Weak Immune System: Causes, Symptoms & What Really Helps

Weak immune system: What does that mean?

The immune system is the body's defense system. If our immune system is weakened, some kind of disorder is present. It no longer functions as it should. A weak immune system manifests itself in a higher susceptibility to infections. One gets sick more often and the healing process takes longer. The reasons for this can vary. Some causes include nutrient deficiency, lack of sleep, or too much stress.

Recognizing a weak immune system: Symptoms

A weakened immune system manifests differently in each individual. Nevertheless, there are some signs and symptoms that indicate that the body's defenses are weakening:

• Exhaustion

• Lack of drive

• Loss of appetite

• Exhaustion

• Fever & Sweating

• Weight loss

• Tiredness & Sleepiness

• Poor wound healing

• Weakness

• Increased sensitivity to cold

Attention: These signs may occur, but do not have to. Also, these symptoms may have a different cause than a weak immune system. In case of doubt and with persistent complaints, it is important to seek medical advice urgently.

Common causes of a weakened immune system?

• Certain medications

• Infections & Chronic Diseases

• Lack of vitamins & minerals

• Crowds of people

• Lack of sleep

• Pregnancy

• Stress

• Dry air

• Unhealthy diet

• Overweight

• Excessive alcohol and tobacco consumption.

• Excessive caffeine consumption

• Increasing age

• Too little exercise or constant overexertion

What can be done for a weak immune system? - 10 reasons & tips that can help

Weak immune system due to lack of vitamins & minerals?

The importance of nutrients for a strong immune system has been scientifically proven many times. This means that the intake of vitamins and other nutrients is crucial for our immune system. A healthy diet can help strengthen our immune system.

Antioxidants such as Vitamin C and E, beta-carotene, or selenium have a special task. They "capture" free radicals that our immune system produces. Free radicals are supposed to destroy invaders and damaged tissue. The interaction between antioxidants and free radicals is very important for our health. This study confirms that vitamins and others can contribute to this balance.

Crowds of people as a reason for a weakened immune system

Large crowds in enclosed spaces put the immune system to the test. Public transportation, open-plan offices, classrooms, or kindergartens are all places where one can easily get infected. The best protection is a strong immune system. Other helpful measures include keeping a sufficient distance, airing out regularly, and washing or disinfecting hands.

Weakened immune system due to lack of sleep

The impact of sleep on our immune system has already been studied in many researches. After a short night, many people feel exhausted, and not without reason. This study has proven that individuals who sleep for 5 to 6 hours or less are more susceptible to colds. This was not the case for participants who slept 6 hours or more. It is evident: Not enough sleep weakens our immune system and gives intruders a free rein.

Our tip: Getting 7 to 9 hours of sleep daily not only helps you start the day full of energy but also supports the normal function of the immune system.

A weak immune system during pregnancy

When women are pregnant, their immune system is in conflict. The main task of the body's defense system is to neutralize foreign intruders such as bacteria. However, the baby is also technically such an intruder. At least in part, because it carries foreign components, different genes, within itself.

Here the immune system acts differently than usual: it doesn't fight the unborn, but even protects it. However, this "fight" goes so far that the body's own immune defense weakened. Therefore, pregnant women are more susceptible and should not further weaken their immune system. Instead, one should strengthening the immune system selectively.

Chronic stress weakens the immune system

Continuous stress causes a weak immune system. Why? Because the body is constantly in "fight or flight" mode. This fight-or-flight response is useful for a short period of time, but in the long run, it burdens the immune system. Every signal triggers an inflammatory response from the immune system. Not only can chronic inflammation be the result, but chronic stress also leads to the release of hormones that suppress the immune system. Therefore, it is important to reduce stress and schedule moments of rest in everyday life. This strengthens the body's defense system and is beneficial for both body and mind.

Weakened immune system in the cold season

In autumn and winter, we tend to get sick more often, and there are various reasons for that. One of them is the damp and cold air outside, as well as the dry heating air indoors. The heating air dries out the mucous membranes in the throat and nose, making it easier for pathogens to thrive. In enclosed spaces, we are more likely to catch infections quickly because viruses and other germs have much shorter paths into our bodies.

In winter, we not only get cold hands and feet, but our lungs also "cool down". The mucous membranes and lungs are not as well perfused, resulting in fewer immune cells in the blood that are supposed to keep the pathogens in check.

A weak immune system due to unhealthy diet

There is no "one food" that optimally strengthens the immune system. Rather, it is the interaction of the numerous healthy nutrients that we get from our nutrition. Consuming vitamins, minerals, and secondary plant compounds is crucial. These nutrients are necessary for the smooth functioning of the various processes of the immune response. If there is a lack of micronutrients or certain nutrients due to an unbalanced diet, it can weaken the immune system.

A problem: Especially in the cold season, many people tend to eat too sweet and fatty. Stay away from ready-made meals, fast food, and unhealthy snacks, as they mostly contain "empty calories". These include sugar, carbohydrates in the form of white flour, or animal fats, often combined with numerous additives. This way, the immune system receives a lot of unnecessary burden, but not what it actually needs. To strengthen the immune system, a healthy, balanced diet with plenty of fruits and vegetables is recommended.

Our tip: Eating seasonally and consuming all the important vitamins and trace elements by eating a variety of fruits and vegetables depending on availability.

Excessive alcohol, nicotine, and caffeine consumption weakens the immune system.

It is no secret that excessive consumption of alcohol and nicotine can negatively affect the immune system. Studies have shown that immune cells are weakened up to 24 hours after consuming alcohol. Nicotine weakens the immune system in a different way by attacking white blood cells. This can lead to increased inflammation and infections.

But what about caffeine? Here opinions differ. Some say coffee is healthy, others say it harms the immune system. The research findings are also contradictory. The fact is: Caffeine causes stress in the body by stimulating the release of the stress hormones cortisol and adrenaline. That's why everyone knows the recommendation not to drink caffeinated beverages before going to bed. In our opinion, moderate consumption is not a problem and should not overwhelm the immune system. Coffee may affect people differently, and one should listen to the body's signals. Those who tolerate it well ultimately have nothing to worry about. Those who do not tolerate it should avoid or reduce it.

A weak immune system in old age

As we age, not only does our skin become wrinkled, but our immune system also weakens. Aging is associated with a decline in both innate and acquired immunity. As people get older, many struggle with a weakened immune system and its consequences. Therefore, it is especially important to support the immune system in old age.

Weakened immune system due to too little or too much exercise

Sport is good for our immune system. That's why even couch potatoes should regularly move, preferably outdoors. However, too much exertion can harm us in the long run, as increased free radicals are produced during exercise. These are byproducts of our metabolism that destroy cells. Antioxidants such as Vitamin C, Zinc, and Selenium help against free radicals. These micronutrients are then lacking in other parts of the body. The right balance between activity and rest is therefore crucial to not weaken, but strengthen our immune system.

How to strengthen the immune system

You want to know how you can easily strengthen your immune system in everyday life? Read here, which routines are particularly effective.