Symptoms of low immunity: Boost it naturally with these tips from top immunologist

An expert highlights 9 common signs of low immunity and shares simple ways to boost it naturally through lifestyle and diet.(Image: Pexels)

In this hustle and bustle lifestyle that we live in, it can be quite easy to neglect the condition of your immune system. Factors such as stress, bad diet, sleep deprivation or exposure to environmental pollution can cause a decrease in the body’s immunity and render it susceptible to infections and diseases.

A low immune system doesn’t always show in a drastic way on your body. Instead, sometimes there are more subtle signs that it’s time for your body to get some back up. Symptoms include repeated colds, pervasive fatigue, slow healing of cuts and digestive difficulties. It’s hard to overstate that there are early warning signs and that you can take proactive steps to shore up your defenses.

Dr Shivani Bhardwaj, immunologst at Vital Health Clinic in Delhi told Moneycontrol, “A healthy immune system isn’t about avoiding germs but giving your body a resistance and strength to attack them effectively”. By recognizing warning signs and adopting good lifestyle habits, recurrent sickness can be greatly diminished and health improved in general.

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Frequent Infections

“Repeatedly getting colds, flu or urinary tract infections more frequently than in the past can be a sign that the immune system is off,” says the doctor. Boosting immunity with vitamin C, zinc and probiotics can prevent recurrence.

Constant Fatigue

You’re exhausted even though you’ve had enough sleep. That road-tired feeling while behind the wheel is an everyday reality for people with low immunity. Healthy eating, physical activity, and stress management can help maintain energy levels.

Slow Wound Healing

Cuts, bruises or scratches that are slow to heal are a sign your immune system isn’t working at its best. Foods high in protein, vitamin C and staying hydrated can help with tissue healing.

Digestive Problems

Chronic diarrhea, chronic constipation or digestive disturbances like bloating could indicate the immune system in the gut is on-the-fritz. Fiber, fermented and probiotic foods will balance out gut flora also.

Skin Issues

Dry skin, rashes or mysterious breakouts may be a way of expressing a weakened immune system. Caring for your skin with antioxidant-rich fruits, nuts and staying hydrated.

Frequent Headaches or Sinus Problems

If you have repeated sinus congestion or frequent headaches, this may be a sign that your body is having difficulty warding off low-grade infections. Building up the layers of defense with healthful eating and hydration could help.

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Weight Fluctuations

Immunity can be influenced by unwished loss or gain of weight. A nutritious diet that includes whole grains, lean proteins and healthy fats helps support proper immune function.

Mood Changes

Poor immunity can interrupt neurotransmitters, causing irritability, anxiety or depression. Stress management, meditation and good sleep are equally beneficial for your mood as they are your immunity.

Persistent Inflammation

Chronic inflammation, from joint pain or a sore throat or some other slight ailment could signal immune imbalance. Anti-inflammatory foods such as turmeric, green tea, and berries have anti-inflammatory effects that can help decrease inflammation through natural means.

Natural Ways to Boost Immunity

• Eat Foods That Boost Your Immune System: Citrus fruits, garlic, ginger and green leafy vegetables all help.

• Exercise: Moderate physical activity boosts the immune system.

• Good Rest: Get 7-9 hours of restful sleep; it is necessary for the immune system.

• Keep Stress in Check: A few well-chosen yoga poses as well as meditation and mindfulness can diminish stress-related immune suppression.

• Hydrate: Drinking water helps circulation and lymphatic flow.

• Limit Sugar and Processed Foods: These compromise the immune system.

 FAQs about immune system

1. What are the common signs of a weakened immune system?

- Common signs include frequent infections, constant fatigue, slow wound healing, digestive problems, skin issues, frequent headaches or sinus problems, weight fluctuations, mood changes, and persistent inflammation.

2. How can I boost my immune system naturally?

- You can boost your immune system by eating immune-boosting foods like citrus fruits, garlic, ginger, and green leafy vegetables, engaging in moderate exercise, getting 7-9 hours of restful sleep, managing stress through yoga and meditation, staying hydrated, and limiting sugar and processed foods.

3. What foods help improve my immune system?

- Foods that boost the immune system include citrus fruits, garlic, ginger, green leafy vegetables, foods high in protein, foods rich in vitamin C, fiber, fermented and probiotic foods, and antioxidant-rich fruits and nuts.

4. How does stress affect the immune system?

- Stress can suppress the immune system, making you more vulnerable to infections. Managing stress through yoga, meditation, and mindfulness can help maintain a strong immune system.

5. Can poor immunity affect mental health?

- Yes, poor immunity can affect neurotransmitters, leading to mood changes such as irritability, anxiety, or depression. Proper stress management, meditation, and good sleep are beneficial for both mood and immunity.

By paying attention to your body and making conscious lifestyle changes, you can strengthen your immune system naturally and become less susceptible to infections.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.