The immune system consists of various organs, tissues, and cells whose job is to detect and eliminate pathogens. Proper functioning of this system is essential for our survival. Because without it, the body becomes very vulnerable to attacks by bacteria, viruses and parasites.
It is not surprising that hygiene, regular hand washing and vaccinations protect us against viruses and other pathogens. But there are other factors that can affect the body's immune system and reduce its ability to fight disease. In this article from BingMag, we will introduce you to the most important factors that weaken this defense system. Join us.
The most important reasons for a weakened immune system
The lymphatic system, which includes the lymph nodes and arteries, is an important part of the immune system. Lymphatic vessels are narrow tubes that spread like blood vessels throughout the body and carry a clear fluid called lymph. Lymph contains tissue fluid, immune cells, and waste products. Lymph nodes are small, bean-shaped masses that are connected by lymph vessels. White blood cells are other components of the immune system that are constantly circulating in the bloodstream, looking for pathogenic invaders to protect us against them.
Many factors can negatively affect various components of the immune system. . Weakening of this system causes fatigue and delays in wound healing. It also increases the risk of contracting various diseases such as colds and flu. The following are some of the most common and important factors that cause the immune system to malfunction.
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1. Lack of sleep
Not getting enough sleep can increase the risk of viral or microbial diseases. In addition, sleep deprivation can take longer to heal. Because your body can't make enough cells and proteins called antibodies to fight the pathogen. The body secretes certain proteins that help the immune system only during sleep. 2. Stress and anxiety
Stress and anxiety disrupt the body's immune system. Just having anxious thoughts can weaken the body's immune response in less than 30 minutes. Constant stress leads to more complications and increases the risk of catching the flu, herpes, shingles and other viral diseases. Stress causes the brain to increase the production of the hormone cortisol. Increased levels of this hormone impair the function of immune cells in fighting infections.
Support from friends and family and the use of relaxation techniques such as yoga and tai chi are effective in reducing stress. Consult a psychologist if you can not control your stress and anxiety or the stress disrupts your normal life.
3. Feeling lonely
Scientific research shows that feeling lonely affects the functioning of the immune system. In a study in laboratory mice, it was found that anxiety caused by feeling lonely weakens the body's immune system and increases oxidative stress. It is said that hugging people can neutralize these negative effects and reduce the risk of getting sick.
4. Vitamin D Deficiency
You probably know that you need vitamin D to have strong bones. But it also helps boost the immune system. You can find vitamin D in foods such as eggs, fish and fortified foods such as milk and cereals. Sunlight is another source of vitamin D in the body. In summer, it is enough to expose your hands, arms and face to the sun 2-3 times a week for 15-15 minutes each time. In winter, you probably need more time.
5. Taking certain medications
Immunosuppressive drugs include medications prescribed to treat allergies, arthritis, lupus, irritable bowel syndrome (IBS), and organ transplants. Corticosteroids (corticosteroids) that reduce inflammation, as well as chemotherapy drugs, are other examples of these drugs.
6. Eat very little plant foods
Fruits and vegetables help your body fight infections by making white blood cells. Fresh fruits and vegetables, seeds, and nuts are high in zinc, beta-carotene, vitamin A, vitamin C, vitamin E, and other nutrients needed by the body. Also, plant foods due to having fiber fill your stomach and increase the feeling of satiety. As a result, consuming them strengthens the immune system by controlling appetite and reducing fats accumulated in the body.
7. High fat diet
Oils can inhibit the activity of white blood cells against germs. High-fat diets gradually destroy the balance of intestinal bacteria, thereby disrupting the immune response. Excessive consumption of sugar and salt can also have a negative effect on the body. It is recommended to use low-fat protein sources such as seafood, chicken and turkey, or low-fat red meat, and replace high-fat dairy products with low-fat milk, yogurt, and cheese. Obesity seems likely. Increases the flu and other infections such as pneumonia. Obesity reduces the number of white blood cells and impairs their function in fighting infection.
8. Do not leave the house
Sunlight to certain cells in the immune system called T cells It is said to help fight disease. There are other health benefits to being outdoors and in green spaces. Many plants produce substances such as phytoncides, the respiration of which strengthens the body's immune system.
It is important to note that you need to be balanced in the sun. Prolonged exposure to the sun's ultraviolet rays not only is not good for the immune system, but also increases the risk of skin cancer and cataracts. Therefore, in open spaces, use sunglasses, hats and sunscreen with an SPF of at least 30.
Smoking nicotine can reduce your body's ability to fight germs. Nicotine increases cortisol levels and decreases antibody production and immune response. Even e-cigarettes have a negative effect on the immune system. The chemicals in the liquid of these cigarettes appear to suppress the immune response. The fumes from e-cigarettes damage the lungs, making them more susceptible to infection. The vapors of these cigarettes contain free radicals and cause inflammation of the respiratory tract.
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Evidence shows that grief, especially if it persists for a long time, weakens the immune system. For example, grief over the death of a loved one increases the risk of viral infections such as the flu by producing certain neurochemicals and hormones. Under these conditions, even the effectiveness of some vaccines, including the flu vaccine, is reduced.
The negative effects of grief can last up to 6 months. However, if your grief is severe or does not go away, the effect may last longer. If you need help with an accident in your life, talk to your doctor or psychologist.
Regardless of age, gender and other harmful habits such as smoking, long sitting Sedentary longevity and lifestyle increase the risk of death at an early age. Lack of adequate physical activity weakens the immune system, inflammation and chronic diseases.
Regular aerobic exercise helps your body fight off diseases caused by viruses and bacteria. This effect is partly due to the fact that physical activity improves blood circulation in the body. As a result, the germs that kill the germs can easily reach the target tissue or organ. On most days of the week, try to do at least 30 minutes of aerobic activity such as walking, running, cycling or swimming.
12. Excessive exercise
Lack of adequate physical activity impairs immune function. But too much exercise can also have health consequences. Excessive exercise, called "overtraining syndrome," makes the body vulnerable to infection. In contrast, regular and moderate physical activity reduces the risk of various diseases.
13. Alcoholic beverages
Alcohol consumption reduces the body's ability to kill germs for up to 24 hours. Over time, the use of these drinks makes the body unable to repair itself. This is one of the reasons why alcoholics are at risk for liver disease, pneumonia, tuberculosis and some cancers.
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Weakening of the immune system provides the basis for a variety of chronic infections and diseases. Improper diet, lack of sleep, vitamin D deficiency, smoking and alcohol consumption, stress and inactivity are some of the factors that weaken this system. You can strengthen your immune system and reduce your chances of getting sick by modifying your lifestyle.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .