Low immunity: what actions can be taken to avoid?

Low immunity is a perfect condition for infectious agents to invade the body and cause disease, so it is extremely important to take care so that it does not occur.

Then, the Healthy Minute explains why immunity gets low, what are the symptoms that this condition causes and what can be done to reverse the condition. Check out:


What is low immunity?

Low immunity is a sign that the immune system (composed of a set of cells, tissues and organs) is not functioning properly, that is, it is not being able to protect the body from possible infections and diseases.

Because of this fragility, some problems can begin to affect the body, such as bacterial and viral infections. Or even conditions such as rheumatism (a set of diseases that affect muscles, joints and bones), this being a way for the body to “warn” that there is an immune deficit.

When this occurs, it is necessary to seek an immunology specialist so that he / she can prescribe drug therapy and / or indicate habits that can be adopted to reverse the condition and stabilize the immune system’s functioning again.

What is the cause of low immunity?

Low immunity can be caused by a number of factors, as each organism behaves differently in relation to the defense mechanism. Therefore, a medical evaluation is needed to find out the real cause of the drop in immunity.

But in most cases low immunity is due to bad daily habits, such as:

  • Do not eat properly – foods are sources of nutrients such as vitamins, minerals, fibers, carbohydrates, good fats and proteins, so if the diet is not balanced and has foods that provide these components, there is a high chance of immunity getting low;
  • Do not get excited – the regular practice of physical exercises helps to avoid sedentary lifestyle, a condition that favors the increase of body weight and, consequently, facilitates the fall of immunity and promotes the appearance of innumerable diseases;
  • Excessive consumption of toxic substances – daily ingesting items such as alcohol and industrialized products (with preservatives and artificial colors), for example, affects several organs and systems of the body, among them, the immune system;
  • Smoking – the use of tobacco contributes to the reduction of the immune response and, consequently, the development of infections and diseases that harm the lungs and the cardiovascular system can occur, both of which are essential to maintain health and quality of life;
  • Do not treat diseases correctly – many people are not in the habit of looking for a doctor as soon as they notice the presence of mild symptoms of certain diseases, which gives “gaps” for the disease to worsen and affect the functioning of the immune system, leaving the organism susceptible to further complications.

What are the symptoms of low immunity?

Constant colds and flu can be signs that immunity is low.

The symptoms that arise due to low immunity are not usually very severe or atypical, so they may end up not being associated with this problem.

Therefore, in order to be able to identify the signs, it is necessary to be aware of the frequency with which they occur, which is usually much higher when it comes to low immunity.

Thus, the symptoms that may arise due to damage to the immune system are:

  • Fever and chills;
  • Excessive tiredness;
  • Nausea and vomiting;
  • Dehydration;
  • Diarrhea;
  • Spots on the skin;
  • Loss of hair;
  • Herpes.

When you notice that the appearance of these symptoms is constant and that the signs are not associated with any other condition, it is necessary to look for a general practitioner.

He / she will assess the condition and determine whether the symptoms are (or are not) associated with low immunity. If so, the patient can be referred to an immunologist for the prescription of the best treatment.

How to increase immunity?

Vitamins and supplements can help those who are deficient in some important nutrient for the body and consequently to maintain high immunity.

To increase immunity, lifestyle changes can be made , adopting healthier habits on a daily basis – such as practicing physical activity, taking care of mental health and having a balanced diet.

Thus, it is worth looking for an immunology specialist, so that he / she can give you guidelines that apply to your case and, consequently, can increase immunity. Some of these guidelines can be:

Vitamins and supplements

The various nutrients we supply to the body through food are extremely important for the proper functioning of various systems, including the immune system.

Therefore, when the food routine fails to meet the needs of the body, it is necessary to solve the problem with the use of vitamins and supplements that help to complete the correct amount of each nutrient and, consequently, avoid metabolic changes that affect immunity. .

In general, vitamins and supplements are made with plants, herbs, foods or artificial substances rich in a certain nutrient. To consume them, it is recommended to look for a nutritionist, as he / she will determine the exact dose so that there is neither a deficit nor an excess of the nutrient in the body, since both situations are harmful.

Among the options of supplements and vitamins that can be indicated by a nutrition specialist are the following:

  • Centrum (multivitamin);
  • Lavitan Memory (multivitamin and mineral);
  • All 26 Geriatric FDC (polivitaminico);
  • Addera + Immunity (supplement);
  • Nutramix iron (supplement);
  • Nutren Protein (supplement).

Control of adjacent diseases

People who have chronic diseases (such as diabetes , asthma , cancer , depression , AIDS ) and use specific medications to treat and stabilize the disease, should pay extra attention to immunity, since the body is already weakened and other changes can aggravate the situation and cause deficiency in the immune response.

Therefore, it is very important that, in addition to carrying out the appropriate medical follow-up for your case, the patient also has a routine based on healthy practices.

This includes, for example: taking all the vaccines indicated, consuming nutritious food and exercising frequently. Thus, making it possible to keep the disease under control and the immune system functioning properly.

Physical exercises

When the person exercises, the heart rate consequently increases, causing the defense cells to start a displacement process. That is, leaving the places where they are normally grouped (lung, lymph nodes, spleen) and going towards other points of the body.

This movement helps to improve the immune response of tissues and organs important for the proper functioning of the organism.

Therefore, regular and moderate physical activity can increase the immune response and help to fight infectious agents – which can trigger different diseases and harm different systems of the human body.

Mental health

Taking care of mental health is also important to keep the immune system strengthened, as emotional and psychological changes (such as stress and anxiety ) directly impact the neurological and hormonal axis, which are fundamental for the full functioning of the immune system.

Therefore, looking for activities that help reduce stress and provide relaxation and well-being on a daily basis is an excellent alternative to take care of immunity.

Food: tips to boost immunity

Spices are a source of several nutrients that in addition to helping to increase immunity, also act in the fight against free radicals, which are harmful to the body.

According to the Brazilian Association of Nutrology, food is one of the best ways to keep immunity high, as it is from there that we ingest nutrients considered immunomodulators , that is, that act directly on the immune system and favor its functioning.

To have a balanced eating routine that contains a sufficient amount of immunomodulatory foods, the ideal is to seek a nutritionist. Thus, he / she can guide and assist you in putting together a daily menu rich in foods beneficial for immunity.

Still, other feeding tips that can be recommended by this professional are:


Drinking about 2L of water a day is one of the best attitudes to increase immunity, since it is prevalent in our body, being part of the composition of cells, tissues and organs.

In addition, without water in the body, the blood has a reduced consistency, which ends up impairing the transport of oxygen and nutrients to all regions of the body. What can impact the action of our defense cells (white blood cells).

So, a good tip is to remember to keep a bottle of water close at hand to drink throughout the day. With this, one can avoid dehydration and prevent the onset of diseases that affect the immune system.

Citrus fruits

Vitamin C (ascorbic acid) is one of the most beneficial vitamins for maintaining high immunity, since it is part of the formation of white blood cells, cells that participate in the immune system and that fight foreign agents that can harm the body.

With this, there is an increase in the amount of antibodies in the body, which are fundamental to fight bacteria, viruses, fungi and other groups of parasites that damage some cellular structure.

Therefore, citrus fruits like orange, lemon, kiwi and strawberry are great for boosting immunity (since they are rich in vitamin C). The following table shows which citrus fruits contain the greatest amount of this vitamin, see:

FruitVitamin C (in 100g)
Passion fruit30mg

It is worth mentioning that, in addition to strengthening immunity, vitamin C also promotes benefits to the skin, which is healthier and brighter with the action of this compound.


Using spices such as garlic, saffron, ginger powder and black pepper to prepare meals on a daily basis is an excellent option to prevent diseases that promote the loss of immunity, since these spices are rich in antioxidant and anti-inflammatory substances .

In addition, spices are sources of vitamins and minerals, important for the performance of various metabolic activities and, consequently, for the proper functioning of the organism.

Therefore, including spices in the food routine is a practice that improves health and well-being.

Green vegetables

Dark green vegetables are a great source of fiber and aid the digestion process. They are also rich in vitamins (A, C, E, K) and minerals (zinc and selenium) with antioxidant action, which help to protect healthy body cells.

Therefore, adding kale , watercress , spinach , arugula , among other green foods to the diet, in addition to coloring the dish, will provide nutrients that can strengthen immunity and help prevent diseases that affect its performance.


This group includes nuts , chestnuts (cashew and pará), pistachios , hazelnuts , almonds , macadamia and pine nuts , for example .

Oilseeds, in addition to being very healthy, are a source of nutrients such as omega 3, vitamin E , selenium, calcium, iron, phosphorus, magnesium and potassium – which are essential in the diet of those who want to increase immunity.

In addition, they are rich in substances with antioxidant action, which help to fight the damage caused by free radicals to cells.


Teas are excellent options to increase immunity during the coldest seasons of the year , because they are made from the extraction of plants and herbs that have anti-inflammatory, analgesic properties and that fight infections that can harm the body’s defense system .

Among the best options are the following:

  • Ginger tea ;
  • Bilberry tea ;
  • Macela tea ;
  • Ch will eucalyptus ;
  • Elderberry tea ;
  • Echinacea tea .

Despite the countless benefits, consuming tea in an exaggerated way can harm the body. So always try to drink in moderation.

We warn that people who are undergoing drug treatment or pregnant women should exercise greater caution when ingesting teas , as herbal and herbal drinks can interfere with the treatment, or compromise the health of the pregnant and / or baby.

Therefore, in these circumstances, it is recommended to consult the doctor and make sure that the tea will not be harmful.


Preparing natural juices that combine fruits and vegetables, sources of vitamins (C, E and A) and mineral salts (zinc and selenium) is a way to refresh and protect your immune health.

One of the best recipes is that of green juice , an option that mixes several green leaves and vegetables such as kale, spinach, watercress and cucumber, with fruits such as orange, apple, lemon and pineapple.

This juice is rich in properties that speed up metabolism and fight free radicals that compromise the functioning of the immune system, so it is a great way to take care of immunity.

Taking care of immunity is always very important and one way to do that is by adopting healthy practices in your daily life.

This helps the body to maintain an efficient immune response to infectious agents that can put your health at risk.

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