What weakens the immune system. Immune system is a central player in the fight against the corona virus. Your daily habits affect for weakens the immune system. In this corona-virus, you have to keep your defenses stronger.
As the coronavirus pandemic continues, one of the most important and Intelligent things you can do right now is to maintain a strong immune system.
But strengthening immunity is a double-sided coin: it is about choosing foods that help the immune system while following your daily habits in a good way to strengthen your immune system.
So what weakens the immune system. Here’re 12 habits to keep in mind while working to increase your body’s protection.
1. Drinking excessive alcohol
Even if you get alcohol for a short term, excessive alcohol consumption can change your immune system to bad.
In an article published in the Journal of Alcohol Research, researchers have suggested that there is a long-standing relationship between excessive drinking and impaired immune response.
This result may include the risk of pneumonia and the development of acute respiratory distress syndrome (ARDS), which may affect the outcome of the COVID-19.
Also, these include risks like sepsis, postoperative complications, poor wound healing, and slow recovery from infections.
According to the Center for Disease Control, if a man or woman takes alcohol drinks more than 5 per day, it can adversely affect their immune system.
9 alcoholic drinks:
Notice: Keep in mind that drinking alcohol is not the answer to protect against coronavirus. Coronavirus can kill only by alcohol with concentrations of more than 80% alcohol.
2. Excessive consumption of salt
Sodium is good for you if you are suffering from high blood pressure. But recent research has shown that too much salt can weaken your immune system.
Researchers have discovered that the kidneys are adversely affected when you removing sodium from your body. When removing excess sodium from your body by the kidneys can be detrimental to your immune system. It reduces the ability to fight bacteria also.
Although COVID-19 is a viral disease, it can cause secondary bacterial infections. This new study may lead to a better understanding of the relationship between excess sodium and overall immune function.
According to the guidelines in America, healthy adults prescribe less than 2.3 grams per day.
According to the CDC, more than 70% of Americans consume sodium from processed foods.
Limit processed foods like canned soup and frozen pizza can be a healthier habit for you. You can check milligrams of sodium for each food on the Nutrition Facts label.
If your meal is salty, one teaspoon of table salt contains 2.3g of sodium. If you rarely use salt to foods, you can still stay safe.
More high-salty foods:
Broths and Stocks
Boxed Potato Casseroles
Jerky and Other Dried Meats
3. Eating too much sugar
If you eat too much sugar, your blood sugar will rise. Insulin helps normalize blood sugar levels. But over time our cells become overloaded with sugar and this insulin is not enough for that.
Reducing the inclusion of excess sugar is a great idea for many reasons. It is good for mental health and the immune system too.
Recent research shows that people who consume excessive sugar are at a higher risk of contracting the diseases than the normal person. But most Americans cannot give up the habit of consuming too much sugar.
This does not mean you should quit sugar altogether, but you should reminder yourself about your health again and again.
Is it necessary to use additional medications to prevent diseases caused by excessive sugar intake?
The American Heart Association says that it is advisable to eat between five and nine teaspoons of sugar per day. They also say that anyone who breaks these limits will definitely have diseases.
Sugar foods you should know about:
A. Low fat yogurt-It is best to choose fatty, natural, or Greek yogurt. Avoid sugar-sweetened yogurt.
B. Barbecue sauce-To make sure you don’t get too much, check the labels and choose the sauce with the lowest sugar.
C. fruit juice-In fact, fruit juices contain just as much sugar as a cola-like sweet drink. The perceived health effects of sweet soda are also associated with fruit juices.
D. Chocolate milk-The The chocolate milk is flavored high-sweetened with sugar.
E. Flavored coffee-This coffee is a popular trend, but the amount of sugar that is hidden in these drinks can be overwhelming.
F. Iced tea-This tea is a popular trend too. The amount of sugar that is hidden in these drinks can be overwhelming also.
G. Protein bars-Although there are many healthy protein bars on the market. But most of the bars contain more than 30 grams of extra sugar. When choosing a protein bar, read the label, and avoid foods that are high in sugar. You can also eat high-protein foods like yogurt.
4. Excessive Caffeine Intake
Coffee and tea can reduce health issues because they contain high levels of antioxidants that are associated with anti-inflammatory effects.
However, too much caffeine can interfere with sleep, and this effect can increase inflammation and compromised immunity.
To better support, your immune system, don’t choose caffeine drinks made with sugar or artificial sweeteners such as sodas and energy drinks.
When you drink coffee and tea get your caffeine before six hours of bedtime to prevent sleep disturbance.
5. Reduction of fiber foods
Fiber helps to maintain a good digestive system and strengthens the immune system. It can help improve mood and alter intestinal bacteria also.
American researchers show that a high intake of fiber contributes to a healthy immune system, including protection against viruses. Eating adequate fiber also provides a good night’s
sleep. However, an article published in the American Journal states that consuming between 25 and 40 grams per day is usually sufficient for an adult.
The best way to increase your fiber intake is to eat more fruits, nuts, and vegetables. Reduce getting low- fiber foods like sugar, white rice, fiber-free oatmeal, cookies, and chips. Instead, use foods like brown rice, beans, lentils, fruits, and vegetables.
More fiber foods:
Pear (with skin)
Apple (with skin)
Potato (with skin)
6. Avoid green vegetables
Green plants are especially helpful for immune function. These green plants provide vital nutrients for the immune function, including vitamin A, vitamin C, and folate.
Recent research has revealed that green vegetables contain a large number of chemical compounds that are important for the immune system’s function.
Green vegetables ensure that intraperitoneal lymphocytes (IELs), a specific type of white blood cells located in the intestines and skin, function properly.
When we talk about a good source of vitamins and minerals, vegetables are good for that. They contain Vitamin A, Vitamin C, Vitamin K, and fiber. As mentioned above, these vitamins are very important for protecting your immune system.
Therefore, it is best to eat these green veggies instead of processed foods. The World Health Organization (WHO) has shown that the immune system is very important to protect against corona virus, a new global spring that we all have to face.
However, even in normal life, the immune system is very important to us. Because of our busy lifestyles, the food we eat can affect our body badly.
An Americans-based investigation revealed that many people have eliminated these greens from their diets. Just because they suggest that processed foods are easy to find and faster than veggies.
But 65 % of them suffer from diabetes and obesity. They cannot withstand winter because their immune system is not strong enough. In fact, they are at risk.
7. Passive lifestyle
According to a January 2012 study in the American Ethnographic Journal, over time, excessive sitting and refraining from exercise can affect your body’s ability to fight infections. Regardless of age, gender, and other harmful habits such as smoking and drinking, premature living is associated with an increased risk of premature death. Finally, the study warns that dysfunction can weaken the immune system, cause inflammation, and other chronic diseases. NIMH advises that scheduling 30 minutes of regular exercise to your daily routine helps.
8. Too Much Exercise
According to a survey by Acta Clinica Crotica in December 2012, excessive exercise increases the risk of weakness and infection. But a 2014 study suggests that regular, moderate physical activity can reduce your risk of getting infected.
Even if you smoke a traditional cigarette or e-cigarette, you are still exposed to nicotine, which can adversely affect your immune system. Dr. Spangler explains that nicotine boosts cortisol levels and reduces the B cells ‘antibody formation and T cells’ response to antigens. The results of a study of rats published in February 2015 in PLOS One showed that e-cigarettes can damage the lungs and increase their risk of infection. Researchers warned that e-cigarettes are unsafe because they contain free radicals in the vapor. Bacteria and viruses can cause inflammation and poor response to air.
10. Ultraviolet radiation
Increasing levels of certain air pollutants deplete the ozone layer and raise the level of the sun’s harmful ultraviolet (UV) radiation. According to the Environmental Protection Agency (EPA), skin cancer, cataracts, and the immune system weakens. The World Health Organization warns that exposure to environmental ultraviolet radiation may also affect cells responsible for triggering the immune system, increasing the risk of infection, and reducing the risk of skin cancer. The EPA advises wearing sunglasses, protective clothing, and sunscreen with SPF 30 or above.
Journal of NeuroImmunology in December 2014, suggesting that loneliness can disrupt your immune system. Research on rats has shown that loneliness-related anxiety causes a greater suppression of the immune system and more or less oxidative stress. The damage caused by free radicals. Research published in the February 2015 issue of Psychological Science suggests that embracing someone’s pain can help relieve stress and reduce the likelihood of illness.
The National Cancer Institute says that stress can affect the immune system for a long time. John Spangler, a professor of family and community medicine at Wake Forest Baptist Medical Center in North Carolina, explains that stress increases brain cortisol production and impairs the ability of T cells to fight infection.
Getting help from friends, setting priorities, exercising regularly, and practicing relaxation techniques like yoga and tai chi can help relieve stress, says the National Institute of Mental Health (NIMH).