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6 Habits That Reduce Immunity

Increasing the thickness of the body amid epidemic coronavirus is a must-do.

Unfortunately, some daily habits without knowing can weaken your immune system, so you risk getting sick.

Here are seven daily habits that can weaken your immune system, as reported by the Times of India, Wednesday, April 1, 2020.

6 Habits That Reduce Immunity
Photo by 1388843 dari Pixabay


1. Frequently consume processed foods


A diet rich in refined carbohydrates, plus sugar and salt can weaken your immune system. Processed foods attack good bacteria in your intestines, making your pipes vulnerable to harmful bacteria.

A spoonful of artificial sugar or soda sometimes does not indeed increase a person's risk of catching the flu, but if you consume it regularly, it can reduce your immune system.

According to a study conducted in March 2020 and published in Science Translational Medicine, eating a diet high in salt can damage neutrophils, the ability to kill bacteria in the body.

Vitamin D and soluble fiber activate T cells that fight infection. So, put onions, garlic, and ginger in your food list to increase immunity.

2. Stress


Stress has a direct impact on the functioning of the immune system. A study conducted in April 2012 and published in Proceedings of the National Academy of Sciences found that people who experience chronic stress are at higher risk of developing flu after being exposed to the virus.

This happens because when you are stressed, the body releases the hormones cortisol and adrenaline, which decrease phagocytes and lymphocytes. This reduced white blood cell count makes it more difficult for your body to fight viruses and bacteria.

A study published in Clinical Psychological Science has linked positive thinking and compassion with a more robust immune system.

Three easy ways to increase self-love - meditate, say thank you, and set aside time each day for activities that bring you joy.

3. Lack of sleep


You are advised to sleep 7-8 hours a day. Sleep deprivation can reduce your immune system. When you sleep, the body releases cytokines, proteins that protect the body from infection and inflammation. If you don't sleep, your body cannot produce enough cytokines, which can make it difficult for your immune system to fight bacteria and viruses.

If you have trouble sleeping, prepare at least eight to 10 hours in bed. Do not use electronic devices before going to sleep because it can interfere with your body's circadian rhythm, which can suppress the hormone melatonin, which stimulates sleep.

4. Drink excessive alcohol


Drinking alcohol regularly can damage your immune system. This drink disturbs your intestinal microbes, the ecosystem of microorganisms that live in our intestines that play an essential role in your immune system.

Alcohol upsets the balance between healthy and unhealthy bacteria in your intestines. This drink removes healthy bacteria, which makes more bad bacteria enter your bloodstream, which can cause inflammation of your heart.

An inflamed liver can cause problems in cleansing your body of environmental toxins, including antigens that can make you sick.

Although alcohol can harm the immune system, some experts say a person is safe if only drinking enough. This means one drink per day for women and up to two drinks per day for men, according to the US Department of Health and Human Services. However, it would be better not to drink alcohol in any way.

5. Smoking


Tobacco consumed in any form affects the mucosal lining of your respiratory tract. Smoking makes your body produce excessive mucus, which narrows your airways and makes it harder for your lungs to clear toxins.

When your body works twice to eliminate chemicals released by tobacco, its ability to fight infection is disrupted. Also, smoking reduces antioxidants in your blood. The only improvement to this is to stay away from cigarettes.

6. Do not exercise regularly


Have a regular training schedule but often miss it? Don't be surprised if you end up runny and sneeze. According to a review published in Frontiers of Immunology, regular exercise increases immunity.

Exercise increases antibodies and white blood cells, which allows your body to fight infections effectively.

Exercising in the gym or just going for a walk can help keep stress hormones dangerous. Exercising slows the release of cortisol and adrenaline in your body, protecting you from bacterial and viral diseases.

According to the US Centers for Disease Control and Prevention or CDC, one must exercise 150 minutes of moderate aerobic activity or 75 minutes of intense activity a week.

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