This is how you ruin your immune system - 5 habits that reduce immunity

For many of us, it is only during the autumn and winter months that we ask ourselves - how to boost immunity? We then buy vitamin D, vitamin C, zinc and many other dietary supplements on a massive scale. For supplementation to work properly, a sufficient period of time must pass. Therefore, it is advisable to supplement deficiencies already in the summer. In this way, it will be hard to surprise our immune system. 

Most of us know what to do to strengthen the immune system. But what not to do so that the body functions properly and fights pathogens and microorganisms as it should? We suggest in the following article.

The immune system: a complicated jigsaw puzzle

There is no single way that will keep us healthy and safe from infection. Our immunity needs to be looked at comprehensively and worked on every day, as it depends on a great many factors, including genetic predisposition, physical activity, diet, dental status, or how often we reach for the proverbial "glass of wine". Our daily choices affect the body's ability to fight germs, which translates into a stronger organism and a better quality of life. 

It is important not to use a mass of supplements during autumn and winter, but to implement small rituals each day that will make strengthening the immune system a lifestyle rather than fighting the problem. Below, we will look at activities that fail to strengthen the immune system in adults.

5 things you do every day that can ruin your resilience

Sitting at home all the time? Your body will not thank you

With the end of education and the associated compulsory gym classes, many of us also end our adventure with physical activity. Unfortunately, this is not right. At any age, it is important to get the right amount of exercise. Outdoor movement, such as cycling or simply walking, is often enough to ensure the wellbeing of the whole body. Here are some reasons why movement is so highly valued and in 

1. Slowed circulation: Regular physical activity helps to stimulate blood circulation in the body. This helps to efficiently send immune cells to different parts of the body where they are needed to fight infection. A lack of exercise can slow down circulation, making it difficult to get immune cells to the right places.

2. Increased stress: Lack of physical activity can lead to increased stress. Excessive stress on the body can impair immunity by affecting hormone balance and inflammatory processes.

3. Reduced lymphocyte production: Lymphocytes are key immune cells that fight infections. Regular physical activity can support lymphocyte production and activity.

4. Low energy levels: Physical activity helps to increase energy levels and improves the body's overall performance. Lack of exercise can lead to feelings of fatigue and weakness, which affects the body's ability to effectively fight infections.

5. Impact on inflammatory processes: Regular exercise can help control inflammatory processes in the body. Chronic inflammation can weaken immune capacity and lack of physical activity can contribute to increased inflammation.

Have you been up all night again? This lifestyle doesn't pay

One sleepless night will not yet make our immunity disappear, but a good night's sleep is a prerequisite for effective protection. When sleep deprivation affects us, the body's fight against pathogens is hampered. By not getting enough sleep, we condemn ourselves to a reduced number of immune cells (the so-called Natural Killer) responsible for destroying cancer cells and viruses. People who repeatedly disregard the golden rule of "at least six hours of sleep" have to reckon with weakened immunity. 

In addition, people who sleep too little or struggle with poor sleep quality, e.g. due to obstructive sleep apnoea, have an increased risk of becoming overweight, diabetic or hypertensive. Research indicates that good sleep hygiene is one of the most important factors for a healthy lifestyle. 

Strengthening immunity should start with a good night's sleep. For this reason, people suffering from insomnia are advised first and foremost to do breathing exercises or supplementation with melatonin, a compound that coordinates the biological clock and improves circadian rhythms.

Take the stress into your own hands

Short-term stress gives the body a 'kick' into action. The stress hormone shows beneficial changes to the body, such as increased mobilisation, a driving force and a factor for overcoming difficulties. What about when we get stressed repeatedly and constantly remain in a feeling of readiness to escape? 

The main disadvantages of stress include a reduction in the number of immune cells (Th1 lymphocytes), which fight viruses and bacteria. These are extremely important for the immune system. Their decrease weakens the body's defence response against pathogens. Increasingly, alternative forms of treatment, including peptides, are being used to offset the negative effects of stress. Substances showing positive effects against stress-related disorders are selank. The peptide has been shown to have an effect on the body's nervous and immune systems, in addition to regulating circadian rhythms, which has a positive effect on those with sleep problems. Effect of selenium allows for better and longer sleep, which improves the functioning of the immune system. What it looks like dosage? Selank is recommended to be applied intranasally. Which means that a convenient atomiser pack will be necessary to facilitate simple and trouble-free administration. In stressful situations, it is recommended to use one dose, i.e. about 2 puffs, to notice the effects. 

Fast food instead of a balanced meal

Fatty, over-salted and devoid of any vitamins and minerals - this is what fast food, loved by most of the public, presents itself.

Immunity starts in the gut. We often forget this. Therefore, a healthy diet is fundamental. The gut is home to microorganisms that form the so-called intestinal microflora. If this is disrupted, it is much easier for us to become ill. Eating a lot of processed food or over-eating certain foods, such as red meat, are common causes of gastrointestinal disorders. Our intestines, on the other hand, love water - adequate hydration is essential, as well as pickles (a natural probiotic), fibre, vegetables and fruit. These foods should become a permanent part of your menu if you feel that your stomach is refusing to obey you. 
At my aunt's name day....

Family events of all kinds are the ideal time to drink a symbolic glass to the health of an aunt or dear grandmother. Drugs are a pathogenic trap that effectively weaken immunity and the functioning of the immune system.

Being a smoker or being exposed to tobacco smoke, a host of pathological changes take place in our body that have immunosuppressive effects, i.e. those that reduce immunity. Smoking affects the humoral response, the population of B and T lymphocytes, reduces the migration of neutrophil granulocytes and chemotaxis, inhibits the release of inflammatory markers and mediators. All these cited symptoms are a recipe for immune system destruction. Each of the above-mentioned factors, is extremely important in maintaining the normal functioning of the immune system. 

When introducing stimulants into your life, it is important to bear in mind that sooner or later this will take its toll on your health and lead to changes that will ravage your body more and more as you get older. It is worth mentioning again the aforementioned selankwhich supports the humoral immune response - exactly the same response that is ruined by cigarettes - and supports the function of T lymphocytes. By using the preparation, it is possible to strengthen immunity that has been compromised by unfavourable factors.