How to recognize signals from a weakened immune system

Author: Dr. Zhang. Introduction: The immune system protects us from bacteria and viruses; its decline can impact health. Improve immunity with protein, fruits, veggies, vitamin D, and a healthy lifestyle.

Within our bodies lies an invisible army—the immune system—that tirelessly protects us day and night against external invaders such as bacteria and viruses. When this army loses its fighting power, a range of health issues can arise one after another.

What is immunity, and why does it decline?

Immunity is the body’s defense capability, primarily composed of immune organs, immune cells, and immune molecules, which work together to create an indestructible protective wall. However, the following factors may compromise the strength of this protective wall:

1. Unhealthy lifestyles.

Long-term staying up late, lack of sleep, and smoking or excessive drinking can suppress the activity of immune cells; overexertion and physical exhaustion can lead to immune dysfunction.

2. Unhealthy eating habits.

Picky eating and malnutrition can lead to insufficient ammunition for immune cells; on the other hand, a long-term diet high in oil, sugar, and salt can exacerbate the body's inflammatory response and weaken immune function.

3. The impact of negative emotions.

Long-term anxiety, depression, and excessive stress can lead the body to secrete cortisol, which suppresses the proliferation and activity of immune cells, causing the immune system to become passively idle.

4. Lack of exercise.

Sitting for prolonged periods can slow down blood circulation, preventing immune cells from quickly reaching the areas that need protection.

5. Age and underlying diseases.

As we age, our immune organs naturally begin to decline, resulting in a decrease in the number and activity of immune cells. Additionally, underlying conditions such as diabetes, chronic kidney disease, and autoimmune diseases, as well as the long-term use of medications like hormones and immunosuppressants, can also directly damage the immune system.

Signals of decreased immunity.

A decline in immune function does not happen overnight; the body will issue warning signs in advance that should be taken seriously:

Frequent colds and slow recovery.

Having several colds in a year, with each episode lasting a long time, and even experiencing a relapse immediately after recovering, indicates that the immune system is unable to effectively fend off viral invasions.

2. The wound heals slowly and is prone to infection.

After minor scratches and abrasions, if the wound takes a long time to scab over and is prone to redness, swelling, and pus formation, it can be due to the immune system's inability to repair and fight off infections in a timely manner.

3. Fatigue and lack of energy, feeling sluggish.

Every day, I feel utterly exhausted, and even a slight bit of activity makes me tired. This is because when the immune system's function decreases, the body needs to expend more energy to maintain basic defenses, leading to an overall decline in function.

4. Gastrointestinal dysfunction.

Frequent occurrences of indigestion, bloating, diarrhea, or constipation, without clear dietary triggers, can indicate issues with the immune system, since the intestines are the body's largest immune organ. An imbalance in gut microbiota directly reflects problems related to immunity.

5. Recurrent inflammation.

For example, recurrent tonsillitis, frequent outbreaks of oral ulcers, and repeated occurrences of eczema or folliculitis are all manifestations of the immune system's inability to effectively control local inflammation.

How to boost immunity?

Improving immunity: It is important to do these four things:

1. Get a good night's sleep.

Adults are advised to ensure 7-9 hours of sleep each day, while children and teenagers need 8-10 hours. It's best to go to sleep before 11 p.m. During sleep, the immune system undergoes repair and upgrades, with a significant proliferation and activation of immune cells.

2. Eat the right food.

Follow the principle of balanced nutrition and a diverse diet:

1. Consume more high-quality proteins, as they are the core materials for the formation of immune cells; 2. Ensure adequate intake of fresh fruits and vegetables to supplement antioxidants like vitamin C and β-carotene, which help protect immune cells from damage; 3. Include foods rich in vitamin D in your diet, or increase sun exposure, as vitamin D can enhance the activity of immune cells; 4. Reduce the intake of foods high in oil, sugar, and salt, as well as processed foods, to avoid exacerbating bodily inflammation.

3. Move.

It is recommended to engage in 150 minutes of moderate-intensity aerobic exercise each week, which can promote blood circulation, allowing immune cells to flow more rapidly throughout the body. Additionally, it helps regulate hormone levels and reduce inflammation responses.

4. Adjusting emotions.

It is recommended to release stress through methods such as meditation, deep breathing, listening to music, and chatting with friends, while maintaining a positive and optimistic attitude.

I hope everyone can understand the signals from their bodies. Starting today, let's take care of our sleep, diet, exercise, and emotional management to keep our immune systems strong! Follow Dr. Zhang for in-depth discussions on health topics.