What lifestyle habits weaken immunity?

There are many daily habits that can compromise your immune defenses and not provide any major warning signs. Smoking substances introduces toxins into the body and paralyzes the cilia in the air passages, reducing the clearance of pathogens. Excessive alcohol consumption damages the lining of the gut, allowing certain bacteria to enter the bloodstream. Chronic stress elevates cortisol levels, which suppresses white blood cell activity. Poor sleep, which is even less than six hours, prevents the production of certain cytokines, which would aid in the fight.

Obesity induces a state of chronic inflammation that impairs the function of immune cells. The abundance of excess fat tissue produces pro-inflammatory cytokines that interfere with the signaling processes of immune cells. Obese individuals have been shown to have less antigenically effective vaccinations and do not respond as quickly to wounds. Visceral fat stores impede the response of lymphocytes and increase the risk of infections in individuals.

Sedentary behavior limits the effectiveness of immune surveillance. Movement stimulates the flow of lymphatics to eliminate toxins and pathogens. Sitting for more than eight hours a day can diminish the activity of neutrophils. Even taking a short walking break every hour will substantially increase the circulation of immune cells around the body.

Implementing behavioral changes has been proven effective in restoring the necessary balance to the immune system. Stopping smoking allows the cilia to begin their function within weeks. Limiting alcohol intake to one drink a day allows the gut lining to heal. Stress management through meditation provides for normalization of cortisol production within 14 days. Prioritizing sleep leads to the rapid production of cytokines. These changes lead to inevitable improvements in health.

Read the full article: 10 Immune System Boosters for Better Health