Although we like to blame other people for “infecting” us when we get the flu or start to cough, sneeze, and sniffle, very often, other factors influence and condition our health status.
Places like the Allergy and Immunology Center, alongside healing, have an advisory role towards their patients. They point out good and bad habits people have when it comes to preserving their health and boosting their immune systems. A healthy immune system is the number one protector if we are talking about a person’s well-being, so do not disregard the content of the article in front of you.
Today we decided to discuss in detail the habits that damage our immune system and make us prone to infections such as the flu, pneumonia, Covid19, seasonal allergies, etc. It is important to note that people are different, and no magic potion can help everyone deal with an infection in the same way. However, improving on some of the following unhealthy habits might improve your general health.
Just as a reminder: Your lifestyle choices very often determine whether you will get sick or not, much more than touching or hugging someone who has the flu.
Habits You Need to Change
Excessive Drinking
Excessive Drinking is one of the most frequently mentioned unhealthy habits which have a negative effect on our immune system. This is true for two reasons: first because it deprives our bodies of boosting nutrients, and second, it reduces the ability of your white cells to kill germs that cause the flu. When you become a professional at excessive drinking of alcohol, your white blood cells cannot multiply fast enough, and the damage done to your immune system is most often proportionate to the number of alcoholic beverages you consume.
Every time you feel intoxicated, you can be sure that your body has enough alcohol in it to suppress your immunity. Be mindful of that.
Smoking
Smoking is a very close friend of drinking alcohol, and it is the second bad habit you need to eliminate if you are working on boosting immunity. When you expose your body to nicotine, it raises cortisol levels and reduces the B cell antibodies production and T cell antigens response. This is also valid for e-cigarettes, whose smoke can damage your lungs and make them very sensitive to different types of infections.
Sleep Deprivation
Sleep Deprivation is another habit that weakens your immune system and makes you susceptible to diseases and the flu. When you sleep, the body recharges, produces proteins called cytokines that combat infections, and takes time to recuperate and heal. If you are not sleeping enough and feel sleep deprived, your body does not get enough rest and cannot respond appropriately to invading pathogens.
Many diseases have been connected to sleep deprivation, such as obesity, hypertension, and diabetes, so do not forget that sleep is key to the functioning of our immune system. If we fail to get at least eight hours of sleep per night, we risk severe immune system impairment. It is also often shared by experts that people who are sleep-deprived take a lot longer to recover from infection than people who get enough sleep.
Of course, sometimes your sleep deprivation is not only a matter of you not being responsible enough and not going to bed on time, so when this is the case, consult your chosen medical professional because they can help you with conditions such as sleep apnea, insomnia, etc.
An Unhealthy Diet
An unhealthy diet is something many experts speak about when the topic is immunity boosting and staying healthy during flu season. Unfortunately, today is much easier to lead an unhealthy life in the context of our dietary needs than to pick healthy, nutritious foods to boost our health. Adding sugar to almost all processed foods is currently a trend, and having that much sugar daily negatively affects the white blood cells and their ability to kill germs.
These negative effects start around half an hour after sugar consumption and last up to five hours. This is a very long exposure time to something harmful, so to control our cortisol levels, we need to think about what we put in our bodies more and choose healthy ingredients, proteins, healthy fats, and energy-boosting foods.
Stress
Stress is something people have been talking about for decades when it comes to poor health and low performance. We often undermine how harmful stress can be and how negatively it can impact our immune system. High cortisol levels are most often triggered by stress because the signal sent from the body towards the adrenal gland is to release cortisol to keep the body active and energetic.
High cortisol levels can be lowered like stress can be reduced: healthy, whole foods, supplements, meditation, deep breathing, adequate sleep, exercise, caffeine reduction, alcohol and cigarettes, journaling, etc.
Too Much Exercise
Too much exercise can lead to a weakened immune system, so make sure you exercise in moderation. Doing too much at the gym can be as bad as not doing anything at all, so you have to have some balance. Exercising too much can be very debilitating for your body, making it far more vulnerable and prone to infections. This does not mean that you stop going to the gym. It just means that you need to set a limit and listen to your body when it says that you have had enough.
Loneliness
Loneliness, as strange as it sounds, can have a very negative effect on your immune system, as research shows. Actually, some studies found that when people suffer from anxiety caused by loneliness, they trigger their immune system and oxidative stress, which can cause damage to our bodies and our mind simultaneously. Sometimes a simple hug or a talk can help us feel better and supported, so make sure you speak to your friends and family often.
Not Adjusting to the Cold
Not adjusting to the cold, however simple it might sound, is another bad habit you need to kick to boost your immunity. There are a few reasons why people get sicker during the winter than in the summer, and they include the following:
- More viruses are active when it is cold.
- Our blood vessels constrict when it is cold, and the respiratory tract does not get enough white blood cells to fight infections like pneumonia or the flu.
- We spend less time outdoors, which causes a drop in our vitamin D levels, which are crucial for our immune system regulation.
- Immune cells are more sluggish when it is cold, which might also be one of the reasons we get sicker during winter.
Talk to Us!
Our specialists are here for you if you need additional help and guidance about boosting your immune system. This article has covered the essential unhealthy habits you need to eliminate if you want to work on your health, but our clinic is here to answer any existing concerns and questions. Call us and schedule an appointment!