How to Use the Immunity Self-Score Calculator
While immune function can't be measured with a single number, lifestyle habits — sleep, diet, exercise, stress, smoking, and alcohol — collectively reflect your immune health. This score gives you a practical snapshot.
The five pillars of strong immunity are: 7–8 hours of sleep, daily vegetables and fruit, 3+ exercise sessions per week, stress management, and not smoking. Improving even one area can have a meaningful impact on your health.
Frequently Asked Questions
Frequent colds, slow wound healing, persistent fatigue, and recurring mouth sores can all be signs of weakened immunity. If these occur often, review your lifestyle habits and consult a doctor if needed.
Vitamin D is essential for activating T-cells and macrophages. Many adults are deficient, especially in winter. Getting 15–30 minutes of sunlight daily or taking a supplement is recommended.
Moderate exercise (3–5 times/week, 30 min) enhances immune function. Extreme exercise (marathons, intense daily training) can temporarily suppress immunity. Moderate-intensity aerobic exercise is the most beneficial for immune health.