6 habits that weaken and strengthen your immune system!

"Why do I always catch a cold?" "I feel so tired, I feel like I have no energy..." Do you often think things like this? Perhaps you have also felt that you catch diseases more quickly than your friends. The main reason for this could be your lifestyle, that is, your daily habits. Our body has a very amazing defense system. We call it the immune system. Just like an army that protects a country, this system fights germs and viruses from outside and saves us from diseases. So, this 'army' can be weakened by our bad habits, and strengthened by good habits. Let's see what habits affect your immunity.

1. Not getting enough sleep? The impact it has on your immune system is significant!

Do you remember days when you were really tired and didn't get enough sleep, and then you quickly got a cold or a fever? It's no coincidence. There's a big connection between sleep and immunity. It's when we sleep that our body repairs the damage done throughout the day and strengthens the cells of the immune system.

Research has even found that when people who sleep well are given vaccines for diseases like the flu, their bodies produce much stronger antibodies against the disease.

When you don't get enough sleep, your body's stress hormones increase. It can also cause unnecessary inflammation, or as we call it, inflammation, in the body. Both of these weaken our immune system.

Scientists are still trying to figure out exactly how sleep strengthens the immune system. But one thing is clear: For adults, getting between 7 and 9 hours of good sleep per day is essential for a healthy life.

2. Don't you feel like moving your body? A little exercise can make a big difference!

Even if you think, "I don't have time to exercise," something as simple as walking briskly for about 30 minutes a day can give your immune system a big boost.

Compared to someone who doesn't exercise at all, someone who exercises regularly is much less likely to get sick with illnesses like the common cold. When we exercise, our bodies produce more 'feel-good chemicals'. Also, exercising helps us get a good night's sleep. As we've discussed before, good sleep is a great boost to our immune system.

3. Don't you care about food and drink? What happens if you eat too much sweet food?

The contribution of food and drink to our immunity is huge. Especially if you consume foods and drinks that are high in sugar , it can take a big toll on our immune cells. When we consume too much sugar, our immune cells that fight germs are somewhat weakened. This effect can last for several hours after drinking one or two sugary drinks.

So what should we eat?

• Fruits and vegetables rich in nutrients like vitamins C and E are our immune system's best friends. Instead of eating just one type, add a variety of colorful fruits and vegetables to your diet. Think oranges, tangerines, limes, papayas, nectarines, red grapes, guavas, spinach, kale, carrots, beetroot, and pumpkins.
• Raw garlic is a natural medicine that helps fight viruses and bacteria.
• Don't forget about the chicken soup our mothers make. Research has even proven that drinking chicken soup when you have a cold or flu helps you recover faster.
• Also, some types of mushrooms, like Shiitake, are very good for immunity.

4. Are you constantly stressed? Stress is the ultimate enemy of immunity!

It's normal to experience a little bit of stress in life. But if this stress persists for a long time , it makes your body an easy target for illness. It increases your chances of developing everything from the common cold to serious illnesses.

The reason for this is that prolonged stress causes our bodies to constantly produce stress hormones. These hormones directly suppress, or weaken, our immune system.

We may not be able to completely eliminate stress, but we can manage it.

• Learn to meditate.
• Slow down your pace of life a little.
• Talk to friends and stay connected.
• One of the best ways to relieve stress is to exercise.

If you're having trouble managing your stress with these things, talking to a counselor or your family doctor about this can be a big help. Reducing stress can also help you sleep better, which can help strengthen your immune system.

5. Do you prefer to be alone? Social connections are great medicine!

Having good friends and strong family relationships is good for your mind and body. Studies have shown that people who feel like they have a good group of friends have stronger immune systems than those who feel like they are alone.

In one study, when first-year university students who were lonely were given a flu shot, their bodies responded less well than children who had good social relationships.

So, no matter how many other things affect your health , it never hurts to build good relationships with people and have conversations.

6. How long has it been since I laughed? Laughter is also a great medicine!

Did you know that laughing from the heart is good for you? When we laugh, our body's stress hormone levels decrease. It also strengthens a type of white blood cell that fights germs.

Imagine, one study found that people who knew they were going to see a comedy three days in advance had lower levels of stress hormones. That means it's good to think about laughing.

So, even in the midst of life's problems, find small moments to laugh and be happy. It's a great free tonic for your immune system.