We all want to feel our best, full of energy and ready to tackle the day. But sometimes, despite our best efforts, we find ourselves catching every bug that goes around. Could it be that some of our regular habits are actually making our immune system weaker? Experts say yes!
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Shrey Kumar Srivastav, Senior Consultant and General Physician, Sharda Hospital - Noida, explained to us some common things we do that might be lowering our defenses and what we can do instead. Here is everything he shared with us.
1. Not Getting Enough Sleep: The Body's Repair Time
Burning the midnight oil might seem productive, but it can really hurt your immune system. When you sleep, your body gets busy repairing and rebuilding. Not enough sleep means your body doesn't have enough time to do this important work.
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- The Problem: Regularly getting less than 7-8 hours of sleep can make it harder for your body to fight off infections.
- The Fix: Aim for a consistent sleep schedule. Try to go to bed and wake up around the same time each day, even on weekends. Create a relaxing bedtime routine to wind down before sleep.
2. Stressing Out Too Much: The Silent Enemy
Life can be stressful, but chronic stress takes a big toll on your immune system. When you're stressed, your body releases hormones that can actually suppress your immune response.
- The Problem: Constant worry and pressure can weaken your body's ability to defend itself against germs.
- The Fix: Find healthy ways to manage stress. This could include exercise, meditation, spending time in nature, or talking to a friend. Even small breaks during the day can help.
3. Not Eating Your Fruits and Veggies
We all know fruits and vegetables are good for us, but they're especially important for a strong immune system. They're packed with vitamins, minerals, and antioxidants that help your body fight off invaders.
- The Problem: A diet low in fruits and vegetables means your body isn't getting the essential nutrients it needs to stay strong.
- The Fix: Make an effort to include a variety of colorful fruits and vegetables in your daily meals and snacks. Think of them as your immune-boosting superheroes!
4. Skipping Exercise: Staying Still Isn't Helping
While intense workouts every day might not be necessary, regular moderate exercise is great for your immune system. It helps improve circulation, which allows immune cells to travel through your body more easily.
- The Problem: A sedentary lifestyle can make your immune system sluggish.
- The Fix: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could be a brisk walk, a bike ride, or dancing to your favorite music.
5. Not Washing Your Hands Properly
This one might seem obvious, but it's crucial. Our hands come into contact with countless germs throughout the day. If we don't wash them properly, we can easily transfer those germs to ourselves and others.
- The Problem: Not washing your hands thoroughly and often allows germs to spread and potentially make you sick.
- The Fix: Wash your hands with soap and water for at least 20 seconds, especially after being in public places, before eating, and after coughing or sneezing.
Bottomline
The good news is that making small changes to these everyday habits can have a big impact on your immune system. By prioritising sleep, managing stress, eating well, moving your body, and practicing good hygiene, you can give your body the support it needs to stay healthy and strong. So, take a look at your daily routine – are there any habits you can tweak to boost your natural defenses? Your body will thank you for it!