Nutritionist Explains: What Causes A Weak Immune System?

2. Dehydration

When we’re well hydrated, we reduce stress and inflammation, and increase how responsive our immune system can be⁴. But when we’re dehydrated, there’s more inflammation and stress on our bodies.

How much water we need changes based on our weight, exercise and climate we live in. Feeling hungry, having a dry mouth or noticing darker coloured urine could be signs you’re not drinking enough water.

3. Stress

When we’re stressed it causes our bodies to produce ‘fight or flight’ hormones such as cortisol that can directly suppress our immune system.

Getting enough rest and relaxation is critical, as long-term stress causes your body to be on high alert. This stops you from recovering and producing enough helpful cells to support your immune system.

Practices like mindfulness are well known for being effective in dealing with stress⁵. So try to find time in your routine to take a break and relax when you can.

4. Lack of sleep

We hear all the time how important sleep is for health, and for good reason. While you sleep, your body enter a state of rejuvenation and repair. During this, your immune system activates and produces helpful cells that prepare immune responses⁶.

If you don’t get enough sleep, your body can act as though you’re under high levels of stress, weakening your immunity.

5. Being less active

Exercising regularly and being active can help with everything from heart health to mobility. But did you know it also supports your immune system?

Research consistently finds that exercise reduces our risk of inflammation whilst improving the responsiveness of our immune system⁷.

Signs You Need an Immunity Boost

The following could be signs that you can benefit from an immunity boost:

• Frequently becoming ill
• General fatigue
• Skin or hair issues
• High stress levels
• Digestion problems because of how your gut influences immunity

Talk To Your Doctor

Myvegan are not making any medical claims within this article. Prior to making dietary/lifestyle changes, consult your doctor, nutritionist or dietitian.

Take Home Message

Your immune system is constantly working to maintain your health and vitality. One of the ways we can support this is through eliminating/reducing immune weakening habits that can become part of everyday life.

FAQs

What are signs of a strong immune system?

One sign of a strong or well-functioning immune system is recovering well from a cold or flu. Another sign is, getting ill less frequently than 1-3 times per year, which is the average number of colds/flu people typically get.

What weakens the immune system the most?

Research shows that a less nutritious diet and a lack of sleep are the biggest factors for a weak immune system. But being less active and high stress levels are also big contributors.

Do vegans have stronger immune systems?

Not necessarily – it is possible to follow a vegan diet whilst having nutritional deficiencies and poor food selection, just like any other diet.

However, diets that are higher in plant chemicals, fibre and micronutrients appear to be associated with greater levels of immunity. And vegan diets are plentiful in these.

So, a vegan following a nutritious whole-food plant-based diet could potentially have a stronger immune system than the average person. But it’s important to know there’s no direct evidence that shows swapping to a vegan diet boosts immunity directly.

How can vegans boost their immune system?

Vegans can boost their immune system by eating a balanced diet that includes many whole plant foods. However, making sure all micronutrient needs are met is very important to optimise immunity. Certain foods mentioned above may offer unique immune support, but none of them on their own can replace a healthy diet that protects against micronutrient deficiencies.