Immune System and Its Top Enemies
The immune system is considered one of the most critical body defense mechanisms. It assists in keeping a body infection, disease, or other pathogen at bay. Still, there are a few elements that might hamper its working and thus render a body prone to diseases. Knowledge of these factors will help ensure the best possible health. In this article, we discuss in greater detail the major contributors that may compromise the immune system and how to minimize their effects.
Table of Contents
1. Chronic Stress
This happens because in a body, perpetual stress can induce the release of what scientists call cortisol – this suppresses immune cells or lymphocytes; thereby, they would reduce considerably with effectiveness to really fight off those infections that may enter the body because of the decreased immunity. Of course, several diseases were captured quickly, like that common cold or flu, chronic diseases, as well.
How to Mitigate: Stress management techniques, including mindfulness, meditation, yoga, and regular exercise, will help reduce the level of cortisol in the blood and enhance the immune response.
2. Poor Nutrition
A proper diet would offer all nutrients needed to fuel the immune system. For instance, vitamins and minerals deficiency such as vitamin C, D, zinc, and selenium impairs production and functions of the immune cells. Overindulgence in processed foods, sugars, and unhealthy fats seems to prompt inflammation and then stimulate weakening of its responses.
Prevention: Maintain an adequate diet full of fruits, vegetables, whole grains, lean proteins, and healthy fats. Citrus fruits, leafy greens, nuts, and fatty fish also provide some immune-boosting ability.
3. Poor Sleep
This part of good health cannot be overstated: the role of sleep for the immune system. During sleep, the body repairs its tissues, including the production of cytokines: proteins that help fight infections and inflammation. It reduces the amount produced, and because of this, the immune response is impaired.
How to Reduce: Get 7-9 hours of good quality sleep nightly. Quality sleep can be achieved with the help of a sleep schedule, not consuming caffeine and screens before bed, and ensuring the sleeping environment is as relaxing as possible.
