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.

7 Signs Your Body Is Deficient In Vital Nutrients

The human body is a magnificent machine. When things go wrong, it does not shut off without warning. Instead, it sends us signals To let us know that something needs to be fixed. all we need is to be smart enough to understand those signals

Vitamins and minerals are very important as they perform hundreds of roles in the body, but the truth is that most people mindlessly pop a multivitamin tablet without knowing what they are deficient in.

But the amazing part is that whenever you are deficient in a particular vitamin or mineral, your body gives the whole bunch of sign and signals

Let us talk about some of the most common signals and, most importantly, the natural ways to fix these deficiencies.

1. Cracking Sound In Joints

If your knees pop when you bend them, or maybe the joints of your arms crack often, this is the clear sign of calcium deficiency in the body.

Calcium is required for healthy bone and teeth. Low calcium may become the reason for arthritis.

How to fix it?

First of all, don’t waste your money on calcium supplements. Instead, include dairy products like milk, curd, paneer, cheese along with peanut butter in your diet. The most effective way to fulfill calcium deficiency is to have a pinch of calcium carbonate curd on an empty stomach have it regularly for 2-3 months every day, and it will do what those synthetic calcium tablets can never do.

Calcium Carbonate – Buy It Online

2. Bleeding Gums

Bleeding gums while brushing or even while eating or your tongue often gets ulcers, cuts, etc. then you should understand that your body is screaming and telling you that it is deficient in vitamin C.

Bleeding gums while brushing is extremely common even though the majority of people ignore bodies these signals.

What’s happening in the cellular system is that even your arteries are bleeding, make sure you act on this immediately as it can aggravate and can lead to the most severe issues of the vascular system.

Best Source Of Vitamin C

With vitamin C equals to that in 20 oranges, the best way to fulfill the vitamin C deficiency is to include Amla in your diet. Amla can be consumed throughout the year in the form of juice, powder, pickle, candy, boiled, etc. other good sources of vitamin C include lemon, guava, oranges, capsicum, etc.

Vitamin C – Buy It Online

3. Weak Brittle Nails And Peeling Cuticles

If you have weak, brittle nails or you have peeling cuticles. Maybe your hair is dry, or you’re facing premature hair fall. These are some very clear indications that your body is deficient in biotin. One common reason could be when you regularly start eating raw eggs. Biotin is made by the body using certain friendly bacteria. Whenever there is an imbalance in the digestive system, our body is unable to make biotin due to which the symptoms come up.

How To Fix It?

The most effective way to produce biotin production in the body is to increase gut-friendly bacteria, and there isn’t a better probiotic food than curd. Have it empty stomach with one teaspoon of jaggery powder to mixed in it to get the maximum benefit.

Biotin supplement – buy it online

5. White Specs On Nails

Check your nails. If you have small white specs on your nails. This means your body is deficient in zinc. Its deficiency is very common among people who eat cakes and pastries and other sweets made of refined grains. Zinc is a trace mineral, but it is very important for both men and women.

In males, zinc is required for the male body to produce testosterone. Deficiency of zinc can cause low testosterone, which may lead to slow beard growth, low muscle mass, fatigue, sexual immaturity.

In Women’s, especially during pregnancy, zinc deficiency may negatively affect the fetus and the mother.

How To Fix It?

To fulfill zinc, reduce your intake of pastries increases nuts, seeds, lentils, legumes in your diet.

Zinc Supplements – Buy it online

6. Pale Face, White Nails, Dull Lips

If your face is pale or the redness of your nails turning white, or your lips are losing their color. These are the symptoms of Iron and Hemoglobin deficiency.

Iron and hemoglobin are interlinked as iron are essential for the production of blood.

How To Fix It?

The best way to fulfill iron deficiency without doing anything extra is by using iron utensils for cooking. Beetroot, Carrot, Apple, pomegranate, corn, they are very helpful in improving the hemoglobin level.

Iron supplement – Buy it online

7. Vertical Ridges On Nails, Loss Of Eyebrows, Puffy eyes

If you have vertical ridges on nails, loss of eyebrows, puffy eyes. Do you know where the roots of these problems lie?. Its the thyroid.

The thyroid hormone regulates the body’s metabolism and the way your body utilizes carbs, fats, protein.

Any problem with the thyroid gland can create further deficiencies in the body. As the hormonal events are much more in women’s, They are more prone to these symptoms.