Menu
eMediHealth Logo
Subscribe
No Result
View All Result
eMediHealth Logo
Subscribe
No Result
View All Result

Home > Nutrition > 9 Unhealthy Habits That Harm the Immune System

9 Unhealthy Habits That Harm the Immune System

Updated on December 21, 2022
8 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • Habits That May Be Harming the Immune System
  • Most-Asked Questions About the Immune System
  • Final Word

The body is well equipped to deal with a lot of illnesses on its own. Different cells of the body are involved in a defense mechanism that makes it easy to fight against infections and foreign bodies such as bacteria and viruses. (1)

unhealthy habits that harm the immune system

While there are several infections the body can deal with on its own, medication may also be needed to be able to help the body fight against certain illnesses.

Habits That May Be Harming the Immune System

Take a look at some of the practices that can lower your body’s immunity.

1. Eating processed food

Food processing is a modern technique utilized to preserve food longer than it would last in its natural state. Different foods undergo different levels of processing and are classified accordingly. (2)

Advertisements

Processing food includes storing them in salt or sugar such as in the case of canned fruits or pickles, converting natural ingredients into different forms such as chips or cold-cut meats, or making juices, purees, and syrups. (2)

Evidence suggests that the consumption of processed foods can increase the risk of death. (2)

Consumption of processed foods reduces white blood cells that are responsible for fighting infection. They also increase inflammatory substances in the body, which leads to the development of chronic illnesses such as diabetes and heart diseases. (3)

Salt-rich foods such as packaged goods can also impact inflammatory substances that worsen autoimmune diseases (diseases in which the immune system attacks its own body). (3)

High amounts of fat in the diet such as those from chips and other deep-fried foods cause changes to the cells of the immune system that are responsible for detecting and fighting off bacteria. Moreover, high levels of fat trigger the immune cells even in the absence of bacteria, causing the body to attack its own fat cells. (3)

This improper signaling can also cause damage to the gut, where gut microorganisms can leak into the bloodstream and cause further damage. (3)

Advertisements

2. Not sleeping enough

not getting enough sleep can harm your immune system

Not many people think about the role a good night’s sleep can play in maintaining health, but sleep and immunity are closely linked.

During a period of infection, inflammatory substances in the body increase, causing more sleepiness but also interfering with the quality of sleep. (4) On the other hand, good sleep can bring about a balance of the immune response. (4)

Long-term sleep deficiency is linked to the development of chronic illnesses caused by inflammation such as diabetes, atherosclerosis (fatty plaques in blood vessels), and even neurodegeneration. (4)

Experts recommend sleeping for a minimum of 7 hours each night to stay protected from chronic illnesses and to improve immune responses. (5)

3. Not eating enough fruits and vegetables

Fruits and vegetables provide the necessary nutrients to maintain a healthy body. They contain antioxidants that are responsible for fighting inflammation and protecting the body against diseases that develop due to inflammation. (6)

Several studies have reported that a higher intake of fruits and vegetables can not only reduce inflammatory substances in the body but also improve the responses of the immune system. (6)

Advertisements

The World Health Organization recommends 5 servings of fruits and vegetables per day, excluding starchy vegetables such as potatoes, to maintain good health. (7)

4. Not consuming probiotic foods

not consuming probiotic foods can harm your immunity in the long run

Probiotic foods are those that are rich in live microorganisms such as fermented foods. Sauerkraut, kimchi, pickles, yogurt, tempeh, and cultured milk are examples of fermented foods. (8)

Probiotic foods improve the diversity and number of good bacteria in the human gut. These bacteria play a crucial role in the immune system. (9)

They improve the activity of immune cells in the intestine, lungs, and mammary glands. Probiotic-rich foods release a substance called mucin, which strengthens the intestinal walls. (9)

Probiotics also reportedly improve the intestinal and systemic immune responses during malnourished and obese states. (9)

Experts recommend consumption of 100 g of probiotic-rich foods each day to gain their benefits. (10)

5. Certain nutrient deficiencies

A healthy well-balanced diet is essential in maintaining healthy body functions including a well-functioning immune system.

Certain vitamins and minerals play a more important role than others. Vitamins A, B2, B12, C, D, E, and B9, zinc, selenium, copper, and iron are all involved in improving the immune responses of the body. (11)

Advertisements

Therefore, a deficiency of any of these nutrients can cause alterations to the immune system responses, making you more susceptible to infections and illnesses.

6. Drinking less water

insufficient water intake can hamper your immunity

Water is important in maintaining a robust immune system. Animal studies have found dehydration to reduce immune responses. (12)

One of the ways proper hydration levels support immune function is by enabling the body to maintain a normal body temperature, which is essential to preserving a healthy immune function. (12)

In one study, drinking adequate amounts of water improved several body functions in Japanese adults, including reducing blood pressure and maintaining normal body temperature, thereby also improving immunity. (12)

Advertisements

7. Less physical activity

Exercise plays a very important role in the maintenance of a healthy immune system. Several studies over the years have found that moderate to vigorous exercise for at least an hour can improve the activity of cells involved in immune responses. (13)

Daily exercise can help improve the defense mechanism of the body and metabolic health. (13)

8. Smoking and alcohol abuse

smoking and alcohol abuse harms your immunity and health

Smoking cigarettes can cause severe diseases. It impacts immunity by lowering the ability of immune responses in the event of an illness or infection. (14)

Chronic heavy drinking can decrease the number of immune cells that fight infection, increasing the risk of bacterial and viral infections. (15) Thus, it is crucial to avoid the consumption and use of alcohol and cigarettes to maintain a healthy immune system.

9. Unchecked levels of stress

Evidence suggests that high levels of stress and depression can impact human health. (16)

In an evaluation of 48 patients in an antiaging home, depression caused a decrease in the activity of natural killer immune cells that help combat viral infections and kill tumor cells. (16)

Effective ways to manage stress include good nutrition and exercise and practicing ways to improve brain health and emotions. (17)

Most-Asked Questions About the Immune System

Can taking immune-boosting supplements help?

Immune-boosting supplements may contain vitamins and minerals that are involved in improving immunity. Your doctor can help you identify the best supplement for you.

How do I know my immunity is weak?

how can you infer if your immunity is weak?

Frequently falling ill, feeling cold, or being in a constant state of bloating can be a good sign to start developing immune-boosting habits.

Final Word

The immune system is the first line of defense against disease-causing microbes, and it also protects the body from harm due to inflammation or the food we eat.

To maintain your immunity at its best, you need to quit some harmful habits, such as consuming processed foods and including enough fruits and vegetables in the diet, among others.

Meeting your vitamin and mineral needs, ensuring daily physical activity, and getting good sleep are also crucial to maintaining a healthy immune system.

References
  1. Physiology, immune response – statpearls – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK539801/.
  2. Elizabeth L, Machado P, Zinöcker M, Baker P, Lawrence M. Ultra-processed foods and Health Outcomes: A narrative review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399967/. Published June 30, 2020.
  3. Myles IA. Fast food fever: Reviewing the impacts of the western diet on immunity. Nutrition journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4074336/. Published June 17, 2014.
  4. M; BLLTH. The sleep-immune crosstalk in health and disease. Physiological reviews. https://pubmed.ncbi.nlm.nih.gov/30920354/.
  5. Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/. Published June 1, 2015.
  6. Hosseini B; Berthon BS; Saedisomeolia A; Starkey MR; Collison A; Wark PAB; Wood LG; Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: A systematic literature review and meta-analysis. The American journal of clinical nutrition. https://pubmed.ncbi.nlm.nih.gov/29931038/.
  7. Pem D, Jeewon R. Fruit and vegetable intake: Benefits and progress of Nutrition Education interventions- narrative review article. Iranian journal of public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644575. Published October 2015.
  8. Vital sign assessment – statpearls – NCBI bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK553213/.
  9. Maldonado Galdeano C; Cazorla SI; Lemme Dumit JM; Vélez E; Perdigón G; Beneficial effects of probiotic consumption on the immune system. Annals of nutrition & metabolism. https://pubmed.ncbi.nlm.nih.gov/30673668/.
  10. Terpou A, Papadaki A, Lappa IK, Kachrimanidou V, Bosnea LA, Kopsahelis N. Probiotics in food systems: Significance and emerging strategies towards improved viability and delivery of enhanced beneficial value. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683253/. Published July 13, 2019.
  11. Tourkochristou E, Triantos C, Mouzaki A. The influence of nutritional factors on immunological outcomes. Frontiers in immunology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8201077/. Published May 31, 2021.
  12. Moeller KT, Butler MW, Denardo DF. The effect of hydration state and energy balance on innate immunity of a desert reptile. Frontiers in zoology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660207/. Published May 4, 2013.
  13. Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. Journal of sport and health science. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523821/. Published May 2019.
  14. Qiu F, Liang C-L, Liu H, et al. Impacts of cigarette smoking on immune responsiveness: Up and down or upside down? Oncotarget. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5352117/. Published January 3, 2017.
  15. Barr T, Helms C, Grant K, Messaoudi I. Opposing effects of alcohol on the immune system. Progress in neuro-psychopharmacology & biological psychiatry. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911891/. Published February 4, 2016.
  16. Cañas-González B, Fernández-Nistal A, Ramírez JM, Martínez-Fernández V. Influence of stress and depression on the immune system in patients evaluated in an anti-aging unit. Frontiers in psychology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7417678/. Published August 4, 2020.
  17. Stress Management. NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK513300/.
  • Was this article helpful?
  • YES, THANKS!NOT REALLY
Spread the Love❤️
Advertisements

You Might Also Like

Nutrition

Can Black Pepper Lead to Kidney Stones?

By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics

Read more

Newsletter

Get our BEST updates delivered to your inbox:



This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Categories

  • Nutrition
  • Wellness
  • Oral Care
  • Eye Care
  • Heart Health
  • Skin & Beauty
  • Women’s Health
  • Ear, Nose & Throat
  • Respiratory Health
  • Web Stories

Links

  • Home
  • About Us
  • Contact
  • Privacy Policy
  • Terms and Conditions
  • Cookie Policy
  • Editorial Policy
  • Advertising Policy
  • Subscribe to Newsletter
eMediHealth

This site provides content for informational purposes only. The information provided is not intended for use as medical advice, diagnosis, or treatment. In case of a medical concern or emergency, please consult your healthcare provider.

This website is certified by Health On the Net Foundation.

Our Network: Little Extra

© 2019 eMediHealth. All rights reserved.

No Result
View All Result
  • Nutrition
  • Skin & Beauty
  • Wellness
  • Yoga & Meditation
  • Women’s Health
  • Heart Health
  • Allergy & Immunology
  • Bones & Joints
  • Child Health
  • Digestive
  • Ear, Nose & Throat
  • Eye Care
  • Glands & Hormones
  • Health News
  • Infectious Diseases
  • Mental Health
  • Nervous System
  • Oral Care
  • Pain Management
  • Respiratory Health
  • Sleep Disorders
  • Urological Health
  • Web Stories

© 2019 eMediHealth. All rights reserved.