Health is top-of-mind now more than ever. We’re all religiously washing hands, wearing masks, and covering each and every surface we encounter with a healthy dose of Lysol. When we think about what keeps our bodies healthy and resilient against germs and illness, these are often our first measures. We focus on the external factors that jeopardize our health. This makes sense — but it’s far from our only line of defense.
The body’s natural immune system is truly the unsung hero of fighting disease and infection. Unfortunately for us, we often act in ways that compromise our body’s natural defenses. These are six things you’re doing that could be hurting your immune system — and by extension, your ability to fight off illness.
6 Things You Didn’t Know Were Weakening Your Immune System
1) Canned Foods
Canned foods are convenient. They last forever (relatively) and are a cheap pantry-filler to compensate for all that fresh produce that goes bad before you get to it. Some canned foods here and there aren’t bad — I won’t deny their utility and function. If we’re compared canned to fresh, though, we’ll see not only a disparity in lasting freshness but in sodium levels.
After all, something has to preserve the food in the tin.
In general, an excess of sodium in one’s diet can suppress immune function and anti-inflammatory response. There are obvious culprits we can point to, but few people consider just how much sodium is in our canned foods — be it a tin of tuna or green beans.
2) Loneliness & Grief
Our immune system is complicated and can be impacted by seemingly unrelated things. We have to remember, however, that mental health not only impacts our emotions and thoughts but the physical body, too.
Loneliness and grief bothcan have a significant impact on one’s immune system. This is because these experiences create anxiety and stress, which negatively impact your body’s immune function. There is an increased cortisol response that, in turn, throws your immunity off-kilter. Depression, anxiety, stress — all impact physical health and the body’s ability to fight illness.
3) UV Exposure
Sun exposure can be beneficial. In small doses, it can increase your emotional well-being, sleep quality, weight loss, and levels of vitamin D. Prolonged exposure to the sun (specifically, UV rays) can cause issues with the immune system. For instance, if you get sunburned, your body sends white blood cells to repair the damage. This can spread the immune system thin if other threats are present.
4) Too Much (or Too Little) Exercise
Both a sedentary lifestyle and an over-active lifestyle can put your immune system in jeopardy. We expect that too little exercise can hurt our health, but too much? It’s true. I’ve spoken at length on similar topics as an endurance runner. There’s a need our body has to rest and repair itself. Pushing too hard too often can result in injury, which demands an immune response. And even if you are not getting injured, prolonged, excessive exercise can increase hormone levels that temporarily decrease immune function.
5) Repressed Emotions
Unexpressed emotionsprovide more than grumpy moods and a conversation starter for your therapist. Repressed, unresolved emotions — typically negative — hurt your immunity. This is because these emotions trick the body into believing it is fighting a threat. This kicks the immune response into high gear and, with nothing physical to attack, throws it off balance.
6) Your Poor Sleep Habits
I think most of you can tell by now that sleep habits are one of the axes I like to grind. There’s a good reason for it, too. Disordered sleeping is increasingly more common among Americans and it is responsible for a lot of physical issues. Proper sleep improves and repairs organ function, particularly that of the brain and heart.
During sleep, the immune system produces cytokines, a protein that is used to fight infection, inflammation, and stress. A lack of sleep decreases the production of these proteins and, in turn, decreases the body’s capacity to defend itself. Getting good sleep isn’t just about waking up feeling rested. It actually protects and repairs your body for better long-term health and resilience.
What are your best immunity-boosting tips? Share in the comments.