Top 5 bad habits that weaken the immune system: eliminate them immediately

Immunity serves as our defense not only against infections like the flu or coronavirus but also plays a crucial role in combating inflammation and tumor processes within the body. A robust immune system is vital for overall health, but certain habits can compromise its effectiveness. Experts have compiled a list of habits to avoid to maintain the body's defenses.

The publication 'Eat This, Not That' has gathered these habits and explained how they can harm the immune system.

Alcohol abuse

Excessive alcohol consumption negatively impacts both innate and adaptive immune cells. Even a single episode of drinking weakens the immune defense for approximately 24 hours. Persistent alcohol use damages the mucous membrane of the gastrointestinal tract, affecting protective T cells and neutrophils. This damage disrupts the intestinal barrier function, allowing germs to enter the bloodstream, leading to inflammation.

Smoking

Smoking disrupts the body's defense balance and can contribute to the development of immune and autoimmune disorders. Recent research links tobacco smoke to the development of rheumatoid arthritis, an autoimmune disease affecting the joints, in addition to its well-established association with lung cancer.

Lack of sleep

Adequate sleep is crucial for restoring the body's strength, including its ability to protect against diseases. Recent studies suggest that insufficient sleep can negatively impact vaccine effectiveness, leading to lower-than-expected antibody production. Additionally, people who consistently lack sleep are more susceptible to viral colds. Doctors emphasize the importance of getting 7-8 hours (or more if needed) of sleep regularly.

Loneliness

Lack of social contact affects a person's ability to cope with stress, a scientifically proven fact. Lonely individuals are also at a higher risk of cancer, neurodegenerative diseases, and viral infections. Establishing social connections by making friends or maintaining regular communication with acquaintances not only improves mood but also strengthens the immune system.

Poor diet

Diet has a direct and immediate impact on immunity, reinforcing the saying 'you are what you eat.' Saturated fats, trans fats, excessive sugar and salt, and a lack of fiber, minerals, and vitamins due to a poor or monotonous diet hinder the body's ability to resist disease. Doctors recommend choices like the Mediterranean diet, but even simple adjustments like reducing fried food and increasing vegetable consumption yield positive results.

Earlier, OBOZREVATEL told you about the healthy and tasty drinks that will help maintain immunity in winter.

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