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Long-term, chronic stress can damage the immune system. Psychologists have also observed a pattern of medical students’ immunity decreasing during exam periods.
Severe sleep deprivation depletes white blood cells. Chronic lack of sleep diminishes the effectiveness of the flu vaccine. In the long-term, people who don’t sleep enough are at increased risk of developing two major immune system threats: obesity and diabetes.
Alcohol alters microbes in the gut, which support normal immune function. Chronic alcohol consumption causes bacteria to leak out of the gut where it triggers inflammation in other organs, like the liver. It also impairs immune cell function in other parts of the body, including the lungs.
Reheated cooking oils, oils heated past their smoke points, and excess sugar generate free radicals. Inhaling environmental contaminants like pollution, industrial solvents, chemical fumes, and car exhaust causes your body to generate free radicals.
Large influxes of these unstable molecules — from exposure to and ingestion of the aforementioned substances — can cause the chronic imbalance of free radicals and antioxidants known as oxidative stress.
This condition weakens the immune system and diverts antioxidants from their normal functions, leaving less Vitamin C for absorption in immune system cells.
One system handles sugar and Vitamin C absorption. Excess sugar monopolizes the proteins that transport glucose and Vitamin C for absorption in the cells, leaving vital immune system nutrient Vitamin C unabsorbed and excreted from your body. Fructose can lower Vitamin D levels when consumed in the excessive amounts added to processed foods and sodas. Vitamin D deficiency is rampant in the developed world.
Cigarette smoke depletes Vitamin C, possibly by inducing oxidative stress.
A large part of your immune system is in your gut. Certain gut bacteria influence the development of various immune system cells.
People with diabetes experience more infections — and more complicated infections. Diabetes weakens the immune system, lowering the activity of certain immune system cells and antimicrobials.
Vitamin C supports the immune system in more than 20 ways, and chronic deficiency is a fatal condition. Low levels of Vitamin D are associated with respiratory disease. Without zinc and Vitamins A and E, your body can’t produce certain immune system cells. Without B6, forget about making antibodies. B12 and folate are also requirements for normal immune response. Unhealthy diets fall short in vitamins and minerals, thus weaken the immune system.
Excess body fat is a major threat to the immune system. Obese patients had higher rates of hospitalizations and death during the 2009 H1N1 outbreak, and have increased mortality from flu, more infections while hospitalized from any illness, higher susceptibility to respiratory infections, and increased cancer risk. Obesity compromises the effectiveness of vaccines, and contributes to autoimmune diseases, oxidative stress, gut dysfunction, chronic inflammation, and nutrient deficiencies.
The drugs that treat autoimmune diseases further compromise the immune system’s ability to respond to real threats.
In the state of chronic inflammation, your immune system responds to non-threats like they are threats. White blood cells attack healthy organs and tissues, damaging your body and wasting immune cells.
Left unaddressed, immunodeficiency is quickly fatal.
Overactive immune system is known as allergies, and can be triggered by otherwise harmless substances like dust and pollen.
Drugs treat autoimmune diseases by suppressing the immune system, which stops it from attacking itself, but also from defending you. Certain cancer treatments suppress the immune system, as do drugs administered to people who have undergone organ transplants.
Temporary conditions like the flu, mono, and measles can suppress your immune system while you’re ailing. Your immune system recovers when you do.
How to strengthen your immune system
Eat a healthy diet, be active, get enough sleep, and manage stress.
A healthy diet will help you avoid the risk of nutrient deficiencies as well as obesity, and food-induced oxidative stress and inflammation.
Exercise, including just a walk in the park, helps to reduce stress and contributes to healthy sleep.
If you can’t spend optimal time outside in the sun, Vitamin D supplements can help you achieve sufficient circulating levels. Certain medications deplete immune system supporting nutrients like Vitamins B6, B12, C, and folate as well as the mineral zinc. In these cases, supplementation may be necessary to avoid deficiency.
Supplementing antioxidants, like Vitamin C, to mitigate the damage before it weakens the immune system could help maintain sufficient antioxidant levels and prevent oxidative stress damage.
