How to know if you have low defenses (and how to strengthen them)

In young or middle-aged people, the body’s defenses must be perfectly trained and suitable for all life situations. If this is not the case and you get infections too often, it is usually due to an unhealthy lifestyle.

How do you recognize a weakened immune system?

A common and fairly sure sign that the immune system is going through low hours is the susceptibility to infections. If the body’s defenses are not working properly, bacteria, viruses and pathogens of all kinds have it easy.

Do you often catch a cold? Do you get the flu almost every year? Do gastrointestinal, vaginal or urinary infections bother you often? Do you have a sore throat frequently?

Such diseases, often categorized as “banal infections”, they occur much more frequently in people with immunodeficiency. Then one speaks of an acquired or secondary immunodeficiency, in contrast to a congenital (primary) immunodeficiency.

Do you often feel weak and exhausted even without a specific infectious disease? Do you often find it difficult to concentrate on your tasks? This can also be due to a weakened immune system.

In case of suspicion, the doctor may request a Complete blood test with immune cell count.

Can medical treatments weaken defenses?

The autoimmune diseases, in which the immune system attacks the body’s own tissues, it is treated with drugs that reduce immunity.

It is the case of rheumatoid arthritis, multiple sclerosis, ulcerative colitis and Crohn’s disease, among other disorders. In such cases, immunosuppression is intended to reduce the damage caused by the runaway immune system.

Besides, After major surgery, the immune system may be temporarily weakened. The degree of this immune depression depends on the general condition of the patient and the postoperative treatment. The immune system usually recovers in a few weeks.

After a transplant, patients receive medication to suppress the body’s defenses. This is to prevent the immune system from attacking and rejecting the transplanted organ. Such immunosuppressants generally must be taken for life.

In the case of cancer, chemotherapy or radiation can weaken the defenses. During chemotherapy, the immune system is affected to a greater or lesser extent depending on the drug used, the dose, and the duration of treatment. After chemotherapy or radiation therapy, the immune system usually recovers within a few weeks.

How can the immune system be protected and strengthened?

Diet is essential for the state of defenses. It is not necessary to include any exotic food to strengthen immunity. On the contrary, the best diet is one that is based on local, fresh and seasonal plant foods, organic if possible, and prepared at home with simple methods.

It is important that this diet include the widest possible variety of ingredients. Each of them will contribute something that will strengthen the defenses in some way. Keep in mind that each plant generates substances to adapt and protect itself from the pests that threaten it. Many of these substances are antioxidant and anti-inflammatory, and therefore support the functioning of the immune system in humans.

Refined fats are not recommended. artificial (such as hydrogenated or trans fats) or overcooked. The best fats are olive oil, avocado, and those found in nuts and seeds.

Added sugar should also be avoided. ready meals of industrial production, pastries, fried foods, alcoholic beverages and soft drinks, both sweetened and those containing sweeteners.

What sport is good for immunity?

Any type of physical activity is beneficial. Sport is only harmful when it becomes an obsession and rest and recovery is not allowed or the body is pushed beyond its limits. The rule is that exercise does not hurt and you have to enjoy it.

If you don’t get enough exercise, don’t go all out. Start small. For example, start with half an hour of physical activity two to three days a week, such as brisk walking, bicycling, or jogging. Increase these activities until you are physically active for at least a half hour to an hour five days a week.

It’s easier if you do family activities (for example, bike rides or walks with your partner and children) or meet friends to play sports.

In addition to diet and sport, It is necessary to incorporate some good habits:

Drink enough (one and a half to two liters of water or unsweetened infusions). Do not smoke or take other drugs. Make sure you sleep at least 7 hours and take breaks throughout the day. You can learn some quick relaxation technique. Try to limit the pressures and stress of work and/or family. Take care of your mental hygiene. Try to have constructive thoughts, talk to someone who understands the conflicts with your partner, boss or colleagues.