11 Lifestyles and Habits That Weaken The Immune System

Ignoring to emphasize getting the right amount of sleep can lead to many unhealthy consequences. Sleep deprivation has been known to cause many illnesses; some effects have immediate manifestation while some can take time.

Indeed, one thing is clear; sleep deprivation can weaken the immune system over time, mainly if it is not addressed soon. In other words, consistent or chronic sleep deprivation is toxic to health.

It makes a person vulnerable to diseases and highly likely to catch harmful bacteria and viruses. Unfortunately, once illness strikes, it could take longer to bet better as the body’s immune system cannot quickly neutralize the cause of the disease.

So, get enough sleep regularly. As to the recommendation of the number of hours, experts recommend 6 to 8 hours. However, it depends on person-to-person. Some people feel great with just 4 to 5 hours of sleep nightly, while others need 8 to 10 hours.

Hence, listen to your body of what makes you feel better. Make sure you when you wake up, you feel good and refresh.

Exercise or any form of physical activity is vital to health and wellness. Regular exercise has many health benefits, including better and efficient blood circulation throughout the body.

It means, the more you exercise along with proper nutrition, the healthier the body is. Exercise also releases chemicals essential to maintain a well-functioning immune system.

A recent study says that exercise helps maintain a healthy immune system, especially in times of isolation, just like what is currently happening.

In the short term, exercise can help the immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.

Vitamin D health benefits are not only limited to stronger bones and healthy blood cells but involve many health processes in the body, including a healthy immune system.

Regular sun exposure is an excellent source of vitamin D. However, if you’re living in a region with limited sunlight, opting for bright light therapy is a good alternative.

Moreover, certain foods also contain vitamin D, such as fatty fishes, which are also rich in Omega-3 fatty acids, preferably wild ones, and eggs.

And there are good quality vitamin D supplements to take making sure to maintain a proper level of vitamin D in the body.

Some medications are notorious for their side-effects. So, make sure you ask your doctor about any potential side-effects of the medicines you’re prescribed.

Such medicines include medications for treating allergies and arthritis. The CDC listed corticosteroids as an example. These medications are known as immunosuppressant drugs.

If you’re taking any prescription drugs, make sure to ask your doctor about its side-effects, or does it suppress the immune system. And, ask what can be done in order to counter the side-effects.

After all, you’re taking medications to improve the conditions and eventually cure the illness. It just makes sense to be aware of the potential side-effects.

Of course, let’s not forget, drug abuse and addiction also weaken the body’s immune system.

Plant-based foods, preferably organic, are healthy and excellent in supporting the body to fight infections. Hence, make sure you increase your intake of fruits and vegetables.

Also, make nuts and seeds as part of your diet, as well. These foods are high in vitamins A, C, E, beta-carotene, and the mineral zinc.

Of course, when you increase your fruits and vegetable intake, your body enjoys a wide range of nutrients, including dietary fiber, which helps eliminate fat, and along with zinc and other nutrients, it supports and strengthens the immune system. 

Fats have many health benefits, but not all fats are equal. There are healthy fats that keep the body’s health optimal, while bad fats make the body unhealthy.

Olive oil and coconut oils are among the healthy fats. Fats from avocado and fatty fishes are also healthy. To learn more about healthy fats, check out the ketogenic diet.

Spending more time outdoors feels great. It is one of the best ways to get vitamin D. On the other hand, staying outdoors with nature is one of the natural and effective ways to lower stress.

Stress is not only a predictor of heart disease but also suppresses the immune system. So, allocate more time to staying outdoors. It is also your chance to do grounding, which also offers many health benefits, including a boost in immunity.

Staying outdoors near plants and trees let you breathe in phytoncides, a volatile substance in which the plants are releasing. It is one benefit of forest bathing, which is beneficial for the immune system.

8. Alcohol Consumption

Alcohol consumption is bad for health. It is terrible for sex life, and even one shot of alcohol is enough to shorten a person’s lifespan.

In one paper, researchers say that binge drinking affects the immune system. Another study also says that even a moderate amount of alcohol can influence immune response.

As this review has indicated, alcohol exposure, and particularly chronic alcohol use, has profound effects on all aspects of the body’s immune responses, including both innate and adaptive immunity. These effects can impair the body’s defenses against a wide range of pathogens, including viruses and bacteria, as well as against damaged self and can affect tissues and organs throughout the body.

SZABO G, SAHA B. ALCOHOL’S EFFECT ON HOST DEFENSE. ALCOHOL RES. 2015;37(2):159-70. PMID: 26695755; PMCID: PMC4590613.

Earlier, we’ve mentioned that stress suppresses the immune system. The American Psychological Association says that stress weakens the immune system.

One study on this meta-analysis says;

Stress-related disease emerges, predominantly, out of the fact that we so often activate a physiological system that has evolved for responding to acute physical emergencies, but we turn it on for months on end, worrying about mortgages, relationships, and promotions.

It’s common sense. We don’t even need to consult any studies on whether stress has unhealthy consequences. The way we feel when we’re stressed, does it feel good or bad? Does feeling stress often make us feel happy or sad?

Hence, make an effort to manage stress and keep it minimal that it does not affect your health. Even just having a pet is a great way to relieve stress.

Taking a vacation is another good way to unwind, as well as regular meditation and yoga practice.

On the other hand, if you’re in control of your stress and only experiences it in the short-term, it can boosts immunity. Unfortunately, there are only a few people who can do that while the majority don’t have full control over their stress and can suffer it in the long-term.

Moreover, worrying can manifest physical side-effects, including a compromised immune system.

Grief affects the immune system. Everyone undergoes grief at some point. Hence, if it feels like you don’t have control over it, seeking professional help is a good idea.

Another study says;

Research to date suggests that bereavement is associated with neuroendocrine activation (cortisol response), altered sleep (electroencephalography changes), immune imbalance (reduced T-lymphocyte proliferation), inflammatory cell mobilization (neutrophils), and prothrombotic response (platelet activation and increased vWF-ag) as well as hemodynamic changes (heart rate and blood pressure), especially in the early months following a loss.

BUCKLEY T, SUNARI D, MARSHALL A, BARTROP R, MCKINLEY S, TOFLER G. PHYSIOLOGICAL CORRELATES OF BEREAVEMENT AND THE IMPACT OF BEREAVEMENT INTERVENTIONS. DIALOGUES CLIN NEUROSCI. 2012;14(2):129-139.

Grief is unavoidable. When it comes, and it feels like you don’t have control over it, always seek medical and professional help.

One study says frequent sex makes women smarter. Of course, sex has many health benefits. But how frequently should it be done?

In one study, researchers say once a week is optimal. So, how does sex boosts immunity? 

A study on college students found that sexual activity increases IgA(Immunoglobulin A), a germ-fighting substance or antibody produced by the immune system.

However, it may not be a good idea to do it more than once a week. Couples who engaged in sex more than twice a week experienced lower IgA levels still better than no sex at all.

Final Thoughts

Although it may seem we’ve covered a lot here, these are just among the known things that can weaken the immune system. Certainly, many others are not mentioned here.

But, hopefully, this will serve as a good starting point in learning what weakens the immune system, and what can be done to boost it?

One thing is clear, for someone who ignores healthy lifestyle practices, there may be certain things that can compromise the immune system.

Aim to have healthy lifestyle practices from diet to exercise, getting enough sleep to managing stress. When it comes to nutrition, make sure you’re eating foods that can help boosts your mood because happiness is an immune system booster.

Lastly, in addition to proper nutrition and exercise, taking an immune system boosting supplements can be helpful. Even taking vitamin C supplements is a good idea.

Normally, the immune system boosting supplements like Immune Defence contains zinc and other ingredients beneficial for keeping optimal immunity.