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Check nowWhat are the signs of a weakened immune system?
Most of the time, the immune system protects the body from infection and illness by recognising unfamiliar cells (such as those from bacteria and viruses) and destroying them.
However, sometimes the immune system can weaken and become less effective, making you more prone to frequent infections. This can happen due to a number of reasons, including lifestyle factors such as smoking, alcohol intake, and poor nutrition.
If you do have a weakened immune system, there are key signs and symptoms that you may be able to identify with, including:
- Feeling tired all the time
- Being frequently unwell
- Having wounds that are slow to heal.
In today's blog, I discuss why a weakened immune system can result in these symptoms, and give advice on how to boost your immune function.
1. You feel tired all the time
If your immune system is struggling, you may feel as though you have no energy to do anything and you are tired all the time. One of the reasons for this is your body is trying to conserve as much energy as possible for the immune system to use in an attempt to fight off bacteria and illness.
Also, if you have a lot of stress in your life and this persists over a long period of time, this can adversely affect health. Chronic stress can compromise immune function which can lead to a number of problems such as digestive issues and frequent infections and illness.
Chronic stress can also cause symptoms such as difficulty sleeping. Lack of sleep, or a disrupted sleeping pattern, is also associated with reduced efficiency of immune function, so it seems stress, sleep and immune function are all related.
When we are sleep deprived, it is thought that our levels of T-cells (a type of lymphocyte which plays a central role in immune response) goes down, and levels of inflammatory cytokines go up, which could put you at greater risk of developing an illness or infection such as a cold or flu.
In addition, when you sleep you get a better fever response, and this is your body's way of fighting illness or infection. However, if you are not sleeping properly, your fever response does not work as well, and this means the infection cannot be fought as efficiently.
2. You are frequently unwell
When your immune system isn't functioning correctly, it is quite common to get sick regularly as your body is unable to fight invading germs and viruses as efficiently. If you do get sick, you are more likely to take longer to recover, and it is possible to acquire secondary illness during this time, which can make you feel as though you are constantly unwell.
It is completely normal to have around two to three colds per year. For most people, a cold will last around 7 days and, during this time, the immune system takes around 3 to 4 days to establish antibodies to fight off the infection.
However, if you find that you are constantly catching colds, or that your cold doesn't seem to be clearing up, this is a definite sign that your immune system is struggling to keep up!
In addition, if you often suffer from stomach upsets such as frequent diarrhoea, constipation, abdominal pain, or bloating, this may be another clue that your immune function is weakened. Research suggests that nearly 70% of your immune system is situated in your digestive tract.
There are many beneficial bacteria and microorganisms present in your digestive tract which defend your gut from bacteria and support your immune system. However, in some people, such as those who consume a diet high in processed foods such as crisps, pies, sausage rolls, ready meals and cakes, and low in fruits, vegetables and wholegrains, the number of healthy gut bacteria is reduced.
Low amounts of healthy gut bacteria may put you more at risk of contracting viruses, as well as chronic inflammation, which can lead to a number of diseases such as gastrointestinal disorders.
If you are frequently unwell and are looking for a way to boost your immune function, you may like to try our Immune Support tablets. They contain vitamin D, vitamin C and zinc, all of which contribute to the normal function of the immune system. Vitamin C also helps to reduce tiredness and fatigue, making them ideal to take during spells of sickness.
Echinacea may also help if you're feeling poorly. Our multi-award winning Echinaforce tincture helps relieve colds & flu symptoms by strengthening the immune systems and, in doing so, helps to maintain the body's resistance to infection.
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3. Your wounds are slow to heal
When you damage your skin, for example, if you get a burn or cut, your body must work to protect the wound and regenerate new skin to allow this to heal. The healing process relies heavily on healthy immune cells.
However, if your immune system is compromised, your skin cannot regenerate as efficiently, and you may find that you are left with wounds that take a lot longer to heal, or perhaps even get infected.
Wound healing relies on a number of factors, from the types of dressing used, to the conditions, such as moisture or oxygen levels, in the wound bed. However, what you put into your body is also incredibly important when it comes to wound healing.
Eating a healthy, balanced variation of foods is so important for numerous processes in the body, including immune function. The foods you eat can have a huge impact on your body's ability to grow new tissue and, therefore, regenerate skin when damage occurs.
A diet which is rich in nutrients such as zinc and vitamins A (dietary vitamin A in the form of beta-carotene is more suitable than vitamin A supplements; supplements can be toxic if overconsumed), B and C, is essential for wound healing, and improves immune function allowing for quicker recovery, scar minimisation, and defence against wound infection.
How can I boost my immune system?
There are many ways in which you can boost your immune function, including:
- Ensuring your diet is rich in fruits and vegetables, specifically those containing vitamin C, such as oranges, strawberries, red and green peppers and broccoli, and beta-carotene (vitamin A), such as red peppers, carrots, spinach, and yellow fruits such as apricots and mango – these nutrients help keep your respiratory tract healthy and strong for fighting infections
- Ensuring you include sources of zinc in your diet such as meat, shellfish, cheese, bread, sunflower and pumpkin seeds, and fortified cereals – zinc helps to keep the immune system strong and is essential for wound healing
- Exercising regularly and maintaining a healthy weight – obesity can reduce the number of healthy bacteria in the gut, and increase inflammation in the body; both of which can leave you more vulnerable to illness or infection
- Getting plenty of sleep and minimising stress
- Drinking alcohol in moderation
- Quitting smoking.
References
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/
What you said!
We recently ran a poll to find out which symptom of a weakened immune system you have experienced. We've crunched the numbers and here are the results.
Results: Which symptom of a weakened immune system have you experienced?
52% of you said you have experienced feeling tired all the time. If you constantly have no energy, you may have a weakened immune response. Try boosting your immune system by, for example, ensuring your diet is rich in fruits and vegetables, maintaining a healthy weight, minimising stress and drinking alcohol in moderation.
