if you are suffering from fatigue, headaches, or other unpleasant symptoms, some lifestyle habits that surprising affecting your immunity system.
The immune system is the body’s first defense mechanism, which can directly protect the immune system and health from pathogens that cause various bacteria, viruses and other diseases.
A weak immune system can lead to serious health conditions because the body is unable to process the bacteria you contact every day.
The stronger the immune system, the better the protection against cold viruses and other diseases. On the other hand, people with weakened immunity are more susceptible to frequent cold sinus infections and tedious rehabilitation.
In addition, various factors that cause fatigue and drowsiness can also weaken your immune system and make you more likely to get sick. You may be surprised to find that many daily habits can actually cause damage to the immune system.
In fact, most habits have a direct impact on the immune system, especially the age to keep the immune system strong. The importance of developing healthy habits and stopping bad habits is the top ten daily habits that directly damage the immune system.
Being a Night OWL
If you work late at night, watch TV or do projects late at night, poor sleep habits can impair the function of the immune system and reduce the level of killing white blood cells that fight bacteria.
A 2017 study published in the Journal of Sleep showed that sleep cytokines release various cytokines released by the immune system to protect the body from infections and diseases. These diseases and diseases can significantly reduce sleep deprivation and help.
They found that compared with their siblings, twins with different sleep patterns and shorter sleep duration had weaker immune systems and lower blood lymphocyte activity. Make sure to wake up at the same time every night at a certain time every night, and make sure you have 7-9 hours of sleep every night.
Sleep is the time to rejuvenate and regain your health. If you don’t get enough sleep, your body will be closed, which is necessary to prevent the infestation of pathogens. “Previous studies have linked sleep restriction and sleep deprivation to the development of obesity, diabetes, and hypertension.
Excessive stress causes a hormonal imbalance in our body, weakens the immune system and makes it more susceptible to illness.
Stress produces cortisol, which weakens the ability of T cells to fight infection. To reduce stress and stay healthy, you need to work for 30 minutes a day or take deep breaths and meditation. All of these can reduce the effects of stress.
Although we may not understand it, the physical and emotional requirements of our daily work exhaust our immune system’s ability to fight bacteria and viruses.
When your body is constantly working to repair the damage caused by stress, it has less resources available to deal with invading pathogens.
Excessive Sugar Intake
If you eat or drink regularly to satisfy your cravings, your immunity will decline. Refined sugar can reduce the ability of white blood cells to kill bacteria.
Sugar can actually prevent vitamin C from entering the white blood cells, leading to weakened immunity, which is interesting. The immunosuppressive effect of sugar starts within 30 minutes after ingestion.
If you need to eat something sweet to eat fruits, such as oranges, apples, mangoes, watermelons and other fruits containing natural sugars, to satisfy your cravings for vitamin C , It may last several hours and can also help your immune system work more efficiently.
Excessive Alcohol Consumption
The benefits of drinking a glass of wine a day to promote cardiovascular health have been scientifically proven, but excessive consumption of alcoholic beverages can eliminate all the benefits of moderate drinking.
In addition, not all alcoholic beverages have the same benefits as wine, and many are high in alcohol. The alcohol cannot be metabolized by the human body, thereby reducing the ability of the immune system.
Excessive alcohol consumption will also reduce the production of white blood cells, thereby slowing down the digestive activity and overloading the liver, thereby reducing his ability to store vitamins. All these factors lead to a weakened immune system in people with alcoholism.
If the controlled consumption of certain alcoholic beverages can be accepted in the case of tobacco, there is no restriction.
Cigarettes must not contain more than 250 highly harmful substances, some of which are even considered toxic, such as arsenate, nicotine and toluene.
It is not that the human body is as powerful and destructive as the chemicals contained in cigarettes. Slow smoking will affect all human systems, and the immune system is no exception.
Consuming Too Much Coffee
Drinking too much coffee and other caffeine-containing beverages is also not conducive to immunity. Excessive caffeine will increase the level of stress in the body and stimulate your nervous system. High stress levels can lead to the release of stress hormones, such as cortisol.
Cortisol can also suppress the immune system and make you more susceptible to infections and other health problems. When drinking coffee in moderation, elevated cortisol is also related to heart blood sugar and high cholesterol.
Health issues are related and can provide many health benefits such as increased alertness and energy, so limit yourself to 1 2 cups of coffee per day
Eating Junk Food
Excessive consumption of junk food may damage your immunity Junk food is usually rich in fat, and excessive consumption of fat is one of the key reasons behind obesity. A diet high in saturated fat can damage the immune system even before it appears.
Obesity may affect the ability of white blood cells to reproduce and produce antibodies, making you more susceptible to infection. A bubble-like study in Nutrition Magazine in 2018 showed that the Western diet is characterized by excessive consumption of refined sugar, salt and saturated fat, which is not good for the human body.
The impact on immunity may lead to increased inflammation, decreased infection control, increased cancer incidence, increased risk of allergies and autoimmune diseases, reduced fast foods and selected healthy eating habits
Inadequate Intake of Water
The human body is mainly composed of water, because 2o performs many functions. If you drink insufficient water to replenish the water your body needs, it will definitely affect your immune system. Proper hydration is essential to enhance human immunity.
The 2013 animal study published in Frontiers of Zoology concluded that, depending on the life history of the organism, the osmotic state may have a greater impact on the immune function than the availability of energy.
In short, the immune function of water on the human body More important to healthy people than food. Drink about eight to ten glasses of water a day, but the amount of water you drink may depend on the climate you live in, your physical activity level and overall health
Lack of regular physical exercise is harmful to all aspects of the body. A sedentary lifestyle actually causes the immune system to perform any exercise or some form of physical exercise while sleeping, thereby activating it to fight viral and bacterial infections and reducing the possibility of chronic diseases.
Because osteoporotic arthritis or heart disease exercise can reduce stress and increase the production of antibodies and white blood cells; on the other hand, when we solve the problem of increased body temperature and body temperature, reducing bacterial growth is crucial to physical activity.
It is important to build stronger immunity, there is no doubt, but this brings us to the next position where we reduce our excessive immunity.
So far, most of the things on this list are obviously negative, but exercise? ! Yes, over-exercising in the gym may have a negative effect on your immune system, but the amount of exercise is insufficient.
According to a review published by Acta Clinica Croatica in December 2012, too much strenuous exercise can make the body weaker and more susceptible to infection.
Your body has a limit. When you try to push it beyond its physical limit, it will stop functioning normally, your immune system will stop responding effectively, and you are vulnerable to a virus.
Researchers have shown that more than 90 minutes of high-intensity exercise can make you more susceptible to illness for up to 72 hours after exercise. Strenuous exercise seems to temporarily reduce immune function. Researchers have found that during strenuous exercise, the body produces certain hormones, which temporarily reduce immunity.
Cortisol and adrenaline are stress hormones. There are many important functions of the human body, but they also increase blood pressure and cholesterol levels, and also suppress the immune system. This effect is related to the increased sensitivity of endurance athletes to infections after extreme exercise.
Always make sure you rest properly and do not overwork for a long time. The vigorous exercise, such as the marathon, has proved that rigorous gym training will reduce your immunity and reduce its ability to resist viral infections.
Being A Loner
All these contagious people’s conversations may make you want to be a hermit during cold and flu seasons, but isolating yourself may damage your immune system.
Research published in the Journal of Neurophysiology’s found that anxiety caused by loneliness actually suppresses the immune system and triggers more oxidative stress or free radical damage.
Research published in Psychological Science in February 2015 showed that simply hugging someone can relieve stress and reduce the chance of illness.
Poor Social Relations
Believe that whether to avoid human or interpersonal relationships will also affect your immunity. The quantity and quality of social relationships will affect our mental health, which will affect our healthy behavior and indirectly affect our immunity.
People with poor relationships usually suffer from illness. At least twice the risk. Compared with those who have good social relations, serious illnesses and premature deaths.
If you want to be healthier, you cannot avoid other people from liking it, otherwise, has the human body become a part of society and spend time and energy with others If there are no other benefits, active interaction will inevitably bring you many health benefits