Stress
These are anxious times, but constant worrying can weaken your immune system. Persistently raised levels of the stress hormones cortisol and adrenalin put strain on your body, explains Dr Kuven Naidu, a specialist physician in Benoni. Make time daily to unwind – lose yourself in a hobby, watch a sitcom, and get outdoors.
A study in Frontiers of Psychology found walking for 10 minutes or more in nature at least three times a week cut levels of cortisol. If that doesn’t help, contact the SA Depression and Anxiety Group for guidance and support.
Inactivity
Inactivity can prevent your immune system from working optimally. This is because exercise helps flush bacteria from your lungs and airways, boosts the circulation of infection-fighting white blood cells, and raises your body temperature, helping your body keep infection at bay. British research has shown that the immune system is helped by your skeletal muscles, which make special proteins (myokines) that assist your system to find and fight infection. Get at least 20 minutes a day of moderate-intensity exercise, like a brisk walk.
Inadequate sleep
In an American study, people sleeping fewer than six hours a night were four times more likely to catch a cold when exposed to the virus than those sleeping seven hours or more. The reason is that sleep boosts your production of T cells, while too little sleep impairs this. Your body also needs a proper night’s rest to replenish cytokines (proteins that include myokines), which are responsible for directing cells towards infections.
Brush up on your sleep hygiene (get to bed and rise around the same time, keep your bedroom dark, cool and free of electronic devices), and if you still struggle, ask your health professional to direct you to a sleep specialist.
Poor diet
A diet high in saturated fats, sugar and processed foods can with time upset the balance of bacteria in your gut that help your immune response. The key to eating for immunity is to include a wide variety of wholesome foods, says Springs dietitian Anja Smant. "Fruit and vegetables provide anti-oxidants. Have oily fish two or three times a week for omega-three fatty acids, and chicken or a little red meat – it’s high in iron and zinc vital for the functioning of certain immune cells. Have regular helpings of legumes and whole grains."
Smoking and drinking
Tobacco and second-hand smoke contain over 1400 dangerous chemicals, undermining immunity. "When you inhale these, they affect your entire body, raising your risk of a host of serious problems," says Savera Kalideen, executive director of the National Council Against Smoking. Quit smoking – and also cut back on alcohol. A glass of wine at night may help you unwind, but stop after one - as "clinicians have long observed an association between excessive alcohol consumption and adverse immune-related health effects such as susceptibility to pneumonia," notes a study in the journal Alcohol Research.
"In recent decades, this association has been expanded to a greater likelihood of acute respiratory stress syndromes, sepsis, alcoholic liver disease and certain cancers; a higher incidence of postoperative complications; and slower and less complete recovery from infection and physical trauma, including poor healing."
Also read: Why protein is important for your immune system
IMAGE CREDIT: 123rf.com
* Reliance on any information provided on this Website is solely at your own risk.
The content of this Website is provided as a service to you for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you are experiencing symptoms or need medical advice, you should seek the advice of your healthcare professional.