Digestive problems, chronic fatigue, recurring infections, wounds that heal slowly… If any of these sound familiar, your immune system is probably not working at its best. There can be many complex medical reasons why the body’s defence mechanisms are not working properly, but changing things for the better is not that difficult. You can make a big difference just by altering some of your habits. As we live in times when our bodies need the best possible protection, it’s crucial to know the causes of a weak immune system – only then can we tackle them successfully. Are you ready to improve your lifestyle? Let’s get started.
Why is my immune system weakened?
If you’ve read the article on how to strengthen your immune system, you already know how your body deals with various external threats. For those who want a summary, the immune system is made up of different organs and tissues whose job is to detect and neutralise substances that can harm the body. One of its key elements are white blood cells, that constantly circulate in the bloodstream, searching for intruders in order to protect us from their harmful effects.
Typically, white blood cells have no problem protecting the body. However, some diseases can impair their effectiveness. These include chronic conditions such as diabetes and cancer, autoimmune diseases such as rheumatoid arthritis, and infectious diseases such as HIV.
While some people are born with a weak immune system (due to genetic conditions), others develop immunodeficiency due to illnesses or even medicines they are taking. These include medicines for chemotherapy and corticosteroids prescribed to patients with inflammation.
As we’ve already explained in another article, improving, or boosting your immune system is a potentially misleading concept. If our immune system was overly active, this would actually result in inflammation or autoimmune disease, meaning that the body would attack its own healthy cells.
Scientists also agree that there is no evidence that the immune system can actually be improved. Nevertheless, we can provide our natural defences with the best possible support to do their job. The functioning of the tissues and organs that defend us against infection can be affected by our unhealthy habits, but with the right actions, we can ensure that they are fully prepared for external threats.
There are many possible causes of weak immunity, but before we get into them, let’s go over what this actually looks like, and what the warning signs are.
What are the signs your immune system is weakened?
Some of the signs are quite obvious – think of a cold. While it’s perfectly normal for healthy adults to catch a cold a couple of times a year, persistent colds are the first sign that something is wrong with your immune system. Especially the ones that drag on and on… You know the saying: a cold takes three days to arrive, stays for three days, and then takes three days to leave. So, if your runny nose and coughing persist well after the initial symptoms, take that as a sign.
However, colds are far from the only thing to look out for:
- In addition to coughing, a runny nose, and fever, people with a weak immune system may also have digestive problems. They often suffer from constipation or diarrhoea. This is no coincidence – about 80% of the body’s immune cells are located in the gut, which is a key interface between the inside of the body and the outside world. Immune cells are constantly on the alert in order to detect and respond to potential threats. They are also in constant communication with beneficial gut bacteria that influence the functioning of the immune system. The balance of gut bacteria is key to maintaining an optimally functioning immune system, protecting us against viruses and reducing the risk of chronic and autoimmune diseases.
- Slow healing of wounds is a third important sign of a weak immune system. If your skin has trouble repairing itself after a cut or scratch, the problem’s most likely due to the weakened ability of your immune system to stimulate the regeneration of tissue. The body normally provides nutrient-rich blood (and immune cells, as these stimulate the formation of tissue) to the injured area, which promotes the growth of new skin and allows the wounds to heal as they normally would. However, if your immune system is weakened, then your skin will not recover as quickly as in healthy people.
- You should also think about why you have a weak immune system if you get several infections a year, such as pneumonia, or you always feel tired even though you get enough sleep.
- You should also be alert if you feel that your body temperature has been slightly elevated for a longer time. This may be a sign that your body is constantly fighting off an attack.
A few other symptoms of a weak immune system include:
- chronic infections,
- swollen lymph nodes,
- loss of hair,
- skin problems (herpes, pimples, acne, etc.),
- dry eyes, and
- painful or swollen joints.
But what should you do if you notice one or more of these signs? First of all, you should find out what’s causing your problems. The causes of a weak immune system are often quite simple, and can be easily addressed by adopting a healthier lifestyle. Let’s take a look at the most common reasons for weak immunity.
The physiological causes of a weak immune system
An unhealthy or unbalanced diet
Tell us what you eat and we’ll tell you how well (or badly) you look after your body’s defence mechanisms. Eating the odd burger or a few slices of pizza won’t make you suddenly more likely to get ill. But a diet high in saturated fat, sugar, and salt is considered one of the main contributors to a weak immune system.
Eating too much processed foods and carbohydrates will not only damage your immune system, but make you gain weight, which is also linked to lower resistance against various infections. Being overweight weakens the immune system by affecting the balance between different immune cells, which leads to a reduced ability to fight infections.
On the other hand, a balanced diet that includes plenty of fruit, vegetables, and nuts is well recognised for supporting the immune system. What’s more, fresh fruit, a handful of nuts, and even vegetables are great alternatives to the usual processed snacks. Being rich in antioxidants and vitamins A, B, C and E, they’re essential for maintaining a strong defence system for your body.
Excessive drinking and smoking
You already know that smoking is bad for the lungs. So this article will focus on another important reason why it’s harmful: a weak immune system. Tobacco smoke not only irritates the airways, but also weakens the function of respiratory immune cells. As a result, smokers are more susceptible to respiratory infections, especially dangerous in autumn or winter, when the body’s natural defences are already under strain.
Similarly, too many people are still unaware that drinking excessive amounts of alcohol also impairs the body’s ability to fight pathogens. This is due to acetaldehyde, the main metabolite of alcohol, which is thought to reduce the lungs’ natural protection against bacteria and viruses. Alcohol also interferes with the body’s ability to fight and destroy harmful intruders. If you ever suffer from weakened immunity, then perhaps it’s time to rethink your drinking habits, especially during the festive season with its celebrations and parties.
Insufficient physical activity
A lack of physical activity can also lead to a weak immune system. A sedentary job combined with a largely inactive lifestyle and staring at screens has been proven to increase the likelihood of a weak immune system. The latest research shows that inactivity is a shortcut to inflammation and chronic diseases, regardless of age, gender or lifestyle habits.
Aerobic exercise stimulates the circulation of immune cells, which are then more likely to intercept intruders before they cause real damage. Exercise also releases the so-called happiness hormones, helping us cope with everyday stress. This is important because stress is another cause of a weak immune system, which makes physical activity all the more beneficial for both the body and mind.
So do your immune system and your whole body a favour, and try to be active for at least 30 minutes a day. A small investment of time can make a big difference.
Excessive physical activity
That said, it’s also possible to overdo exercise, which can do your body and immune system more harm than good. This is especially true for those who have only recently switched from inactivity to more intensive regular exercise.
It should be stressed that the body needs rest and recovery after any strenuous exercise. Exercising too hard with too little recovery can lead to overtraining syndrome, which is often accompanied by a weak immune system.
Do you find that your natural defences are weakened, even if you exercise in moderation? Then maybe you’re simply not getting enough sleep. Sufficient sleep helps regulate key processes that affect the immune system, such as cell communication, and strengthens the immune memory. If you don’t rest and recover, you’re more likely to get sick, even if you exercise.
Lack of hygiene
Do you wash your hands regularly? Excellent! Poor hygiene is one of the main drivers of the rapid transmission of viruses, as we all learned in the recent pandemic. The issue of handwashing is multifaceted.
The immune system is always working, even when you’re healthy. But if you don’t ensure good hand hygiene, your immune system will be exposed to intruders more often than it could be, and you’ll put a greater burden on it.
Clean hands are not only a basic preventive measure, but also a way to allow the body to maintain a protective reserve for when it really needs it.
Psychological factors responsible for a weak immune system
Excessive exposure to stress
Are you constantly stressed because of work? Do you worry about your relationships with others? Is someone close to you making you upset? These can all be causes of a weak immune system.
If you’re under stress nearly every day, your immune system is in effect weakened because your body cannot produce enough white blood cells to fight infection. But that’s not all. When you’re overly stressed, you’re more likely to give up the good habits that help your immune system work smoothly. You’ll start eating unhealthy meals and sleeping too little. So be careful, and learn to relax before it’s too late.
Consider meditating, going for a short walk, or using breathing techniques. We know that stress is inevitable, and that there’s no switch to just turn it off. But it’s important to try to reduce it as much as possible.
Emotional problems and trauma
Recent studies show that traumatic events can have very similar effects on the immune system as too much stress. Research shows that the sudden breakdown of a relationship or the death of a loved one can weaken the immune response, increasing the risk of frequent or more serious viral infections such as flu.
As with stress, mourning is associated with increased production of cortisol. This hormone prevents the immune system from reacting too quickly, for example when we’re in a fight-or-flight situation. However, long-term elevated levels of cortisol can affect the immune system by reducing its effectiveness.
Loneliness
Do you spend most of your free time alone, and aren’t too happy about it? One consequence of loneliness may be poorer health. Experts warn that the anxiety associated with loneliness leads to increased stress, which in turn leads to a weak immune system. On the other hand, even a short hug can have an incredibly positive impact on your well-being, and thus on your susceptibility to illness.
Lack of entertainment and relaxation
How often do you laugh? Can you take a joke at your own expense? Are you excited about upcoming events? All this can have a very positive effect on stress hormone levels, and thus on the immune system.
Don’t believe that being too serious can actually harm the immune system? Take it from us that laughing, joking, and just having fun in general will give your white blood cells a real boost. Scientists say that even the anticipation of something funny or exciting can reduce stress levels, thus preventing the immune system from weakening.
How can you support your immune system?
A healthy lifestyle is essential for keeping the immune system working effectively. To find out exactly what this means, read one of our articles with tips on how to strengthen your immune system.
You can also find a lot of useful information and tips in our article on the gut and the immune system.
Healthy digestion is also the key to a strong defence mechanism. So read on to find out how to beat constipation and how Donat can help you fight slow digestion. This mineral water with a clinically proven effect is a natural laxative that speeds up digestion and relaxes the intestinal muscles, thanks to its high mineral content. It ensures that waste substances are regularly removed from the body, and that you feel good.
Frequently Asked Questions
1. Which habits have a negative impact on our immune system?
Bad diet rich in saturated fats, sugar, and salt, smoking and drinking alcohol, too much or not enough physical exercise, bad hygiene (especially not washing your hands well), stress and lack of having fun and relaxation have a negative impact on our immune system.
2. How do we know that our immune system is weakened?
If we are getting tired and sick more often (coughing, runny nose, high temperature,…), we suffer from indigestion or our wounds are taking a long time to heal, there is a big chance that our immune system is not working properly.
3. What are the causes of a weakened immune system?
Unhealthy lifestyle, stress and emotional trauma make our immune system work less effectively, but they are more rarely connected to the diseases that impede our immune function (autoimmune diseases, such as rheumatoid arthritis, lupus, diabetes, psoriasis…).
4. Does physical exercise affect the immune system?
Regular physical activity accelerates the circulation of antibodies that recognize and eliminate harmful substances in the body because physical exercise also releases the happy hormone and, at the same time, reduces stress. Therefore, it undoubtedly helps in our body’s immune defense. However, be careful: if you overdo it with physical exercise, you can weaken your immune system. Always give your body enough time to recover after more strenuous sport activities.
5. Can Donat help in strengthening the immune system?
Donat natural mineral water does not have a direct effect on the body’s immune resistance. However, it has been clinically proven that regular consummation of Donat accelerates digestion and thereby takes care of the health of our gut. Since 80 % of immune cells are in the digestive tract, healthy intestines are also of key importance for the immune system, so drinking Donat is undoubtedly useful as a support of our immune system.
Would you like to help your digestion and immune system?
Sources:
- Morales, Fátima et al. “Effects of Malnutrition on the Immune System and Infection and the Role of Nutritional Strategies Regarding Improvements in Children’s Health Status: A Literature Review.” Nutrients vol. 16,1 1.
- Seiler, Annina, Christopher P. Fagundes, and Lisa M. Christian. “The Impact of Everyday Stressors on the Immune System and Health.” Stress Challenges and Immunity in Space: From Mechanisms to Monitoring and Preventive Strategies, edited by Alexander Choukèr, Springer International Publishing (2020): 71-92.
- García-Montero, Cielo et al. “Nutritional Components in Western Diet Versus Mediterranean Diet at the Gut Microbiota-Immune System Interplay. Implications for Health and Disease.” Nutrients vol. 13,2 699.
- Daëron, Marc. “The immune system as a system of relations.” Frontiers in immunology vol. 13 984678.
- “What Happens When Your Immune System Is Weakened?” Penn Medicine, 2020, https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/march/weakened-immune-system. Accessed 20 Nov. 2024.
- “What Happens When Your Immune System Is Weakened?” Penn Medicine, 2020, https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/march/weakened-immune-system. Accessed 20 Nov. 2024.
- “Weakened Immune System.” University of Rochester Medical Center, https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=123&ContentTypeID=134. Accessed 20 Nov. 2024.
- InformedHealth.org. “In Brief: How Does the Immune System Work?” Institute for Quality and Efficiency in Health Care (IQWiG), 6 June 2023, https://www.ncbi.nlm.nih.gov/books/NBK279364/. Accessed 20 Nov. 2024.
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