How Your Weight Can Impact Your Immune Health

As cold and flu season rolls around, it’s a good reminder that certain health factors can make it harder for your body to fight off infections. One of these factors? Body weight.

Even if you haven’t thought of excess weight as a health concern, it’s important to know that obesity—defined as a BMI of 30 or higher—can affect your overall health and longevity. It’s linked to higher risks for diabetes, heart disease, liver issues, and even some cancers. Plus, it can influence how your immune system responds when your body needs it most.

Why Weight Matters for Your Immune System

Fat cells aren’t just storage—they’re active players in your body’s biology. They release inflammatory proteins and hormones that can make your immune system less responsive. People with excess body fat are also more likely to have lower vitamin D levels and more oxidative stress, which further weakens immune defenses.

This is especially true when it comes to respiratory illnesses. Individuals with obesity are more likely to get the flu, require hospitalization, or experience complications. Vaccine responses can also be less effective, meaning your body may not build the same level of protection after immunization.

How to Support Your Health

Managing weight doesn’t have to be overwhelming. Even a small reduction—about 5% of your body weight—can have a meaningful impact on health and immunity. Approaches can include:

• Balanced eating and portion control: Focus on nutrient-rich foods and consistent meal timing.

• Regular movement: Daily activity, whether a 30-minute walk or light strength training, helps your body function optimally.

• Sleep and stress management: Adequate rest and stress reduction support hormone balance and immunity.

• Professional guidance: For those needing extra support, options like GLP-1 medications can assist with appetite regulation and weight management, but should be used under medical supervision.

Supporting your gut health, hydration, and nutrient intake can make a big difference, especially if using medications or supplements to manage weight. Even small, consistent changes in lifestyle can help your immune system perform at its best.

At Sunset Medspa, we believe in treating your wellness holistically. Healthy weight management isn’t just about appearance—it’s about building a stronger, more resilient body that can handle whatever the season throws your way.

Take the first step today: Focus on one small change—like drinking more water, adding a daily walk, or eating one more serving of vegetables—and let that momentum carry you toward better health and immunity.

Reference

Jacques, J. (2025, October 3). How does your weight affect your immune health? Thorne. https://www.thorne.com