Signs that your immune system is weak and what you should know!
Written By: Roxane Shymkiw
As we head into cooler weather, one of the most common things I hear is how people feel like they catch everything that is going around or that they can’t seem to shake lingering coughs and colds. While it’s normal to get sick from time to time (hello back-to-school germs!), frequent or lingering illnesses can be a sign that your immune system needs some support.
Your immune system has three different defence systems that help fight off germs and keep you healthy. Physical barriers, such as your skin, saliva, mucus, and stomach acid, are the first line of defence that can block or neutralize invaders before they get inside. If germs slip past the physical barriers, the white blood cells in your innate immune system react quickly to attack anything that appears suspicious, but they will not remember the intruder. When a stronger and more targeted response is needed, the adaptive immune system steps up. Specialized immune cells produce antibodies and memory cells that learn to recognize a specific germ, so if it returns, the body can fight it off quickly. A strong immune system is important for fighting off germs, helping you recover quickly when you do get sick, protecting you from future infections, and is essential for your overall well-being.
What are some signs that your immune system might need some support?
Frequent colds or infections: More than 2-3 colds a year or having infections that linger longer than usual.
Slow wound healing: Cuts or scrapes that take a long time to heal.
Digestive issues: Frequent bloating, diarrhea, or constipation point to an imbalance in your gut microbiome.
Chronic fatigue: Feeling persistent fatigue even after a full night of sleep.
Inflammatory flare-ups: Skin conditions, joint pain, or allergies that keep getting worse.
By making small adjustments to our nutrition and lifestyle habits, we can support and strengthen our immune system. Eating nutrient-rich foods that fuel the immune cells and feed the beneficial bacteria in the gut microbiome contributes to the optimal functioning of the body’s defense system.
The food we choose to eat is one of the most powerful ways to keep our immune defenses strong. Focus on nutrients that directly support immune cells and reduce inflammation, and try to incorporate these habits into your daily routine:
Nutrition That Supports Your Immune System
Eat colourful plants: Brightly coloured fruits and veggies are filled with antioxidants like vitamin C, carotenoids, and polyphenols that help protect immune cells from damage.
Berries, citrus, dark leafy greens, bell peppers, carrots
Prioritize protein: Protein provides the building blocks for immune cells and is necessary for producing antibodies that fight off infections and regulate inflammation.
High-quality protein, such as poultry, fish, legumes, tofu, lentils, and eggs
Include fermented foods: 70-80% of your immune system lives in your gut, and the beneficial bacteria in your gut play a key role in immune health.
Yoghurt, kefir, sauerkraut, miso, kimchi, and kombucha
Don’t forget zinc and selenium: Vitamin C is the go-to when people start to feel under the weather, but zinc and selenium are just as important in immune resilience.
Oysters, shrimp, lean meats, legumes, nuts, and seeds
Stay hydrated: Water helps to flush out toxins and support the transportation of nutrients throughout the body.
Green tea, herbal teas, and bone broth are also hydrating
Balance blood sugars: Excess sugar can negatively impact the immune system by hindering the ability of white blood cells and contributing to inflammation and oxidative stress. Sugar can also interfere with the absorption of vitamin C.
Whole grain, fibre-rich carbohydrates and balanced meals with protein, healthy fats, and fibre
Lifestyle Habits That Help to Strengthen Immunity
Our lifestyle habits are just as important as nutrition when building our immune resilience.
Prioritize sleep: Aim for 7-9 hours of sleep a night. While you sleep, your immune system is busy making protective cytokines that help coordinate and activate your immune cells.
Find ways to manage stress: Chronic stress can suppress the activity of immune cells, which are critical for fighting off infections.
Move your body every day: Moderate exercise increases circulation, which can help immune cells move more efficiently.
Get outside in the sunshine: Vitamin D from sunlight exposure boosts our immune defense.
Build community and connection: Sharing laughter and connection with supportive people is one of the simplest and most enjoyable ways to ease stress and boost your immune system.
If you’re noticing that you are frequently sick, have a sluggish recovery, or feel exhausted all of the time, it could be a sign that your immune system needs a bit of support. Remember, your immune system isn’t just for fighting off the flu. It is constantly protecting you, from everything between foodborne microbes to environmental toxins, and by incorporating immune-supportive foods, restorative sleep, stress management, and building healthy routines, you can set yourself up with the foundation of a strong and resilient immune system.
Are you ready to boost your immunity and long-term health? Interested in finding ways to build sustainable, healthy routines? Let’s chat! Schedule an initial complimentary consultation with us today – or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a FREE consultation today. We work with clients individually and in groups to help everyone meet their goals.
References
Berger M.M., Herter-Aeberli I., Zimmerman M.B., Spieldenner J., Eggersdorfer M. (2021) Strengthening the immunity of the Swiss population with micronutrients: a narrative review and call for action. Clin Nutr ESPEN, June:43:39-48. doi: 10.1016/j.clnesp.2021.03.01 2
Ma X., Nan F., Liang H., Shu P., et al. (2022). Excessive intake of sugar: An accomplice of inflammation. Front Immunol, Aug 32;13:988481. doi: 10.3389/fimmu.2022.988481
Wiertsema S.P., van Bergenhenegouwen J., Garssen J., Knippels L.M.J. (2021) The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies. Nutrients, Mar 9;13(3):886. doi: 10.3390/nu13030886
