply to you, be sure to talk to your doctor.

Strategies for Boosting Your Immune System

Boosting your immune system involves a combination of healthy habits and smart lifestyle decisions. Here are some things you can do to maximize the health of your immune system:

Practice healthy habits:

• Eat a balanced diet low in animal fats and focused on fruits, vegetables, whole grains, lean proteins and healthy fats. Choose foods that are rich in vitamins C and D, zinc and antioxidants, all of which support immune function.
• Drink plenty of water to stay hydrated.
• Exercise regularly to promote healthy circulation and increase body temperature, which can help keep bacteria from flourishing.
• Get at least seven (eight is better) hours of quality sleep per night. Lack of sleep can reduce the infection-fighting antibodies you need to ward off illness. In fact, studies show that not getting enough sleep can make you up to three times more susceptible to developing a cold.
• Maintain a healthy weight since obesity can depress immune response. Researchers have linked poor immune function to a body mass index () greater than 30.
• Reduce stress, which decreases the number of white blood cells, or lymphocytes in your system, making you more vulnerable to infection. If you are under a lot of stress, actively relax through practices such as yoga, meditation, or deep breathing.

Limit or completely avoid:

• Alcohol, which can weaken your body’s defenses.
• Smoking and all tobacco products. In addition to contributing to a host of other health problems, tobacco products can also impair immune function and raise your risk of certain immune conditions, such as rheumatoid arthritis.
• Processed food and sugar. A diet high in sugar can increase inflammation and impair your immune system response.

An overall healthy lifestyle is clearly the key to a strong and efficient immune system, so committing to good habits now can help keep you well in the long run. If you are experiencing signs of a compromised immune system, talk to your doctor now about the steps you should take for your specific health needs.

This article appeared in the November 2024 edition of the HealthPerks newsletter.