Lifestyle Blunders that weaken your Immune System

With the surge of infections during the cold and flu season, it’s vital to have an excellent immune system. But a poor health routine makes you vulnerable to infections.

We have figured out 3 common blunders that could be the possible reasons to weaken your immune systems and also, included suggestions that could help you strengthen your immune system.

1. Self Care: 

A study reveals that people who experience chronic stress catch a cold quickly after being exposed to viruses. When you are stressed, your body’s hormones reduce white blood cells. With the reduced WBC, your body will be unable to combat the bacteria and viral antigens.

Rectification: 

When you know you are swamped, follow the self-love practices– Meditate, Express gratitude and dedicate some Me-Time to exercise, hit the gym where you can have a planned work-out from a trained fitness coach, socialize with fellow mates while working out.

2. Avoid Junk Food or Processed Food:

Studies say that processed food fabricates an imbalance in the microbes that help in digestion in the gut that affects your digestion process, thus resulting in a poor immune system. A diet that’s high in refined carbs, sodium, artificial sweeteners will impair neutrophil’s capability to kill bad bacteria in the body.

Rectification:

Include immune-boosting Foods in your daily diet. Intake of the right amount of nutrition is essential to boost your immune system. Foods that are rich in antioxidant, vitamins and soluble fibers help fight infections and increases protein levels to destroy infected cells.

Berries, Citrus fruits, Kiwi apples, red grapes, kale, onions, spinach, sweet -potatoes, and carrots are sources of antioxidant foods. Apples, barley, oats, nuts, seeds, and lentils are good sources of soluble proteins.

Vitamin D is essential to activate T-cells that fight infections. You can find Vitamin D in egg yolk, fortified milk and breakfast cereals, and fatty fish like salmon.

Don’t forget to include loads of garlic and ginger into your daily meals.

3. Get a Good Sleep:

Sleeplessness will leave you to feel fatigued during the day, vulnerable to infections like cold, flu, etc. Poor sleeping patterns increase other health risks like obesity, diabetes, etc. 

A good eight hours of sleep is always recommended because when you sleep, your body relaxes and releases cytokines, which safeguard you from infections. 

Rectification:

Aim to sleep well for 8 to 10 hours. Ensure to end your meetings or gadget time an hour before your sleep. Using gadgets affects the production of the sleep-inducing hormone, melatonin and makes it hard for you to fall asleep.

4. Follow Fitness Routine:

There is no shortcut to boosting your immune system. Adopting an active lifestyle can help build your immune system. When you exercise or workout, antibodies increase and WBC, which helps fight against infection and bacteria. 

A recent study says that a workout for an hour restores innate immune cells that fight against pathogens and cancer-causing cells.

Daily work-outs delay the release of cortisol and adrenaline, thus safeguarding you against viral infections. 

Rectification:

An adult must work out for at least one hour or 90 minutes of activity in a week. Also, include strength-training sessions. You can any gym like Fitness fuel Factory who have is the best in functional training and has well-trained fitness coaches who can chalk down a fitness plan and help you with nutrition advice that will you support the immune system.