Viruses and germs test our immune systems. But some habits can also affect: from diet to stress
Germs and viruses? There are not only them: there are various – and unsuspected – things that can compromise our immune system. In fact, science tells us that how we spend our free time, stress levels, how often we drink and even how much physical activity we do all test our body’s ability to protect itself from infections every day. Here are 12 enemies of the immune system and how we can fight them.
Lack of sleep –
Not getting enough sleep can increase the chances of contracting viruses or germs and lengthen healing times. This is because, sleeping less, we don’t produce enough cells that fight infections (antibodies) and help us defend ourselves from disease. In fact, our body releases cytokines, that is the proteins that help the immune system, during sleep.
Stress —
Prolonged periods of intense stress can also affect the immune system. Stress, in fact, causes the brain to increase the production of the hormone cortisol, which compromises the function of T cells, whose job is precisely to fight infections. The bad news is that just having anxious thoughts can weaken our immune response. The solution? According to the US National Institute of Mental Health, spending time with friends, setting priorities (in life and work), exercising regularly and practicing relaxation techniques such as yoga and tai chi can help us relieve stress, so that does not interfere with our immune system.
Loneliness –
Yes, according to a study published in the Journal of Neuroimmunology, even suffering from loneliness could damage the immune system. The increase in mood disorders associated with loneliness results in greater suppression of the immune system and greater damage caused by free radicals. Fortunately, research published in Psychological Science tells us that even a simple hug from someone can have an anti-stress effect and reduce susceptibility to disease.
Sedentary lifestyle –
According to research published a few years ago in the American Journal of Preventive Medicine, sitting too long can affect the body’s ability to fight infections. Regardless of age, gender, and other harmful habits such as smoking and drinking, a sedentary lifestyle is linked to an increased risk of premature death. Inactivity leads to inflammation and other chronic diseases. How to get out? 30 minutes of regular exercise every day can help.
Low Vitamin D –
We need it for strong bones and healthy blood cells. But vitamin D also helps strengthen the immune system. We can get it in part from food (eggs, fatty fish, milk and fortified cereals) and supplements. Sunlight is another key source. In summer, it usually takes only 5-15 minutes of rays on the hands, face and arms 2-3 times a week. In winter, however, we will need a little more time.
Too little fruit and vegetables –
Fruits and vegetables can help our body produce more white blood cells needed to fight infections. Fresh vegetables, nuts and seeds contain zinc, beta-carotene, vitamins A, C and E and other nutrients necessary for a healthy body. In addition, plant-based foods also make us full of fiber, which helps to reduce the percentage of body fat, further strengthening our immune response.
High fat diet –
Some fats can hinder white blood cells that fight germs. And diets that are rich in it, over time can alter the balance of bacteria in the intestine by affecting the immune response.. The data also suggests that saturated fats can influence T helper cell activity and thus antibody production.
Too little time outdoors –
Sunlight can power special cells in our immune system called T cells that help fight infections. But spending time outdoors has other benefits as well. Many of the plants and trees we encounter, for example, in public parks produce substances which, when inhaled, appear to strengthen the immune function.
To smoke –
Nicotine from cigarettes, chewing tobacco or any other source it can weaken the body’s ability to fight germs. Yes, it also applies to vaping. And it’s not just the nicotine’s fault in this case. Other chemicals in e-liquids seem to suppress our immune response, especially when we inhale them.
Alcohol –
Overdoing alcohol slows our body’s ability to fight germs for up to 24 hours. And in the long run, drinking too much reduces our body’s ability to repair itself. This could be part of the reason that excesses are linked to greater chances of contracting certain diseases. According to the Veronesi Foundation, “the human body is mostly able to withstand ethanol without obvious damage, as long as it remains within the limits of what is tended today as moderate consumption, i.e. no more than 2-3 Alcoholic Units (AU ) per day for men, no more than 1-2 for women and no more than one for the elderly“. But how much do they correspond to? “One Alcoholic Unit (AU) corresponds to about 12 grams of ethanol; this quantity is contained in a small glass (125 ml) of medium alcoholic wine, or in a can of beer (330 ml) of medium strength or in a bar dose (40 ml) of spirits”.
Lack of exercise or … too much exercise –
Regular aerobic exercise supports the body in fighting diseases caused by viruses and bacteria. This is partly due to the fact that it helps blood to circulate more efficiently, and the substances in our bodies that fight germs go where they need to go. There are several studies that confirm this, including one from 2014 that regular and moderate physical activity can make us less susceptible to viruses. But if being a couch potato compromises our immune systems, the other extreme also has its nefarious effects. Excessive exercise can lead to overtraining syndrome, which can be debilitating for the body and make it more vulnerable to infection.
No sex –
Last but not least, the lack of intimacy as a couple would also play a nasty trick on the immune system. Sex, according to research published in Psychological Reports, would help to strengthen it. Scientists have found that people who had sexual intercourse with their partner, once or twice a week, had a 30% increase in IgA compared to those who did not.
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