Lack of sleep

Keep in mind that it isn’t just the “quantity” of sleep that affects your immune system, but also the quality of it. You need to sleep the right number of hours, and you need to sleep peacefully if you want to bolster your immune system. Adults need between 7 to 9 hours of undisturbed sleep2 in order for the body to maintain a healthy immune response. If you aren’t sleeping well, you may want to try relaxation techniques like meditation or yoga. Switching off all screens about an hour before bedtime is also a good idea as it’s generally easier for your brain to go into sleep mode when there’s no bright light. 

Insufficient physical activity

Regular physical activity strongly affects your immunity and helps to avoid infections3. Conversely, if you are not active at all, you are holding your body’s immune system back, not letting it build up strength. That’s why it’s important to get in the habit and to stay active.  If you have a sedentary lifestyle, start working out, training, exercising, jogging at least a few times a week. Even as much as just walking counts, and pays off in the form of a bolstered immune system that’s better at fending off infections. 



Even hanging out with smokers while they are at it may hinder your immunity. Your body’s immune power will be greatly diminished because substances found in cigarette smoke lower its overall capacity to resist infection. If you want to enhance your immune system, don’t start smoking. If you are a smoker, consider that your white blood cells are constantly on the defensive, fighting the injuries cigarette smoke is causing you. Quitting smoking will help your immune system return to its normal function.

Poor diet

Constantly in a rush, no time for quality food? That’s a huge risk to your immunity. Along with stress and sleep, nutrition is a key factor linked to your body’s immune response4. Food is the most basic source of energy and resources for your immune health. So if you’re not eating healthy, your immune system becomes weak – it is that simple! Drop the bad habit of eating fast-food and enjoy tasty and nourishing meals instead. Make sure you include plenty of fresh fruits and vegetables – the foundation of a healthy diet!

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Lack of vitamin and mineral supplementation

There are various supplements available on the market which allow you to enhance your immunity. If you lack certain vitamins or minerals, you run the risk of having a weak immune system. While the best way to get nutrients is through diet, you can also add a vitamin and mineral supplement like Redoxon® if you think your diet might not be balanced.

The above are the most common lifestyle factors which affect your immune health. As proper control and monitoring is key to bolstering your immunity, it is time to drop these bad habits!

  1. How to boost your immune system, Harvard Health Publishing.
  2. How many hours of sleep are enough for good health? Answer From Eric J. Olson, M.D.
  3. How to prevent infections. Harvard Medical School, 2016. (Accessed 10/02/2020, at
  4. (Song et al, 2019; Patel et al 2012 and Gombart et al 2020). 
Other sources:

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