Millions of people were affected during this time. Covid-19 A pandemic that still affects our lives in many ways. While some people reported severe symptoms, some were infected multiple times, there were others who were not infected at all or not at all. Mild symptoms. If you feel that you are stressed most days, almost always have a cold, often have an upset stomach, feel tired all the time and often get sick, this may indicate a low immune system. There are symptoms. There are some unhealthy daily habits that can be behind your low immunity and getting rid of them can better prepare your immune system to fight diseases and infections. (Also read: People with hybrid immunity have 95 percent less chance of infection, hospitalization: report)
Not just Covid, many diseases have made a comeback in the past few years, from monkey pox to measles. Getting vaccinated can go a long way, but adopting healthy habits can go a long way in fighting future illnesses and infections.
“Frequent colds and coughs, difficulty fighting infections, constant fatigue, or digestive problems are symptoms of low immunity or a weakened immune system,” says Ruchika Jain, chief clinical nutritionist at Fortis Hospital, Vasant Kunj.
Causes of low immunity
Here are 5 common reasons people suffer from low immunity.
A diet that does not contain enough essential nutrients is a major cause of weak immunity. Unhealthy food, processed food, junk food lack all important nutrients.
“Healthy gut microbiota is essential for a healthy immune system. We need adequate protein, fiber, omega-3 fats, vitamins D, C, B, A, E, and K, and iron, calcium, selenium, and Minerals like zinc are needed. So it’s important to include more fruits and vegetables, fiber-rich foods, prebiotics, probiotics, nuts and oil seeds to boost our immune system,” says Jain.
Dr. Abhishek Subhash, Consultant, Internal Medicine, Bhatia Hospital, Mumbai, says, “Eating too much junk and processed food weakens your immunity, as your body does not have the proper nutrients it needs to eat healthy and seasonal foods. are derived from production.”
2. Lack of exercise
If you’re not getting out for exercise 3 days a week or less, chances are you’ll get frequent infections because your immune system isn’t working very well.
“Regular moderate-intensity exercise can help you sleep better, improve mood, reduce stress levels, and increase the circulation of immune cells in your body, all of which contribute to a healthy immune system,” says Jain. are,” says Jain.
According to research, exercise has the ability to flush out bacteria from the lungs and airways and lower your chances of diabetes, obesity and heart disease.
“Lack of exercise and physical movement can suppress the immune system. Moderate and regular exercise helps improve blood flow and reduce stress hormones,” says Dr. Subhash. .
Stress is a major culprit behind our low immunity and the accumulation of stress over time can make you prone to many diseases.
“Stress can further weaken the immune system and make a person more susceptible to disease. Chronic, elevated levels of stress hormones such as cortisol, adrenaline, and noradrenaline can be immunosuppressive, thereby increasing inflammation in the body. reduces the infection-fighting response,” says Jain
“Stress is a major factor that affects the body’s immune system. It is a major cause of inflammation and autoimmune disease in the body. Managing stress is the key to good immunity,” says Dr. Subhash. say
4. Lack of sleep
Lack of sleep has the same effect as stress on the body’s immune system. Lack of sleep disrupts the normal production of white blood cells, a key component of the body’s immune system, according to Gene.
“Insufficient sleep and irregular sleeping patterns also reduce the body’s immunity. The body needs at least 7 hours of sleep,” says Dr. Subhash.
5. Alcohol and smoking
Heavy drinkers or smokers can get sick more often because their immune systems can become inflamed due to alcohol.
“Smoking is commonly associated with cancer, but it also interferes with the immune system, which is characterized by mixed inflammation and immunosuppression throughout the body. Various studies have also shown the immunosuppressive effect of alcohol.
6. Always stay indoors
“Exposure to sunlight maintains the circadian rhythm, which is very beneficial for the immune system. A lack of it will weaken the immune system,” says Dr. Subhash.