Everyday Habits That Silently Sabotage Your Immune System’s Strength
Become aware of these evils, problem behaviors, and replace those behaviors with those that promote good health, and one will go a long way to strengthen his or her immune system.
Hidden Habits Hurting Immunity: Stress, Sleep, Diet, and More
The immune system is constantly under pressure from pathogens and is said to work overtime in delivering a defense mechanism assist. Some otherwise innocuous habits can inadvertently tear down this defense routine and bring down the body’s ability to combat diseases. Recognizing and replacing those habits can positively aid the immune system.
The silent killer of all immune functions must be listing chronic stress here. In modern days, stress is considered more or less a normal phenomenon. Unfortunately, chronic stress and related hormones like cortisol supplant the functions of our immune cells, especially the lymphocytes, which fight infections. It is paramount in building immune resilience to cultivate positive ways of dealing with stress, such as practicing mindfulness, yoga, spending time outdoors, or pursuing hobbies. Lack of sleep is another significant perpetrator. Sleep allows the body to repair and regenerate itself, including cytokines, which are proteins that assist in regulating immune functions. When one does not get enough sleep, this balancing act goes out of the window, with the levels of these immuno-protectors going down and increasing our susceptibility to viruses and bacteria. Seven to nine hours of restorative sleep cannot be negotiated if one wishes to support the immune system.
Diet is paramount for immune health, and with their rather inconspicuous approaches, many of us compromise it further. A steady diet of few vitamins and minerals, especially those of vitamins C, D, E, zinc, and selenium, hampers the production and function of immune cells. For instance, an overaddiction to processed foods – those lacking in the essential vitamins and being high on inflammatory ones – most certainly diminishes our defenses. Therefore, a diet very much like Mother Nature would prescribe, with fruits, vegetables, grains, and lean proteins, can be the building blocks for a sound immune system.
Dehydration is an emerging factor with rarely any consideration. Water is vital for many body functions like the movement of any type of immune cells to different parts of the body and the expelling of toxins. If we were to become dehydrated, the immunity would work at a sub-optimal level. An incredibly simple and yet effective way of granting the natural defenses of our body is by guaranteeing regular water intake.
In addition, a sedentary lifestyle may dampen immune function. Moderate exercise boosts circulation, reduces inflammation, and enhances immune cell activity, while prolonged inactivity tends to slow immune responses. It is not a stretch to say that incorporating any form of exercise into the routine-walking briskly for a given period-could make an important difference here.
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Lastly, although some may consider drinking lots to be a social activity, heavy drinking directly negatively impacts the immune system. Alcohol compromises immune cell function and injures the microbiome in the gut, a huge factor in immunity. Otherwise, one may weaken their defenses by practicing moderation. Become aware of these evils, problem behaviors, and replace those behaviors with those that promote good health, and one will go a long way to strengthen his or her immune system.
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