Habits
To Avoid For Healthy Immune Function
Immune Health Overview
The immune system protects the body from outside pathogens and
infections. Certain lifestyle habits can weaken your immune function and
response.
1.
White Blood Cells
Cells like lymphocytes, neutrophils and macrophages defend
against invaders.
2.
Impaired Function
Bad habits impair the cells' ability to act as your body's
protective barrier.
Insufficient Sleep
Not getting 7-8 hours of sleep impairs immune cells and
increases infection risk. Poor sleep is linked with:
·
Reduced lymphocytes
·
Lower antibodies upon
vaccination
·
Higher susceptibility to
the common cold
·
Increased inflammation
1.
Nightly Sleep Needs
Aim for at least 7 hours of sleep per night for optimal health.
2.
Napping Wisely
Limit naps to 30 minutes to avoid disrupting nighttime sleep.
Chronic Stress
Ongoing stress and anxiety cause elevated cortisol which impairs
immune cells. Effects include:
·
Lower T cells and
neutrophils
·
Reduced antibodies
·
Higher inflammatory
cytokines
·
Slower wound healing
1.
Relaxation Techniques
Relaxation practices like meditation help counter chronic
stress.
2.
Stress Management
Get stress levels under control through lifestyle changes.
Smoking Tobacco
Chemicals in cigarette smoke damage immune cells in many ways:
·
Reduced lymphocytes
·
Impaired phagocytosis
·
Lower antibodies
·
Increased inflammation
1.
Quitting Smoking
Quitting improves immune function quickly.
2.
Avoid Secondhand Smoke
Secondhand smoke also weakens the immune response.
Excessive Alcohol
Drinking too much impairs your body's defenses against viruses
and bacteria:
·
Damages mucosal immunity
·
Suppresses neutrophils, T
cells, B cells
·
Reduces macrophage
response
·
Lowers natural killer
cell activity
1.
Moderate Alcohol
If you drink, limit intake to 1 drink per day for women or 2 for
men.
2.
Binge Drinking
Avoid binge drinking, which acutely impacts immune function.
Unhealthy Diet
Poor eating habits lead to impaired immunity. Effects include:
·
Lower antioxidant levels
·
Reduced neutrophil and NK
cell function
·
Impaired B and T cell
activity
·
Higher inflammation
1.
Nutrient Dense
Eat plenty of fruits, vegetables, whole grains, lean protein.
2.
Processed Foods
Avoid excessive processed foods high in sugar, salt and fat.
Physical Inactivity
Lack of regular exercise makes you more prone to infections by:
·
Lowering T cells,
neutrophils and NK cells
·
Increasing inflammatory
cytokines
·
Reducing macrophage
activity
1.
Aerobic Exercise
Aim for 150 minutes per week of moderate exercise.
2.
Strength Training
Two times per week helps boost immunity.
Conclusion
Avoiding unhealthy habits is key to maintaining robust immune
defenses. Get adequate sleep, control stress, quit smoking, drink alcohol
moderately, eat a nutritious diet, and stay active. Making lifestyle changes
helps keep your immune system functioning optimally.
