11 habits that damage your immune system

What is immune system

The immune system is our body’s number one defence mechanism. It protects us from various types of bacteria, viruses and other disease-causing pathogens.

Our immunity and our health are directly related. The stronger the immune system, the more protection you have against colds, viruses and other illnesses that can attack your body. On the other hand, a weak immunity can make you more vulnerable to frequent colds, sinus infection and slow wound healing as well as causing anaemia, fatigue and lethargy.

it is a quite surperising fact that many common daily habits harm our immune system. In fact, most of our habits directly impact our immune system. To keep our immune system strong, it is important to adopt healthy habits and quit the bad ones. Let’s take a look at the top 11 everyday habits that directly harm our immune system.

These 11 habits are following :

1. Being a night owl

If you work late nights or like watching television or doing projects late into the night, you may have weak immunity. Poor sleep habits lower the immune system functioning and reduce the level of white blood cells that fight germs. Sleep deprivation also reduces the production of protective cytokines. While you sleep, your immune system releases different types of cytokines and help to protect your body against infections and diseases. If you are sleep deprived, their production decrease significantly.

2. Avoid skipping on sleep

Develop proper sleep hygiene. Be in the bed at a fixed time every night and try to wake up at the same time every morning. Insomnia is also a factor which affects our immune system. Be sure to get seven to nine hours of good quality sleep every night.

3. Excessive sugar intake

If you often eat or drink something sweet to satisfy your craving, you can suffer from weak immunity. Refined sugar can reduce the capability of white blood cells to kill germs. Sugar actually prevents vitamin C from getting into the white blood cells resulting in weakened immunity. Interestingly the immune-suppressing effects of sugar start within 30 minutes after ingestion and may last for many hours. If you need to eat something sweet, go for fruits like oranges, apples, mangoes, watermelons and other that contain natural sugars to satisfy your cravings. Vitamin C in these fruits will also help your immune system to work in a more efficient manner.

4. Excessive alcohol consumption

The benefits that a daily glass of wine can contribute to cardiovascular health is scientifically proven. But excessive consumption of alcoholic beverages can throw away all the benefits of moderate consumption. In addition, not all alcoholic beverages have the same benefits of wine. Many have a high alcohol level that our body can not metabolise which depress the ability of the immune system. Also, excessive alcohol consumption reduces the number of white blood cells, slows down digestive activity and overload liver work reducing its ability to store vitamins. All these factors contribute to the poor immunity in alcoholics.

5. Smoking

Some alcoholic beverages can be acceptable in a controlled amount. But in the case of tobacco, there is no limit allowed. Cigarettes contain more than 250 highly harmful substances. Some out of these are considered poisonous such as ammonia, arsenic, nicotine and toluene. The human body is not made to process chemicals as potent and devastating as those contained in the cigarettes. Slowly, smoking affects all systems of the human body and the immune system is no exception.

6. Consuming too much caffeine

Drinking too much coffee and other caffeinated beverages is also lower our immunity. Excessive caffeine stimulates your system by increasing the tension level of the body. A high-stress level causes the release of stress hormones like cortisol. Cortisol suppress our immune system and make us more prone to infections and other health problems. Elevated cortisol also linked to health issues related to the heart, blood sugar and high cholesterol. When taken in moderation, coffee provides many health benefits like increased alertness, mood and energy. So limit yourself to just one to two cups of coffee per day.

7. Eating junk food

Eating junk food in excess can be bad for your immunity. Junk food is usually high in fat and eating excess fat is the main reasons behind obesity. A diet high in saturated fats can harm the immune system even before the weight begins to show. Obesity can affect the ability of white blood cells to multiply and produce antibodies. Thus making you more prone to infections. So cut down on fast food and choose a healthy diet instead.

8. Inadequate intake of water

The human body is mostly made of water. In every cell of our body, water performs numerous functions. If you don’t drink enough water to replenish what your body needs, it will surely affect your immune system. Proper hydration is essential for building stronger immunity. A healthy person should drink about eight to ten glasses of water per day. however, the amount of water you drink may depend upon the climate in which you live, how physically active you are and your overall health.

9. Sedentary lifestyle

Lack of regular physical activity is harmful in every way for the body. The sedentary lifestyle literally makes the immune system sleep. Engaging in any sport or some form of physical exercise activates it to fight viral and bacterial infections. Physical exercise decreases the possibility of suffering from chronic diseases such as osteoporosis, arthritis or heart disease. Exercise reduces stress and increases the production of antibodies and white blood cells. On the other hand, when we work out, our body temperature rises. This elevation of body temperature reduces the possibility of bacterial growth on your body. Physical activity is essential for building a stronger immunity and there is no doubt about it.

10. Excessive exercise

As we told you earlier that exercise helps to enhance our immunity. But excessive exercise lowers our immunity. Our body has a fixed limit. If we attempt to push it beyond its physical limits, it stops functioning correctly. Your immune system also stops responding efficiently and you fall prey to infections easily.

Researches show that over 90 minutes of high-intensity exercise can build you more vulnerable to illness for up to 72 hours after the exercise session. Intense exercise seems to cause a short term decrease in immune function.

During these intense workout periods, the body produces certain hormones that temporarily lower the immunity. Cortisol and adrenaline are stress hormones perform numerous important functions in our body. But they also raise blood pressure and cholesterol levels and also suppress the immune system.

Always make sure that you’re taking proper rest and don’t overwork yourself. The heavy long run exercise like marathon running and intense gym training has been proven to lower your immunity and reduce the ability to fight viral infections.

11. Poor social relation

Believe it or not, avoiding people or human connections may also affect your immunity. Social relationships, both the quantity and quality affect our mental state which affects our health behaviour and indirect affects our immunity also .

Those who have poor social relations usually run a minimum of twice the chance of serious illnesses and premature death compared to the people that have good social relations. If you wish to be healthier, you can’t avoid people .1Believe it or not, our body is desighned to be a part of the society. Putting time and efforts into positively interacting with others will inevitably bring you a lot health benefits.

Don’t Go to Sleep? Here are 5 Easy Ways to Get Rid of it

it happens with most of us everyday that we want to sleep but we didn’t. If you ask this question to medical science, then you may suffer from insomnia. Insomnia is common now-a-days due to our tense lifestyle. So, let’s take a look about causes of why you don’t go to sleep.

What is insomnia

Insomnia is a condition in which you feel trouble with falling asleep. In insomnia, you don’t go to sleep even if you have the opportunity of sleeping full night. It can happen to you even if your weather conditions are in favour.

Some people with insomnia have trouble falling asleep while some other wakeup throughout the night. These disturbances typically happen at least three times a week.

Acute insomnia lasts shorter than a month whereas chronic insomnia lasts over a month. Insomnia affects both the quality and quantity of sleep which causes daytime sleepiness and fatigue. If you don’t go to sleep, it can lead to professional and personnel problems, as well as day to day challenges like falling asleep while driving.

If we go by the definition of insomnia, we divide the night sleep into three parts. In other words, insomnia has three types of symptoms:

  • First is not having proper sleep. If we don’t go to sleep in one to two hours after going to bed. Or it is simply called the delay in sleep.
  • Another type of insomnia is when we sleep for a short time and then wake up. Or it is a condition when we complete our sleep in 3 to 4 short sleep cycles.
  • When we woke up early in the morning without any alarm or having proper sleep.

The above written symptoms appear in the night. If the problem stops here, we call it just the lack of sleep. But insomnia is when these symptoms appear in the daytime also. The daytime symptoms of insomnia are tiredness, headache, changes in mood, irritation, not able to concentrate etc.

Causes of insomnia (why you don’t go to sleep)

Insomnia can happen from any underlying cause. it can even accompany and worsen other problems like pulmonary disease, psychiatric conditions, and an entire sort of conditions that may cause pain.

  1. If you are facing any health-related problem from a very long time like the joint problem, backache, lungs problem, heart problem etc, then it may cause you sleeplessness.
  2. If you are taking any kind of medicine which have an alerting effect on our brain and body.
  3. Our daily routine or our lifestyle is also a major cause of insomnia. Our habit of staying up late at night or use of electronic gadgets also cause sleeplessness.
  4. Insomnia is also a common side effect of stimulants like caffeine, as well as depressants like alcohol which can both disrupt the sleep cycle.
  5. Smoking is also a cause of insomnia.
  6. Finally and most typically, insomnia may be the consequence of daily stresses from work or relationships additionally as environmental factors like having a job during an evening shift.

Biological factors related why you don’t go to sleep

There are variety of biological factors related why you don’t go to sleep. Studies have shown that people with insomnia might have a heightened level of the stress hormone cortisol. It plays a role in the process of waking every morning.

People with insomnia are more sensitive to the effect of cortisol. Typically they wake up at a far lower level of cortisol as compared to the common population. In addition, insomnia is also associated with a reduced level of estrogen and reduced levels of progesterone. It can happen during menopause.

Commonly, individuals with insomnia will self medicate with alcohol and benzodiazepines, both of which might be extremely dangerous.

Alcohol abuse can cause variety of physical and psychological changes which will rapidly worsen the sleep-wake cycle and cause dependence. Similarly, benzodiazepine, especially short-acting ones, also can create dependence and have a high abuse potential. they may actually worsen insomnia if someone tries to give a pause using them.

Also read: 11 habits that damage your immune system

Treatment (Easy ways to get rid of it)

There are many ways to cure insomnia. They are as follow:

1. Good sleep hygiene

One method of treatment is getting good sleep hygiene, which involves getting to sleep and awakening a similar time each day including weekends, getting good exercise (but not right before bed), reducing alcohol intake, avoiding daytime naps, avoiding caffeine and smoking in the evening, and not going to sleep hungry.

2. Stimulus control

Another potential treatment is stimulus control which comprises using the bed only to sleep instead of an area from which to watch television, text, or talk on the phone. It also helps to keep the environment calm. It also help in sleep faster by removing bright lights like a computer or phone screen and minimizing noise. Sometimes, though, these are unavoidable in which case eye covers and earplug can definitely help.

3. Drinking water cycle

Avoid drinking water after 5 pm. If you drink water afternoon, then it may cause pressure on your kidney. You feel a continuous urge to pee again and again. This urine pressure can cause trouble with your stomach. Due to which, your brain send a signal to you to go to the toilet. Thus frequent urination also disturbs your sleep cycle.

4. Chamomile tea and yoga

chamomile-tea

If you tried above ways and still don’t go to sleep, then you can drink chamomile tea before going to bed. And make sure that your bedroom light should not be very bright. Use a dim light lamp in your bedroom. Practice yoga daily and make it your lifestyle. (1)

5. Behavioural therapy

Also for treatment, there is behaviour therapy, which includes relaxation techniques as well as cognitive behavioural therapy to help better manage problems and life stressors.

while you practice these techniques, your doctor may advice you some medications also. These medications are such as melatonin agonists, non-benzodiazepine sedatives, and occasionally benzodiazepines might be prescribed to help with sleep. These medications can often have side effects. (1) That is why they are generally used for fewer than two months, usually together with behavioural therapy techniques.

Health benefits of Ginseng Extract

Extract of ginseng functions as a nutritive tonic for the entire body. Currently, ginseng extract is an average ingredient added for the treatment of a variety of issues.

Ginseng extract can help you to raise body weight and muscle mass.

According to research, ginseng extract is proven to be very beneficial for treating a wide array of disorders like nightfall and erectile dysfunction. Korean red ginseng extract is normally utilized as an adaptogen.

The root extract is still one of the most popular sorts of Panax ginseng. Panax ginseng isn’t advisable for use in children.

Korean Panax Ginseng is considered to have glucose-lowering abilities throughout the decrease in absorption from the gut.

Boost testosterone

It is a popular testosterone-booster herb. It is a very promising plant as it is capable of addressing different health issues.

Ginseng will help to elevate mood and so will help to combat depression. It should not be used in place of medication prescribed for you by your doctor.

Also, it is not FDA-approved. It is often used to reduce inflammation. It has been shown to promote hair growth in several recent studies.

Also, it is found to improve the sperm quality and count of healthy individuals as well as patients with treatment-related infertility.

Siberian and American ginseng are distinct plants that serve various needs. Siberian ginseng is not as potent than the Asian variants and not quite as much studied.

Used as herbal medicine

Ginseng is the most commonly recognized plant used in traditional medicine and now plays a significant part in the herbal healthcare market.

It occupies a prominent position in the list of best-selling natural products in the world. For thousands of years, it has been a part of many systems of traditional medicine.

It is the most widely recognized plant used in traditional medicine and now plays a major role in herbal health care

It is considered a panacea in that it treats a great number of problems and helps the body to combat many different diseases

Cure insomnia

Ginseng may be used to take care of insomnia. It is also widely believed to be an aphrodisiac.

It is considered one of the most popular herbal medical remedies in the world and it has been used in far eastern countries for centuries.

It can help prevent colds and lessen the severity of heart disease symptoms. strong phytochemicals called ginsenosides, also present in Korean ginseng which might act as antioxidants and help to stop various age-related diseases.

Korean red ginseng will be able to help you see your ED. The Korean Red Ginseng is easily available on the market and thoroughly affordable.

Improve sexual health

If you’re interested in knowing more about ginseng, especially when it has to do with your sexual well being, then you’re on the ideal page.

Ginseng or Korean Red Ginseng is a well-known herb on account of the different health benefits it offers, especially when it regards our sex life.

It has a maximum potency if it is completely ripe and provides you with the optimal amount of Saponins present in it.

Ginseng might or might not operate for you in the exact way it did to others. When buying ginseng supplements, be sure the kind of ginseng is clearly marked.

Korean Red Ginseng ought to be grown for at least five to six years so it can be used for beneficial results

Korean ginseng ought to be avoided during pregnancy and lactation, and you ought to speak with your physician if you’re taking pharmaceutical medications or have any significant health concerns before starting Korean ginseng.

The Korean Red Ginseng is highly favored in the present world because of the wide spectrum benefits and rare side consequences.

Ginseng is offered on the market in various forms however opting for the whole roots guarantees that you receive the best quality

If you want to buy ginseng extract, CLICK HERE

Green coffee for weight loss: dosage, benefits and side effects

Green coffee beans or green coffee extract is very popular nowadays in terms of weight management and weight loss. Everybody wants to get fit and lose that extra weight which they put on. So, its popularity is increasing day by day.

What is green coffee

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Usually, we drink coffee with dark brown beans in colour but green coffee is slightly green. Green coffee is nothing but raw and unroasted coffee beans. It is a cherry-like small plant, seeds of which are called green coffee beans. They are called beans because their shape is just like beans. Basically, they are seeds.

Does green coffee really helps in weight loss

Green coffee beans are high in chlorogenic acid. It is the only important thing found in green coffee due to which green coffee is linked with weight loss. It is a phytochemical and a powerful antioxidant. The chlorogenic acid level is high in green coffee beans than in roasted coffee beans. There are three types of chlorogenic acids and two types of phytochemicals. Caffein is a phytochemical.

Green coffee beans are roasted at a high temperature resulting in dark brown colour. After roasting the green coffee, its aroma, flavour and nutritional value are changed. Coffee is of two types, they are arabica and robusta. Arabica is said to be a good quality coffee. Whenever you are buying green coffee beans then buy organic only.

Best time to consume green coffee

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Normally it is recommended after the meal. But dietitians do not recommend green coffee beans immediately after our meal. Because caffeine present in coffee can cause trouble with our body in absorbing vitamins and minerals. If we take green coffee beans just after our meal, then there can be iron, zinc, magnesium, calcium deficiency in our body. Drinking coffee after a meal can cut down the rate of iron absorption up to 80 per cent and also reduce the uptake of minerals. Also, avoid green coffee in the early morning and after sunset because it contains caffeine which can interfere with your sleep and cause insomnia. The result is, do not consume it empty stomach and do not consume it after a meal.

So, the best time to take green coffee is between your breakfast and lunch. There has to be a gap of one hour before and after a meal. Similarly, you can also take this one-hour after lunch. Second, you can also take green coffee as your pre-workout. Since it contains caffeine, it has the ability to increase your performance level and help you last it longer. It also increases your weight loss and fat loss process during the workout. Another thing, you don’t get benefits just by drinking green coffee, you also have to eat healthy food throughout the day. You have to increase your activity level and reduce your stress level.

Dosage

Recommended dosage for green coffee extract is 200-400 milligram for beginners and the recommended dosage of green coffee beans for beginners is 3 to 5 grams. It is better to take green coffee in beans form than its extract. Whenever you are drinking green coffee, you need to stay hydrated. Drink plenty of water because caffeine and chlorogenic acid present in it can lead to dehydration. So you have to be very careful in proper intake of water.

How to use it

If you have green coffee beans, then first grind them to powder form. Always take small quantities to grind. Just add a teaspoon(3 to 4 grams) of green coffee powder in a cup of hot water. Rest it for 2 to 3 minutes. Then strain and your coffee is ready to drink. The taste is not as bitter as that of roasted coffee.

Benefits of green coffee

  • It has antioxidants which speed up our metabolism and also detoxify our body.
  • It prevents the absorption of fat in our body.
  • It is a powerful appetite suppressant.
  • It increases our energy levels.
  • It improves our immunity and averts the fat accumulation in our body.
  • It enhances the blood circulation and detox liver.
  • It reduces the absorption of sugar in our body and maintains glucose level.
  • It enhances our brain function and improves focus.

Side effects of green coffee

Since it is high in antioxidants, it doesn’t suit to everybody at the beginning. So, we suggest you to start taking this in small quantities. After the consumption of green coffee, if your heartbeat increases, you have headache and anxiety, indigestion and nausea, ringing ears, bloating, acidity and heartburn occurs, then it means you have taken a large quantity of green coffee. You should either reduce the quantity or add some decaf in it.

People taking following medication should avoid green coffee:

  • People on medication of high blood pressure, diabetes, blood thinning.
  • People with anxiety disorder
  • Lactating and pregnant women.
  • People with stomach disorder or suffering from constipation.
  • It is not for teenagers and not for kids.

Get it here

If you want to buy green coffee beans, you can BUY HERE

For green coffee extract, you can BUY HERE

This is all about green coffee beans. But remember always consult your physician or nutritionist before taking green coffee or any other supplements.