📝 Medically reviewed by Dr. Patricia Shelton
🔍 Last updated March 11, 2024
📚 8 citations
📖 5 minute read
About the Author:
Dr. Patricia Shelton, MD, has been a medical communicator and educator since 2014. She holds a Doctor of Medicine degree as well as a Bachelor's degree in Neuroscience, both from the University of Washington in Seattle.
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Your immune system is your body's natural defense mechanism, employing white blood cells in order to keep you healthy. If you’ve found that you’re getting sick more often than you used to, it might be time to reevaluate the ways you can strengthen and support your immune function.‡
Jump To:
- What Causes A Weak Immune System?
- Stress
- Alcohol
- Processed Foods
- Smoking
- Lack Of Quality Sleep
- Final Thoughts
- References
Whether you decide to prioritize stress management or take botanical-based health supplements, certain lifestyle practices may help to improve your immune health.‡
Keep reading, and we'll share five things that can weaken your immune system and how you can support better immune function.
See Related: Andrographis Supplements: Benefits, Uses, History, And More
What Causes A Weak Immune System?
In a world where we’re surrounded by microbes, keeping your immune system strong is essential. Your immune system is composed of various cells, tissues, and organs that all work in harmony to protect your body from harmful invaders. This complex system is able to distinguish between healthy cells and unhealthy cells through PAMPs before activating an immune response if needed.
Your Immune System Is Supported By White Blood Cells And Critical Functions
Your immune system is complex, with many different types of cells, each serving a specific purpose. Immune cells can be found in your skin, bone marrow, bloodstream, and lymphatic system. The lymphatic system is an integral part of your body's immune system. It's made up of a maze of lymphatic vessels, which are similar to blood vessels, that connect the lymph nodes and carry a clear fluid called lymph through your body. Though white blood cells are made in your bone marrow, white blood cells often congregate in the lymph nodes. And these cells are key to your immune system functioning properly.¹
Maintaining and supporting your body's natural immune function is essential. And it's best to start by identifying the things that can often lead to a weakened immune system.
#1. Stress
If you've been anxiously prepping for a workplace presentation or diligently studying for an exam, it's likely you've felt the wrath of psychological stress.
A meta-analysis from 20042 examined the ways that stress type and stress duration can affect the immune system. It was found that short-term stress, also known as acute stress, propels the body into fight-or-flight mode, which is a natural adaptive response. However, long-term or excessive stress can have some detrimental effects on cellular immunity and overall immune system health.
Stressors that feel out of one's control with no end in sight tend to have the largest psychological and physiological impact. Chronic stressors like changes in identity or social roles were associated with the highest level of immune suppression.³
#2. Alcohol
There is a relationship between excessive alcohol consumption and immune system health. Drinking a lot of alcohol can lead to a weak immune system, making it harder for your body to protect itself from harmful invaders.³
Excessive alcohol consumption can also “distract” your body from other necessary functions. Because metabolizing and breaking down alcohol takes a significant amount of resources, cells have less ability to perform other important functions while they’re handling alcohol.⁴
#3. Processed Foods
Even though processed foods like chips, cookies, and refined grains may taste delicious, your immune system might not share the enthusiasm. It's important to follow a well-rounded and balanced diet that will help to enhance your overall health and support your immune system.
For optimal function, the immune system requires sufficient amounts of water and healthy foods rich in micro- and macronutrients. It needs vitamins like vitamins C, E, and D and minerals like zinc and magnesium to operate at the top of its game.⁵ ⁸
Dietary Supplements To Support Better Immune System Health
Certain supplements may help support immune health. Each formula from Natural Cure Labs is crafted with premium botanicals and clean ingredients that are backed by science and published studies. Our Premium Immune Support features a blend of 16 different vitamins, minerals, and antioxidants that research has shown may help to support a healthy immune system. These USA-formulated, blended, and bottled supplements pair well with our Premium Monolaurin capsules, which work together to support your natural wellness. ‡
#4. Smoking
If you're a smoker, cutting out this habit can help improve your overall health and immune system. Tobacco smoke can impact multiple different types of immune system cells, including cells involved in both major branches of the immune system (innate and adaptive), in addition to molecular pathways. Those who smoke often require additional antioxidants to keep their body as healthy as possible, and many dietitians recommend that smokers increase their daily amount of vitamin C.⁶ ‡
#5. Lack Of Quality Sleep
If you struggle to get enough sleep each night, it might be time to reprioritize your rest and relaxation. The amount of sleep you get can greatly impact your overall health and wellness, which includes your immune system. Sleep affects your immune pathways and is critical in maintaining your immune system's function and integrity.⁷
Final Thoughts
From lack of sleep to an unhealthy diet, many factors may potentially contribute to a weak immune system. However, botanical-based supplements and a holistic lifestyle can help to strengthen and support its natural functions.
Keep Reading: What Is Biofilm? An Overview
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References
- Chaplin, D. (2010). Overview of the Immune Response. J Allergy Clin Immunol. 2010 Feb; 125(2 Suppl 2): S3–23. DOI: 10.1016/j.jaci.2009.12.980
- Segerstrom, S., & Miller, G. (2004). Psychological Stress and the Human Immune System: A Meta-Analytic Study of 30 Years of Inquiry. Psychol Bull. 2004 Jul; 130(4): 601–630. DOI: 10.1037/0033-2909.130.4.601
- Sarkar, D., Phil, D., Jung, M. K., & Wang, H. J. (2015). Alcohol and the Immune System. Alcohol Res. 2015; 37(2): 153–155.
- Zakhari, S. (2006). Overview: How Is Alcohol Metabolized by the Body? Alcohol Res Health. 2006; 29(4): 245–254.
- Singh, D. N., Bohra, J. S., Dubey, T. P., Shivahre, P. R., Singh, R. K., Singh, T., & Jaiswal, D. K. (2023). Common foods for boosting human immunity: A review. Food Sci Nutr. 2023 Aug 18;11(11):6761-6774. DOI: 10.1002/fsn3.3628
- Qiu, F., Liang, C. L., Liu, H., Zeng, Y. Q., Hou, S., Huang, S., Lai, X., & Dai, Z. (2017). Impacts of cigarette smoking on immune responsiveness: Up and down or upside down? Oncotarget. 2017 Jan 3; 8(1): 268–284. DOI: 10.18632/oncotarget.13613
- Garbarino, S., Lanteri, P., Bragazzi, N. L., Magnavita, N., & Scoditti, E. (2021). Role of sleep deprivation.... Commun Biol. 2021; 4: 1304. DOI: 10.1038/s42003-021-02825-4
- Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Front Nutr. 2022; 9: 1082500. DOI: 10.3389/fnut.2022.1082500
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‡ These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Natural Cure Labs provides dietary supplements made from naturally derived ingredients. Our research-backed products contain premium botanicals and antioxidants that encourage healthy living and holistic wellness. Each high-quality product comes with a Clean Label that certifies our commitment to quality, transparency, and research. To stay connected and learn more, follow us on Facebook, Instagram, and TikTok.
