Are you constantly getting sick? It's time to think about your immune system!

Do you often get a cold or cough? Or do you feel tired or achy even for a little thing? Sometimes we think that these are normal things that happen when the weather changes. But in fact, this can be a sign that our body's defense system, that is, our immune system, is weak. It is this immune system that fights germs and viruses that cause diseases that enter our body. Just like the army in our country. So if this army becomes weak, even a small enemy can enter the body and cause diseases. Let's see how this defense system is sometimes weakened due to our own bad habits, which we do without realizing it, and how to strengthen it again.

1. Are you sleep deprived?

Think about it, haven't you ever caught a cold after a long day of being tired and not getting enough sleep? It's not just another thing. There's a big connection between sleep and immunity. Studies have even found that when people who sleep well are given a flu vaccine, their body's defenses against the disease are much stronger than those who don't get enough sleep.

Simply put, when we don't get enough sleep, our body's stress hormone levels increase. It can also increase inflammation in the body. Both of these things reduce the function of our immune cells. Although scientists still don't know exactly how sleep helps our immune system, one thing is clear. An adult needs between 7 and 9 hours of good sleep per night to live a healthy life.

2. Not exercising

Some people are scared when they hear the word "exercise." They think they have to sweat, work hard, and spend hours at the gym. That's not necessary. Even simple, moderate exercise, like walking briskly for about 30 minutes a day, can be a great boost to our immune system.

Compare yourself to someone who exercises regularly. A person who doesn't exercise is more likely to get sick with a cold than someone who does. This is because when we exercise, our immune cells become more active. In addition, when we exercise, our brain produces more feel-good chemicals, and it also helps us sleep better at night. Both of these things are very good for our immune system.

3. Don't you care about food and drink?

What we eat and drink directly affects our immunity. We need to be especially careful about foods and drinks that are high in sugar.

So what should we eat? Let's take a look at what foods strengthen immunity.

4. Are you always stressed?

Life is full of challenges. We all experience some level of stress. That's normal. But the problem is when this stress continues for a long time (chronic stress) . Then you become more susceptible to anything from a minor illness like a cold to a serious illness.

When we are constantly stressed, our bodies release stress hormones. These hormones suppress, or suppress, the function of our immune system.

You may not be able to eliminate the problems in your life, but you can learn to manage and cope with that stress.

• Learn to meditate.
• Slow down your pace of life a little.
• Talk to trusted friends and family.
• Exercise to relieve stress.

Doing these things reduces stress hormone levels, improves sleep, and boosts immunity. Research has also found that the immune system response of people who meditate regularly is much healthier.

5. Are you very lonely?

Humans are social creatures. Having strong family relationships and a few good friends is very important for our physical and mental health.

Studies have shown that people who feel like they have friends (whether it's a large group of friends or just a few close friends) have stronger immune systems than those who feel lonely. In one study, college freshmen who were lonely had a weaker immune response to the flu vaccine than those who were connected to others. So instead of suffering alone, connect with others. It's a great way to boost your immune system.

6. Forgot to smile?

Although it's said that laughter is the best medicine, there's a strong scientific basis for it. When you laugh heartily, your body's stress hormone levels decrease. It also increases the activity of a type of white blood cell that fights infection.

Not only laughing, but even thinking about watching something funny, that is, expecting something happy, has a positive effect on our immune system. In one study, a group of people were told three days in advance that they would be watching a funny video. As soon as they received that news, their stress hormone levels began to decrease. So, laugh as much as you can, be happy. It's a great booster for your immune system!