By now, you likely know that weight-related issues contribute to type 2 diabetes, cardiovascular disease, high blood pressure, high cholesterol, sleep apnea, fatty liver disease, cancer and more. But did you know that your weight can also have an effect on your immune system?

Though the exact connection between weight and the immune system isn’t known, many studies have discovered correlations. We examine some of these findings and considerations below.

Weight and Your Immune System: Connecting the Dots

Obesity and Immune Function

Regardless of an individual’s dietary and activity habits, obesity itself has been shown to impair immune function in some studies. This is because obesity is very complex and has the potential to alter many processes and pathways in the body, many of which affect the immune system.

For example: hospitalized patients with obesity are more likely to develop secondary complications such as sepsis, pneumonia, and wound and catheter infections. Bacterial and viral infections are more likely to develop, possibly due to obesity’s effects on cell function.

The Role of Nutrition

We all know that foods rich with fiber, vitamins and antioxidants boost your health. That’s why the wise old saying, “An apple a day keeps the doctor away” is so popular!

Specifically, foods rich with iron, zinc, copper and vitamins C, A, E, B-6 and folic acid strengthen your immune system to keep you healthy. But on the other hand, high-sugar and high-fat foods can weaken your immune defense by causing oxidation damage or increased blood sugar.

Additionally, without enough protein, you are at risk for malnutrition. Combined, different nutrient deficiencies can weaken your immune system and lead to infection.

The Role of Exercise

As you might expect, frequent activity can reduce your risk for chronic disease and ward off high blood pressure, high cholesterol, sleep disturbances, mood and weight issues.

Studies have shown that exercise can increase the number of immune cells your body produces, ward off infection and strengthen its natural defenses. But be careful, because too much exercise can actually weaken your immune system if you don’t get enough sleep and rest.

What Can You Do to Stay Healthy?

If you’re concerned about your weight and its effects on your immune system, consider this:

• Carbohydrates: Decrease simple carbs such as baked goods, honey, jams, etc.
• Fats: Decrease saturated or trans fats in processed or fried foods, fatty meats, butter or margarine, commercial baked goods, some vegetable oils, etc.
• Water: Aim to drink at least 60 – 80 fl. oz. per day!
• Produce: Aim to eat two cups of whole fruit and three cups of veggies per day.
• Exercise: Aim for at least 150 minutes of moderate-intensity exercise per day.

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