As we transition to 2021, the COVID-19 pandemic continues to progress and significantly affect our lives. Now more than ever, we need to boost and keep our immune systems in shape to increase the body's ability to defend itself against diseases and viruses.
Top 3 Habits That Need To Stop to Boost the Immune System
Despite other uncontrollable factors that hinder our immune system, Harvard T.H Chan School of Public Health has published Healthy Living Guide 2020-2021. The guide enumerates several habits that need to be stopped to boost our immune systems.
Here are the top 3 habits that weaken your immune system.
Binging on Processed Foods
With the pandemic raging on, many of us are guilty of binging and relying on processed foods for our daily meals. As much as it satisfies our cravings, it does nothing to help our immune system.
The U.S Department of Agriculture defines processed foods as one that has undergone multiple changes in their natural state, such as milling, canning, freezing, dehydrating, and more.
According to LHSFNA, heavily processed food often includes unhealthy levels of saturated fat, sugar, and sodium, leading to health issues like obesity, high blood pressure, diabetes, and heart disease.
A five-year study also shows that every 10% increase in the consumption of heavily processed foods results in a 12% increase in cancer risk and 11% risk increase in women's breast cancer.
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Excessive Drinking and Smoking
It's no surprise that drinking and smoking tax the immune system. For decades scientists have warned us about the adverse effects of both habits, yet many are guilty of casually or consistently drinking and smoking.
Many look forward to a glass of wine after a long hard day, but neurologists say otherwise. Studies show that although alcohol has sedative effects later in the night, it will reduce your quality of sleep.
Also, Harvard experts say that alcohol suppresses normal immune cell activity.
According to reports by the World Health Organization, there are roughly 3 million worldwide deaths or 5.3% of all deaths annually due to alcohol's harmful use. This makes alcohol consumption the third leading preventable cause of death in the U.S.
According to the Center for Disease Control and Prevention, smoking harms the immune system, but it also disrupts the body's natural equilibrium and increases the risks for several autoimmune disorders.
Cigarette smoking is also responsible for more than 480,000 annual deaths in the U.S. alone, with roughly 41,000 deaths from secondhand smoke.
Too Little and Eratic Sleep
With the busy lives we all live, most of us cannot get a good night's sleep. But Harvard experts warn that lack of sleep can hinder the body's ability to defend against infections.
As we sleep, cytokine, a crucial immune molecule for fighting off infection, is released. Hence, not getting ample hours of sleep decreases the number of cytokines and other vital immune cells in your body.
The National Sleep Foundation recommends 10-17 hours of sleep for toddlers and babies, 8-11 hours of sleep for small children and teens, while 7-9 hours of sleep for adults.
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