The immune system is the body’s natural defence line against harmful microorganisms such as bacteria, viruses, fungi, and parasites.

When it works properly, it quickly detects threats and mobilises protective cells and antibodies to stop infections before they spread. However, if the immune system is weakened, the body becomes more vulnerable to illnesses, some of which can be severe.

A low immune system often makes people prone to frequent colds, flu, foodborne infections, or opportunistic infections that normally wouldn’t cause harm. It may also lead to conditions like oral thrush, urinary tract infections, slow recovery from sickness, and poor wound healing.

Weakened immunity doesn’t just raise the risk of infections — it can also worsen chronic conditions such as diabetes, cardiovascular disease, and autoimmune disorders. Poor regulation of inflammation in the body means prolonged symptoms and more frequent hospital visits. Over time, a weak immune system may even fail to eliminate abnormal cells, increasing the risk of cancer development.

Here are key ways to strengthen your immune system:

1. Get Adequate Sleep

Good sleep helps the body repair and recharge. Adults are advised to sleep for at least seven hours each night, preferably before 11 p.m. Poor sleep can cause fatigue, lack of focus, sluggishness, weight gain, and weakened immunity.

2. Avoid Overusing Antibiotics

Excessive use of antibiotics disrupts the gut microbiome, which is vital for strong immunity. Misusing antibiotics can also lead to resistance, making infections harder to treat. Conditions like malaria and typhoid should not be self-diagnosed or treated together unnecessarily, as this misuse contributes to drug resistance and toxicity.

3. Cut Down on Sugar

Excessive sugar, especially from sweetened drinks, can trigger cravings and insulin resistance. Over time, this may lead to diabetes, obesity, heart conditions, and premature ageing.

4. Maintain a Healthy Weight

Excess body fat, especially belly fat, is linked to insulin resistance and a higher risk of diabetes. Regular checks such as fasting blood sugar and HbA1c tests are recommended.

5. Eat a Balanced Diet

A diet lacking in essential nutrients like vitamins C, D, and zinc weakens immune response. Eating a variety of fruits, vegetables, and nutrient-rich foods helps boost immunity.

6. Avoid Substance Abuse

Excessive alcohol and smoking impair immune defences. Long-term use of certain painkillers, when not medically supervised, can also damage the stomach lining and increase health risks. Nicotine, in particular, weakens immune cells and raises susceptibility to infections and chronic diseases.