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Are We Wrecking Our Immune Systems?

Your lifestyle may be making you sicker than you realize. We’re in the thick of it, the time of year we all wish we had just stopped for 10 minutes to get our flu shots — cold and flu season. “The season in which flu is the highest in Chicago is usually late January into early February,” explained James Judge, MD, family medicine. “That’s why we tell people if they didn’t get their flu shot in the fall, come in right now. The greatest danger is in these two months.” Viruses that cause colds and the flu are transmitted from person to person. So it is very likely that your coughing cubicle mate, the sneezing train passenger or runny-nosed classmate can make you or your family sick. But are our lifestyles and environmental factors weakening our immune systems? In other words, are we making ourselves more susceptible to disease? More and more signs point to yes. “There’s a lot about our lifestyles that cause us to get ill,” said Dr. Judge.

Poor lifestyle choices and environmental factors can weaken our immune systems and make us more susceptible to respiratory illnesses.

What causes your immune system to lose its steam? It might help to first understand how it works.

Your immune system is a complex network of cells, tissues and organs that work together to defend your body against illnesses. Through an elaborate communication system, they prevent infection-causing germs such as bacteria, viruses and parasites from entering your body. If, for some reason, these invaders enter your body, the system releases proteins called antibodies that identify foreign cells and attack them.

Poor lifestyle choices and environmental contaminants can break down your immune system’s effectiveness. When your immune system is busy fighting your poor habits, it is unable to protect your body against germs.

The Sick Culprits

Are you guilty of making yourself sick? Here are several of the most common crimes people commit against their immune systems.

Stress
Between work, family, home life and an abundance of commitments, Americans are busier than ever. “It’s a very hurried and stressful lifestyle, much more so than 20 years ago,” said Dr. Judge. “And we know that stress has very negative implications in terms of how the body heals.”

Study after study suggests that stress produces hormones that interfere with the way our bodies fight disease. For example, Dr. Judge noted, people who have experienced a death or divorce in the past year have a higher chance of getting an upper respiratory illness.

The Verdict: Take time out for yourself. Assess what may be causing stress in your life — work, commitments, family pressures — and take steps to eliminate the stressors. And don’t be afraid to seek comfort from friends and loved ones.

Lack of Exercise
It is no secret that obesity is an epidemic in our country. Obesity can lead to a wide range of health problems, including cardiovascular disease and diabetes. So it is no surprise that obesity can decrease your chance of fighting off infection. Furthermore, a 2005 study conducted at the University of North Carolina at Chapel Hill School of Medicine found that obese mice demonstrated a decreased ability to fight off the flu virus, compared with lean mice.

The Verdict: Get moving. “All the studies on moderate exercise say that it can cut the likelihood of respiratory illness by 50 percent,” said Dr. Judge.

Poor Diet
Admit it: You’ve been guilty of the “grab-and-go,” picking up food at a local fast food restaurant between work and sports practices. This habit can lead to a poor diet and cause weight gain and decreased energy. Plus, you’ll miss out on important vitamins and anti-oxidants that help boost your immune system.

The Verdict: Eat a balanced diet full of fruits and vegetables. If all else fails, take a vitamin supplement, Dr. Judge said.

Sleep Deprivation
“Get your sleep,” advised Dr. Judge. “Lots of studies have shown that people who get less than seven hours of sleep have twice as much chance of developing upper respiratory illnesses.” The same goes for travelers. “It’s related not just to jet lag, but because their sleep pattern gets disturbed.”

The Verdict: Seven to eight hours of sleep each night is the key to a healthy immune system. 

Smoking
If you are a smoker, you are probably tired of hearing that it is bad for your health. This is especially the case when it comes to getting sick. Cigarette smoke creates irritation on our upper nasal area and in our chest — areas that are supposed to stop germs from entering the rest of our bodies.

“Smokers get an entirely different — and usually more potent — kind of infection as a result of the smoking and its impact on the immune system,” said Dr. Judge. “The combination of chronic irritation and the immune system getting hit both play roles in why smokers get sick more often.”

The Verdict: We’ll say it again — it is never too late to quit.

Pollutants
According to the Centers for Disease Control and Prevention, environmental pollutants such as smoke, dust, gas or diesel fumes can trigger asthma attacks in people with hypersensitive airways. In addition, pollutants can modify immune responses to inhaled antigens, increasing this group’s chances of getting sick. “It simply comes down to a mechanism that causes irritation in the upper respiratory tract. It creates an environment that welcomes viral implantation,” said Dr. Judge.

Has pollution caused a rise in allergy cases throughout the years? The fact that more people in highly developed North American and European countries have allergies than those in third world countries suggests that this is likely.

The Verdict: If you have asthma or allergies, avoid smoky indoor spaces and stay indoors on days with high pollution indexes. 

Think You May Be Flu’s Latest Victim?

We’re here to help. Call (888) LUHS-888 to make an appointment with a primary care physician.

Arming Your Immune System

How else can you protect yourself from getting sick this cold and flu season? A few simple things can help you build a healthy immune system and keep you well.

Get your flu shot
The Centers for Disease Control and Prevention recommend that people who are at high risk for flu complications get vaccinated. This includes children ages 6 months to 5 years, pregnant women, people 50 years and older, people with certain chronic conditions, and people who live in nursing facilities.

Wash your hands
Constantly washing your hands will stop germs from spreading. And avoid touching your eyes, mouth and nose because this is how germs enter your body.

Avoid close contact
Put some space between yourself and people who are sick or might be sick.

Call It Quits

Stop smoking with the help of Loyola smoking cessation classes. We have two programs to fit your needs:

Program: Individual or group sessions offered by the Department of Psychiatry & Behavioral Neurosciences
Goal: To treat the emotional and psychological impacts of smoking addiction
Meetings: This 12-week program meets on Fridays at the Loyola Outpatient Center. You can join at any time.
Contact: Call (888) LUHS-888 and ask for extension 6-5093.

Program: Group support offered by the Center for Heart & Vascular Medicine
Goal: Focus on changing habits and routines to stop smoking
Meetings: This 6-week program meets on Wednesdays at the Center for Heart & Vascular Medicine.
Contact: Call (888) LUHS-888 and ask for extension 6-0585.