Common habits that weaken the immune system without you knowing

Do you fall ill every now and then - with every season change, or even after a stressful day? If seasonal sniffles always strike you, and feeling constantly tired has become more normal than rare, it could be a sign of a weak immune system, one that can struggle to cope with even minor triggers.

Building immunity isn't a one-day job. Powering up your routine with a healthy and balanced meal, regular exercise, active lifestyle, and some mindful moments, can help strengthen your immunity. If you are prone to falling sick, you may be unknowingly doing things that weaken it.

Here are common habits that may wreak havoc with your immunity:

Always being in stress

Being in stress isn't particularly bad. Some amount of it can in fact help people perform better, and improve cognitive function. Too much of it, over a longer period of time can be detrimental for immune function. A study published in the Journal of Clinical Medicine explains how stress affects the function of immune system. While short-term stress can boost immunity, long-term or chronic stress weakens it by raising cortisol levels. How you react to the stress can also impact how it affects your body. People who adversely react to stressful situations, may also be prone to falling ill.

Staying up till late

Considering there is little time to spend on leisure activities during the day, many people indulge in revenge bedtime procrastination, where they stay up late to reclaim leisure time. However, this habit could directly impact your immune system. A study published in Springer journal shows that early nighttime sleep can improve body's immune responses, such as increasing naïve T cells and pro-inflammatory cytokines. Improper sleep hygiene can greatly affect your immune system, even though it may not be apparent at the moment.

Too much sitting

People may be sitting more than ever before, as most of us have sedentary office jobs. Not being mindful enough to get up at regular intervals can land you in great trouble though. Sedentary or inactive lifestyle is linked to low immunity. This is particularly true for older adults. A study published in Gerontology says decline in physical activity, can result in immune system dysfunction and increase chances of infection and worsening existing conditions in elderly, including cardiovascular disease, cancer, and inflammatory disorders.

Eating ultraprocessed foods

While having junk food once in a while doesn't cause significant harm, frequent consumption of ultraprocessed foods—like packaged snacks, sugary drinks, and ready-to-eat meals can disrupt gut health and cause inflammation, both of which impair immune function. These foods are often high in sugar, unhealthy fats, and artificial additives, and low in nutrients that support immunity like vitamins C, D, zinc, and fiber. A balanced diet rich in whole foods, fruits, vegetables, and lean proteins is essential to keep your immune system strong and responsive.

Not washing your hands

Skipping handwashing might seem harmless, but it significantly increases your exposure to pathogens. Hands are a major carrier of germs, and touching your face, mouth, or food with unwashed hands can lead to infections. Regular handwashing especially before meals, after using the restroom, or coming home from public places is one of the simplest and most effective ways to prevent illness.

Skipping fruits and veggies

Fruits and vegetables are packed with immune-boosting nutrients like vitamins A, C, E, antioxidants, and fibre. Regularly skipping them deprives your body of essential tools it needs to fight infections. A diet lacking in fresh produce can leave your immune system undernourished and sluggish. Aim to include a variety of colorful fruits and vegetables in your daily meals to maintain optimal immune function.