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What To Do for a Weak Immune System

If you’re getting four or more colds a year, your immune system might not be in its best shape

Person sitting on couch at home, wrapped in blanket, blowing their nose, with toast and tea on table

We all catch colds here and there. It’s inevitable.

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But how much is too much? And what can you do for a weak immune system that lets those pesky bugs in over and over again?

Family medicine physician Matthew Goldman, MD, shares why your immune system can be weak. And offers advice to help give it a much-deserved boost.

Why is your immune system weak?

A strong immune system is your best defense against colds, flu and other viral (and bacterial) infections. It’s a highly complex and sophisticated system.

But it’s not always perfect.

Catching two to four colds a year is perfectly normal for a healthy person. If you keep getting sick more often than that, or if you’re prone to more severe infections, it could be that your immune system is weak.

Now, there’s a difference between an immune system that’s not quite up to snuff and a compromised immune system.

Immunocompromise is a chronic condition that a healthcare provider can diagnose. It’s often seen among people who are undergoing chemotherapy, people with autoimmune diseases, and people with conditions like HIV and others.

“Immunocompromise is seen in people who have chronic or medically induced suppression of their immune function,” Dr. Goldman clarifies. “A weak immune system is a temporary state that can be overcome with certain lifestyle changes.”

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What can keep your immune system from working its best? Dr. Goldman explains some common causes and what to do about them to pump up your immunity.

1. Chronic stress

Stress sickness is a real phenomenon.

As Dr. Goldman says, “Stress is the enemy of a strong immune defense.”

That’s because, over time, high levels of stress can kill off the white blood cells that help to rid your body of infection (lymphocytes).

That can leave open the door for viruses, bacteria and parasites to creep in and set up shop.

What’s more, high levels of the stress hormone cortisol can lead to inflammation in your body. And chronic inflammation can tucker out your immune system.

Think of inflammation like a burning building. And your immune system is a brigade of firefighters working around the clock to put it out. It’s tough work. And it’s tiring.

But as your immune system is working on tamping down the inflammation, a flu virus enters the scene. Think of the flu like a cat that runs up a nearby tree.

Now the crew is stretched thin. It’s simultaneously putting out the fire and trying desperately to save the cat. (And remember, there are fewer firefighters available to work because of those white blood cells that stress has destroyed).

Something’s gotta give.

2. Poor sleep

You might not realize it, but getting enough sleep does more than keep you from overdoing it on the caffeine the next day.

Sleep deprivation can take a toll all over your body. And your immune system can really take a hit when you’re not sleeping enough,” Dr. Goldman shares.

Remember those stress hormones? They come out when you’re not getting enough sleep. And getting your ZZZs on the regular helps your body create proteins that help your immune cells do their work.

One bad night of tossing and turning probably isn’t going to increase your risk for infection. But in the long term, poor sleep is a recipe for a weak immune system.

3. Smoking

While you may think the trouble with smoking is the increased risk of lung cancer (which is absolutely true), smoking also affects your whole body and weakens your immune system.

Smoking causes damage all over our bodies. Which can mean your immune system can struggle to keep up with its day-to-day work, let alone have the energy and resources to fight off viruses and bacteria.

4. Poor hygiene

No judgment here, but cleanliness makes a difference in the strength of your immune system. You can’t see or feel it, but your body is constantly being bombarded with germs that want nothing more than to make you sick.

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A strong immune system can take care of the bulk of them. But the more invaders there are to fight off, the weaker your immune system can become.

“It’s a matter of opportunity,” Dr. Goldman states. “The more germs are on and around you, the more chances they have to cause an infection.”

5. Chronic conditions

Living with a chronic condition can take a toll on your immune system. Again, when your infection-fighting cells are busy dealing with other crises, it can be easier for germs to get in.

Some common conditions that can keep your immune system from working its best include ones like:

How do you fix a weak immune system?

There’s not necessarily a quick fix for a weak immune system. But sticking to a few healthy habits can, over time, help strengthen your immunity.

Dr. Goldman suggests these steps.

1. Combat chronic stress

We live busy lives. And, yes, it can be stressful. But know that lowering your stress can not only help your emotional and mental health, but your physical health, too.

There are a lot of strategies that can help to minimize stress on your everyday life. You can try:

Not doing the trick? Consider talking with a mental health professional. They can help you understand where your stress is coming from and develop strategies to limit its effects.

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2. Get better sleep

Sleep is more complex (and more important) than a lot of people may realize. And while most adults need about seven to nine solid hours of sleep, some need more. And some of us can do fine with a bit less.

Seek medical help for conditions like sleep apnea, which can severely affect the quality of your sleep and weaken your immune system. And try these tips for a better night’s rest:

3. Quit smoking

If you smoke, you know that it’s not necessarily easy to just stop. But committing to quitting is the first step.

Talk with a healthcare provider about the best method for you. Nicotine replacement therapy can be a useful tool. So can relaxation techniques and self-hypnosis.

4. Practice healthy hygiene habits

Of course, how often you shower can make a difference. A daily routine is best for most people to wash away the grime of the day.

But there are other habits that can also help keep your immune system from being overloaded:

  • Wash your towels regularly.
  • Change your sheets every week or two.
  • Clean surfaces, including tables, counters and doorknobs, with disinfectant cleaning products.
  • Wash your hands after using the bathroom and before eating or handling food.
  • Pay special attention to cleaning and properly bandaging cuts and open wounds to protect yourself from potential infection.

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5. Manage your chronic conditions

Keeping chronic conditions well-managed is important for your whole body, including the strength of your immune system. Follow your healthcare provider’s advice for managing your condition, including taking your medications regularly, following any recommendations about changes to your diet or exercise routine, and keeping your appointments.

Bottom line?

Your immune system is your body’s best defense against viruses and other invaders. Treat it well.

And if you’re concerned about a weak immune system, talk with a healthcare provider, like a primary care physician. They can best advise you on ways to give your immunity a boost.

Learn more about our editorial process.

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