Some habits "lower" the body's defenses, making you more susceptible to viruses, bacteria and other pathogens.
Here are five bad habits that are proven to weaken the immune system.
Not getting enough sleep: As you sleep, the immune system trains itself to find the best ways to attack germs. If you don't sleep enough, the immune response to an "attack" will not be as effective, according to a scientific study published in the journal Pflügers Archiv. Just six days with little sleep is enough to prevent the immune system from utilizing a vaccine, while other studies show that insufficient rest prolongs the duration of a simple cold. Your goal should be at least 7 hours of sleep each night.
Sedentary lifestyle: Poor physical fitness leads to more severe and longer-lasting symptoms after an infection. A study published in the British Journal of Sports Medicine showed that upper respiratory infections last 42% longer in those who exercise at most once a week compared to those who exercise at least five. At the same time, participants who were in poor physical condition developed more severe symptoms of infection. Find some time each day, for example before work or on your lunch break, for some physical activity.
Have stress: If stress is daily and intense, it causes inflammation in the body that prevents it from resisting infections. According to a study published in the Proceedings of the National Academy of Sciences (PNAS), a long-term stressful situation significantly increases the chances of catching a cold. Find an anti-stress hobby that works for you, such as reading, yoga, walking, bike rides or music, to stay strong physically and mentally.
Eat unhealthy fats: Saturated fats, such as those found in fried foods, prepared meals and sweets, cause overstimulation of the immune system, resulting in generalized inflammation. On the other hand, healthy omega-3s, such as those found in fish and nuts, have anti-inflammatory effects and help the immune system recognize pathogens more easily, according to a study published in the Nutrition Journal.
Drink too much alcohol: A glass of wine a day won't hurt, but excessive alcohol consumption - especially when it is perennial - hinders the proper functioning of the immune system. People who drink enough for years produce less efficient white blood cells and also produce fewer cells that recognize and neutralize bacteria and viruses.
Source: onmed.gr
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