From catching every cold going to feeling tired all the time, learn more about the possible signs of a weakened immune system & what you can do to help
What is the immune system?
Your immune system is a network (or system) of cells, tissues and organs in your body that are constantly working together behind the scenes to help protect you from harmful things like bacteria and viruses.
When you’re ill, it’s your immune system’s job to fight off the illness and help your body recover. However, sometimes it might not work as well as it should do.
For some people, a weakened immune system is something they’re born with. Or, it can be caused by malnutrition or a particular medical condition, such as HIV, some types of cancer or an autoimmune disease (where the immune system mistakenly damages the body's own healthy cells, tissues and organs).
Certain medications are also known to lower the immune system defences. In these cases, your GP or healthcare professional should be able to advise on how your immune system will be affected and what actions you should take to support your health.
Here are some of the common signs that can indicate a weakened immune system.
5 signs of a weakened immune system
1. You regularly have a cold
It’s normal for both adults and children to catch colds throughout the year. (Children might have eight or more colds a year). Most people, including children, recover from these in around one to two weeks.
However, if you’re regularly catching colds or finding that it’s taking a long time to get over symptoms, this could be a sign that your immune system isn’t able to fight off viruses as well as it should do.
2. You regularly have an infection
Similarly, regularly having infections such as ear infections or sinusitis, or needing to take antibiotics more than twice a year could be a sign that your body isn’t being guarded against infection as well as it should be.
3. You have wounds that are slow to heal
When you get a minor wound such as a small cut or graze, your immune system kicks in to help protect and heal the wound, regenerating new skin.
Most minor cuts and grazes can be treated at home by cleaning the wound and covering it with a plaster or dressing and they should start to heal in a few days’ time.
However, if small cuts and grazes are lingering around for a long time without properly healing, this could be a sign of a sluggish immune system.
4. You regularly have cold sores
Cold sores are small blisters that can form around the lips and mouth. They’re a common occurrence caused by the herpes simplex virus, and usually clear up by themselves in around seven to 10 days.
Most people are exposed to this virus as a child where it can be passed on after close skin-to-skin contact, such as kissing a relative who has a cold sore. The virus then stays in your skin for the rest of your life which, if triggered, can cause a cold sore.
There are many things that are thought to trigger a cold sore, including strong sunlight or feeling tired and fatigued. They’re also linked to having a weakened immune system and can be triggered at times when you have a high temperature or another infection that your body is fighting off, as well as when you’re stressed which can have a negative impact on your immune system.
5. You feel tired all the time
If you’re getting enough sleep but still feeling exhausted all the time, this could be a sign that your body is conserving energy in order to fuel and support a compromised immune system and help you fight off illness and infections.
If you’re concerned about any symptoms you may be experiencing, or have concerns about your immune system you must speak to your GP.
What causes a weakened immune system?
As mentioned earlier, some people can be born with a weakened immune system, or it can be caused by malnutrition, certain medical conditions or medications. You should speak to your GP or healthcare professional for further advice and support, if that’s the case for you.
Other common triggers and factors that can increase your risk of a weak immune system include:
Everyday stress
If you’ve ever found yourself becoming ill during times of stress, such as work or family worries, you’re not alone. Stress can trigger an inflammatory response in your body which can impact the way your immune system works and make you more prone to illness or infections.
Not getting enough sleep
When you’re sleeping, your body is in repair and recovery mode, and a good night’s rest is important for supporting your overall health. Sleep can help you both recover from illness and maintain your immune system’s defences so it’s ready to kick in against future illnesses.
If you’re not getting enough sleep, it can lead to a compromised immune system that can’t protect you as well as it should.
Not eating a healthy & balanced diet
Our bodies need a whole range of essential vitamins and nutrients to function properly, including vitamins A, B12, C and D, selenium, zinc and folate which are all known to support your immune system.
Your diet is the first port of call to make sure you’re getting everything you need, so if you’re not eating a healthy and balanced diet with a wide range of fruit and vegetables and non-processed food, you could be missing out on the support your immune system needs.
Our body’s main source of vitamin D is from the sunlight, and it can be hard to get enough of this during the colder months of October to March. It’s recommended that adults and children over four take a daily supplement of 10 micrograms (µg) of vitamin D during autumn and winter to help keep levels topped up. People who have little to no exposure to sun should consider taking a daily 10mcg supplement all year round.
Smoking
Smoking harms your body in many ways, including damaging your lungs and other vital organs, which could lead to severe and long-lasting illnesses. It also has a direct impact on your immune system, making you more likely to catch respiratory infections like flu and pneumonia.
Drinking alcohol
Alcohol is also harmful for your body and can suppress your immune system even after a single drinking session. Drinking more over time can lead to longer-term problems where illnesses are more severe and symptoms last longer because your immune system is having to work harder than normal.
Age
Both young children and older people can be more at risk of catching illness and infections.
Children’s immune systems aren’t fully developed until around eight years old, and they can be particularly prone to viruses and other illnesses. This can be made more likely if they’re picky eaters who might struggle to eat enough foods containing essential immune-supporting nutrients. Contagious illnesses can also circulate more easily in close communities such as schools, where they can be picked up by children and then passed onto family members and friends.
On the other end of the spectrum, the immune system starts to decline with older age in a process known as immune senescence (biological ageing). Although there’s no set age that this can start to happen, it can become harder for your body to fight off infections the older you get.
How to support your immune system
When it comes to supporting your immune system, there are lots of things you can do to help, including:
Avoiding smoking
Since smoking is so harmful for your health and immune system, it’s advised to avoid this or quit (if you do smoke).
We know quitting is much easier said than done, so here are some of our top tips for overcoming cravings and going smoke-free. We also have a range of stop smoking products that could help you on your quitting journey.
Cutting back on alcohol
The only way to keep your body completely safe from the effects of alcohol is to cut it out completely. But, if you do drink, it’s recommended to consume no more than 14 units of alcohol a week on a regular basis and spread your drinking over three or more days.
We share some advice on how to cut back on alcohol and a guide to sober social activities to try.
Eating a varied & balanced diet
Filling your plate with the rainbow isn’t just tasty, it’s also good for our bodies and for maintaining the way the immune system works. Aim to eat five portions of fruit or veg a day and incorporate a wide range of other plant-based food, like wholegrains, beans, pulses, nuts and seeds into your meals throughout the week, too.
Whilst you should try to get all the nutrients you need from your diet, sometimes that might not be possible and you may want to consider a supplement.* As we shared earlier, vitamin D supplements are recommended during autumn and winter, but it could be helpful to consider other supplements or multivitamins containing vitamin C, zinc and selenium which help to support the immune system. We share some options to consider at the end of the article.
Staying hydrated
A healthy and balanced diet doesn’t just mean food. It’s also important to stay hydrated and drink plenty of water or non-alcoholic drinks throughout the day. Find out more in our article on how much water to drink a day, which includes tips on upping your hydration levels.
Exercising
Keeping your body moving has so many benefits, from reducing your risk of illnesses, to lowering everyday stress levels, improving sleep quality and boosting your mood. Aim to do some movement every day and at least 150 minutes of moderate intensity activity a week. From running to home workouts, here’s some advice on how to get started with an exercise routine.
You must speak to your GP before starting any new forms of exercise if you have not exercised in a while or have an existing medical condition.
Washing your hands regularly
Our hands come into contact with lots of things every day where they can pick up bacteria and germs that could cause viruses and infections.
Washing your hands regularly with soap and warm water for 20 seconds can help to get rid of germs and limit the spread of infections to both yourself and others. You may also want to take things like hand wipes or hand sanitisers with you when you’re out and about, for times when you don’t have access to a sink.
Finding ways to relax
Everyone relaxes in different ways, but you might find it useful to try techniques like meditation or mindfulness, to help with lowering everyday stress levels.
Chronic stress (a constant feeling of stress that won’t go away) can have a long-term effect on your immune system and your overall health. You should speak to your GP if you think you’re experiencing chronic stress to get further support.
Keeping up with vaccinations
Vaccinations are important in protecting against many infectious viruses and diseases.
It’s advised to make sure you and your child (if you have, or care for, a child) are up to date with your routine vaccinations. You can check with your GP if any are missing.
You may also want to consider getting a winter flu vaccination every year to help protect against that year’s strains of flu. This is offered for free through the NHS or locally funded services for those that are considered clinically at risk, such as to those who are pregnant or over the age of 65.
Alternatively, Boots offer a private Winter Flu Jab Service for those aged 16 years and over who are not eligible for a free vaccination but still want to protect themselves against flu.**
Boots offers a number of other vaccinations that you may be interested in to help support your immune system, including:
- The private Pneumonia Vaccination Service for people aged 18 and over.^ Although, please note, you’re eligible for a free pneumonia vaccination from the NHS if you’re over 65, and may also be eligible if you’re under 65 and have a long-term health condition
- The private COVID-19 Vaccination Service for people aged 12 and over.^^ You may be eligible for a free vaccination through the NHS depending on your age and if you have a health condition that puts you at increased risk of COVID-19
- The private Chickenpox Vaccination Service for adults and children aged between one and 65.† You may be eligible to have this for free on the NHS if you’ve not had chickenpox before and you’re in close contact with those at high risk from the infection
How else can Boots help?
From speaking to your local Boots pharmacist for advice and treatments, to shopping our wide range of health and wellness products, there are lots of ways Boots can help you look after yourself.
For further support with taking care of your immune system, here are some products to consider:
Remember, if you have any symptoms that you’re concerned about or that you feel are a sign of a weakened immune system, it’s best to see your GP for further advice and support.
