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Things That Deplete the Immune System


Things That Deplete the Immune System

Some of your everyday habits can take a toll on your immune system. Such unhealthy habits compromise your body’s ability to protect itself against viruses and bacterial infections. 

Keep on reading to explore these habits and save your immune system and therefore your health:

Lack of Enough Sleep

Failing to get ample sleep can deplete your immune system such that it cannot recognize and fight against viruses or germs. This can also make it harder for your body to recover from illnesses. That’s because your body’s ability to produce many infection-fighting cells and proteins called antibodies are limited. Note that during sleep, your body releases immune-system boosting proteins called cytokines. According to studies, inadequate sleep can deplete your immune system by up to 90 percent.

 Anxiety and Stress 

Having too much stress or anxiety only leads to the production of cortisol which increases inflammation in your body. Just being too worried or stressed can take a toll on your immune response and delay it to 30 minutes. Regular stress is even worse as it weakens your body’s ability to fend off the flu, Covid-19, shingles, herpes, and other viruses. Consult your doctor about your increasing stress levels if you can’t reduce how much and how frequent you worry

 Vitamin D deficiency 

Perhaps you may know how essential vitamin D is for strong bones and healthy blood cells. But do you know that it also boosts your immune system? To get vitamin D, create time go out and enjoy the sunshine 5-15 minutes 2-3 times a week. Also get it from eating eggs, fatty fish, and take fortified foods such as milk and cereals. 

 A Bad High Fat Diet

Mind the type of fats you consume. Make a sustainable effort to avoid bad fats such as margarine and hydrogenated oils. Instead consume good fats such as olive and coconut oils, avocado, ghee and butter. Good fats strengthen your immunity and bad fats deplete it. So watch out what you consume! 

 Poor Diet 

If you don’t want your immune system depleted, get the right amount of essential nutrients into your body. To get these phytonutrients, eat fruits and enough veggies. They can help make more white blood cells for fighting off infections and also sustaining your body long term 

Additionally, eat fresh produce, nuts and seeds for their high zinc content, vitamin A, C and E, beta-carotene and other nutrients to have a healthier body and a strong immunity. 


 Whether you smoke cigarettes ( nicotine) or marijuana, smoking depletes the immune system in the most profound ways. It leads to inflammation and immunosuppression all over the body. According to recent studies, the brain may have a relatively weaker neuro-immune response to systemic infections and inflammation. Note that nicotine is the principal immunosuppressive constituent of cigarette smoke that inhibits adaptive and innate immune responses. Simply quit smoking to save your immune system.

 Alcohol Abuse

Consumption of large amounts of alcohol can deplete your immune system, making your body more susceptible to infections caused by viruses and bacteria. This might raise your risk of catching infections especially bacterial infections like urinary tract infections ( UTIs). Even one episode of drinking can suppress your immunity for 24 hours. When alcohol suppresses the immune system, the body may take longer to recognize and respond to developing infections. In cases of severe infections, such a depleted immune system may fail to fully overcome them, prompting the use of antibiotics.

 Sedentary Lifestyle

Does your daily life involve too much sitting and doing no exercise? That can deplete your immunity and therefore affect your body’s ability to fight different infections according to a January 2012 study published in the American Journal of Preventive Medicine. Regardless of age or lifestyle, inactivity can result in an impaired immune system, inflammation, and many other chronic diseases, warns the study. Whether you’re healthy or sick, it’s lifesaving to schedule at least 30 minutes of regular exercise daily. Every health professional recommends this, except to people with certain chronic conditions. 

Now you know the daily habits you must avoid to keep your immune system strong and your body healthy and resistant against infections.  If you’ve learned from this post, feel free to leave a comment below and browse for more posts on health.


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