Skip to Content

5 hidden summer challenges for your immune system

18 June 2025 by
5 hidden summer challenges for your immune system
MSA-LUX, S à r l.-S
| No comments yet

Summer brings sunshine, joy and relaxation, but for our immune system it can mean a series of unexpected challenges. Although we enjoy vacations and long warm days, our bodies face factors that can weaken their natural defense mechanisms.

1. Air conditioning – a silent enemy of immunity

Sudden temperature fluctuations between the hot outdoor environment (35°C) and cooled interiors (20°C) create considerable stress for the body. These sudden changes can disrupt the body's natural adaptation mechanisms and weaken the function of immune cells.

Tip for balance: Try to minimize temperature shocks by making gradual transitions. Set the air conditioning to a more comfortable 24-25°C and give your body time to adapt before exposing it to extreme temperature differences.

2. Chronic mild dehydration

During the summer months, we lose more fluids than we often realize. Even mild dehydration, which we do not feel as thirst, can significantly affect the function of the immune system. Lack of fluids causes lymphatic fluids to thicken, slows down detoxification, and reduces the effectiveness of immune cells.

Hydration tip: Drink 500 ml of water immediately after waking up and maintain a minimum fluid intake of 2.5 l per da​y. Monitor the colour of your urine—light yellow indicates good hydration.

3. Disruption of sleep patterns

Short summer nights, overheated bedrooms, and social activities late into the night—all these factors disrupt the quality of sleep. It is during deep sleep that the immune system regenerates most intensively.

Tip for quality sleep: Keep your bedroom cool (64–72°F), use blackout curtains, and try to maintain a consistent routine even while on vacation. Avoid blue light from screens at least one hour before bedtime.

4. Oxidative stress associated with sun exposure

Prolonged exposure to the sun creates oxidative stress in the body, which mobilizes immune resources to repair damaged cells. This means that your immune system has less capacity for other defensive functions.

Protection tip: In addition to physical protection from the sun (hat, sunglasses, appropriate clothing), increase your intake of antioxidants in your diet. Colorful berries, dark leafy vegetables, and green tea are excellent natural sources.

5. Irregular daily routine

The summer months often disrupt our normal routines – irregular meals, late dinners, changes in daily rhythms. Research shows that regularity is a key factor for optimal immune cell function.

Tip for stability: Try to maintain at least a basic routine even during vacation periods. Keep regular meal and sleep times, albeit with some flexibility.


The Japanese approach to summer immunity

The Japanese philosophy of health emphasizes prevention and balance. The traditional Japanese approach to summer includes:

- Uchimizu – the tradition of sprinkling streets and gardens with water for natural cooling

- Eating foods with "cooling energy" – cucumbers, melons, seaweed

- Herbal teas – especially green tea and mulberry leaf tea

- Regular baths – not hot, but lukewarm, to promote circulation


Conclusion: A holistic approach to summer immunity

Maintaining a strong immune system during the summer requires a comprehensive approach. Adequate hydration, quality sleep, protection from extreme temperature fluctuations, and maintaining a certain regularity form the basis for an optimally functioning immune system.

By supplementing a diet rich in antioxidants, vitamins, and minerals, you can provide your body with all the building blocks it needs for an effective immune response.

Remember, investing in your immune system through year-round care is one of the best investments you can make in your long-term health and vitality.

in Blog
​SHARE THIS PUBLICATION
Archive
Sign in to leave a comment