Our immune systems are crucial for keeping us healthy, since they help protect us from outside “invaders” such as bacteria, viruses, toxins and more. The topic of immunity has become especially relevant during theCOVID-19 pandemic. Though having a strong immune system alone isn’t enough to avoid the coronavirus (social distancing, masking up, regular hand-washing and getting the vaccine are all still the best ways to protect yourself), supporting your immune system is still important—especially as cold and flu season approaches.
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7 Things That Can Weaken Your Immune System
1. Not Eating Enough Fiber
According to research,95% of Americans don’t eat enough fiber each day. Eating fiber is important for so many reasons—it can help you lose weight, ward off chronic disease, lower inflammation and even improve your gut health. We know that gut health plays a role in immunity, so eating enough fiber every day (that’s 25 grams for women and 31 grams for men) can help support your immune system.
2. Not Eating the Right Nutrients
Vitamins A, C and D, as well as zinc, are all importantvitamins and minerals for supporting your immune system. Probiotics and prebiotics, whichadd to and support the good bacteria in your gut, help support immunity too. You can score vitamin A from foods like shrimp, salmon, eggs, leafy greens, carrots and sweet potatoes. Vitamin C can be found in citrus fruits, bell peppers, tomatoes and broccoli.Vitamin Dis tougher to get through food sources, but can be found in vitamin D-fortified milks, UV-fortified mushrooms, egg yolks and salmon. You can also score some free vitamin D from spending a few minutes in the sun each day (just make sure to wear sunscreen). Zinc can be found in foods such as oysters, beef, chickpeas and yogurt. Get probiotics fromfermented foodslike yogurt, kimchi and sauerkraut. Prebiotics, which feed those good bugs in the gut, come fromfiber-rich foodslike fruits, veggies, whole grains and legumes.
3. Drinking Alcohol
Sorry to be the bearer of bad news, but booze can negatively impact your immune system. In fact,doctors say it’s the worst thing for immunitysince it’s dehydrating and can cause inflammation. So if you’re trying to support your immune system, stick to mocktails or cut back to the occasional glass of wine or cocktail. Staying hydrated is another great way to support your immune system, so be sure to drink plenty of water as well. (Need some more motivation?Here’s what happens to your body when you stop drinking.)
4. Smoking
You probably already know that smoking cigarettes isn’t good for you, but it turns out that it can actually make your body less successful at fighting off illnesses. According to theCenters for Disease Control and Prevention, “Smoking is [also] known to compromise the equilibrium, or balance, of the immune system. This increases the risk for several immune and autoimmune disorders (conditions caused when the immune system mistakenly attacks the body’s healthy cells and tissues). New evidence finds that smoking is a cause of rheumatoid arthritis, an autoimmune disease in which the immune system attacks the joints and causes swelling and pain.”
Not to mention, smoking can increase your risk of COVID-19 complications.A recent study published in the journalThoraxfound that, compared to nonsmokers, smokers were 80% more likely to be admitted to a hospital and significantly more likely to die from COVID-19 after being infected.
Want to quit smoking?The Mayo Clinichas a helpful smoking cessation plan that may help you toss your cigs for good.
8 Ways to Help Support Your Immune System Naturally
5. Not Getting Enough Sleep
Getting enough shut-eye is important to help our bodies rest, recover and fight off illness. According to theNational Sleep Foundation, “Consistent sleep strengthens the immune system, allowing for balanced and effective immune function. Lack of sleep, on the other hand, can throw off the immune system. Evidence indicates that in both the short- and long-term, sleep deprivation can make you sick.”
Most adults need 7 to 9 hours of sleep per night. Thankfully, there are plenty of things you can do to improve your sleep cycle (and immune system). Eating asleep-promoting dietand trying someexpert-backed sleep tipscan help you log some zzz’s.
6. Not Getting Enough Exercise
A study published in theJournal of Sport and Health Sciencefound that obesity and inactivity can weaken your immune system. Additionally, the study found that living an active, healthy lifestyle can improve your immune system’s surveillance activity (or immune cells looking for pathogens in the bloodstream). Don’t know where to start?These are the best exercises for your health, according to a Harvard doctor.
The #1 Food for Your Immune System, According to a Dietitian
7. Not Spending Enough Time Outside
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