Respiratory diseases are rampant, and having a strong immune system is your best defense. Here are ten habits that can damage your immune system. Check if you’re guilty of any of these:

  1. Lack of Sleep Not getting enough sleep makes you more susceptible to viruses and bacteria, and once infected, it might take longer to recover. This is because your body can’t produce enough infection-fighting cells and antibodies, as certain proteins that aid the immune system are released only during sleep.
  2. Anxiety Anxiety can weaken the immune response in just 30 minutes. Prolonged stress causes even greater damage, making it harder to fight off the flu, herpes, shingles, and other viruses.
  3. Lack of Vitamin D Strong bones and healthy blood cells need vitamin D, which also boosts the immune system. Vitamin D can be found in eggs, fatty fish, fortified milk, and cereals. Sunlight is another vital source. In summer, exposing your hands, face, and arms to sunlight for 5-15 minutes, 2-3 times a week, is usually sufficient. In winter, more exposure is needed.
  4. Not Eating Enough Fruits and Vegetables Fresh fruits, vegetables, nuts, and seeds are rich in zinc, beta-carotene, vitamins A, C, and E, and other nutrients essential for a healthy body. Plant-based foods also contain fiber, which helps reduce body fat, thereby enhancing immune response.
  5. Eating Too Much High-Fat Food Fats can hinder white blood cells’ ability to fight bacteria. A long-term high-fat diet disrupts the balance of gut bacteria that aid immune response. Choose low-fat dairy products without added sugar, lean proteins like seafood, turkey, and chicken, or lean beef with visible fat trimmed. Obesity seems to increase susceptibility to flu and other infections like pneumonia.
  6. Little Outdoor Activity Sunlight stimulates immune cells called T-cells to help fight infections. Outdoor activities also have other benefits, such as breathing in phytoncides and other substances produced by trees, which can enhance immune function.
  7. Smoking Nicotine from cigarettes, chewing tobacco, or any other source weakens the body’s ability to fight bacteria. E-cigarettes also pose a risk, as the nicotine and other chemicals in the e-liquids suppress immune responses.
  8. Excessive Alcohol Consumption Just one instance of excessive drinking can weaken your body’s ability to fight germs for up to 24 hours. Long-term excessive drinking impairs the body’s self-repair ability, increasing the risk of liver disease, pneumonia, tuberculosis, and certain cancers. It’s best not to drink, but if you do, women should limit it to one drink per day and men to two drinks per day.
  9. Grief There is evidence that grief, especially prolonged grief, suppresses the immune system. This effect can last for six months or longer if the grief is profound or unresolved.
  10. Lack of Exercise Regular aerobic exercise helps the body fight off illnesses caused by viruses and bacteria. This is because exercise promotes better blood circulation, ensuring that antibacterial substances reach their destinations more effectively. Scientists are still studying how exactly exercise enhances the immune system.

Conclusion

Maintaining a healthy immune system involves avoiding these harmful habits and adopting a balanced lifestyle with adequate sleep, nutrition, physical activity, and stress management. Take a moment to reflect on your daily habits and make necessary adjustments for better health.