These are the 4 major warning signs of a weak immune system—and what you can do about it: Immunologist

With the highly contagious Omicron subvariant, BA.2, that is helping to drive another surge of Covid cases around the world, prioritizing your immune system has never been more important.

Patients often ask me how they can measure their immune system. I tell them that our immune system has no real specified organs where it can be isolated and that it is a moving target. You can either use an X-ray or a single test to determine its strength or weakness.

There are four major warning signs that can tell you if you have a weakened immune system.

Don't be alarmed if you get a cold or a sneeze. People bounce back to normal in about a week.

If you get food poisoning often or catch colds that linger for weeks, it may be because of a slow response from your innate immune system.

Barriers keep harmful materials out of your body. It is the first line of defense against invaders and injuries. Its components include:

• Cough reflex, which helps us expel things that may irritate or infect us.
• Mucus production, which traps bacteria and small particles and helps expel them from the body.
• Stomach acid, which helps kill microbes that enter through our food and water.

2. You are in a constant state of stress.

Stress can be beneficial for our health.

A short-term stressor like a traffic jam is designed to help your body protect itself in an instant. Acute stress increases your immune system in the short term.

Chronic stress can lead to increased infections and poor recovery from diseases on the other end of the stress spectrum.

Studies show that frequent episodes of stress can cause flare-ups in allergic reactions like eczema and asthma, which can lead to diseases like rheumatoid arthritis and ulcerative colitis.

3. You get cold sores often, or had shingles at a young age.

The cold sores and shingles are caused by the same viruses. After you have contracted a virus, it goes into a state of inactiveness in the body.

When your cellular immunity weakens, the virus can replicate again.

Your immune system needs a boost if you see frequent reactivations.

4. You take medications that weaken your immune response.

Many important medications that are used in cancer treatment can be immunosuppressive.

Corticosteroids are used for allergies, asthma and other inflammatory diseases.

It has been shown that a history of antibiotic use can damage the gut's immune system.

You can intervene daily to make your immune resilience stronger, regardless of the status of your immune resilience.

There are some effective ways to do that.

1. Feed your immune system.

Our immune system cells need a lot of fresh fruits and vegetables, which are rich in vitamins C and beta-carotene.

Focus on getting a daily serving of cruciferous vegetables like cabbage, broccoli, and arugula.

Zinc and selenium can be found in nuts, seeds, and some meats.

Add in some of the following: green tea, herbs, and spices.

2. Get some sun.

10 to 15 minutes a day of full-spectrum light may be enough to provide adequate vitamins D and E.

Some data shows that low vitamin D is a risk factor for poor immune status. If you have weak immunity, it's a good idea to get your levels checked and supplement your time in the sun with vitamins D and calcium.

3. Focus on sleeping.

Immune resilience is affected by quality and quantity of sleep.

Sleep deprivation is associated with higher inflammation and infections. The immune system cells can focus all of their efforts and energy on a strong attack against Viruses andbacteria while we are resting.

To build a stronger immune system for the future, sleep enhances the formation of memory anti-bacteria and anti-viruses.

4. Stop smoking.

Even the chemicals in secondhand and thirdhand smoke are carcinogens. The damage that these products cause in our tissues causes us to be in a constant state of repair.

The respiratory tract is the first barrier of entry for airborne viruses andbacteria, and cigarettes, marijuana and vapes are detrimental to it.

5. Limit alcohol use.

Alcohol has a negative effect on our immune cells.

The lining of the gastrointestinal tract is damaged by chronic and binge drinking. This leads to inflammation because the gut-barrier function is disrupted.

6. Double down on stress management.

People with high physical and emotional stressors have higher levels of inflammation.

In patients under acute stress, the C-reactiveProtein, which is a marker for inflammation, goes up.

One of the best ways to strengthen your immune response is to manage stress through meditation, breathing exercises and other activities.

Dr. Heather Moday is a board-certified allergist. She is the author of The Immunotype breakthrough: Your personalized plan to balance your immune system, maximize health, and build lifelong resilience.

Don't miss: