In autumn, when seasonal viruses begin to spread more actively, we often pay attention only to external threats. Meanwhile, there are habits and everyday factors that gradually undermine the body's defenses and make it vulnerable precisely at the moment when the immune system needs support the most. What habits affect the immune system and how to strengthen it is explained by the specialist.
Expert: Alina Fleishmane, certified pharmacist of the pharmacy network
Chronic stress and anxiety
Unlike the short-term effects of viruses, constant psycho-emotional stress creates a long-term burden on the immune system. Elevated cortisol levels suppress the function of lymphocytes and disrupt the regulation of inflammatory processes. The body becomes less resistant to infections, and the risk of chronic inflammation increases. Additionally, stress often negatively affects sleep, nutrition, and physical activity, further straining the immune system. To prevent this, it is important to identify sources of stress, maintain a stable daily routine, and include rest, physical activity, and relaxation methods in the schedule.
Smoking and alcohol
Tobacco smoke and alcohol have a direct and lasting impact on the immune system. Smoking damages the mucous membranes of the respiratory tract, reduces the effectiveness of antibodies, and disrupts the regulation of inflammation, while alcohol suppresses the function of leukocytes and hinders the absorption of nutrients necessary for the immune system's function. These habits act cumulatively, decreasing the body's resistance to viruses. To maintain health, it is recommended to limit or completely eliminate them.
Poor nutrition
A lack of vitamins, minerals, proteins, and fiber weakens the immune response, disrupts antibody formation, and disturbs the balance of the microbiome. Vitamins D and C, zinc, iron, and B vitamins are particularly important. Excessive consumption of sugar, trans fats, and processed foods creates chronic inflammation and additional strain on the body. To prevent this, it is important to adhere to a balanced diet with sufficient vegetables, fiber, and healthy fats, as well as to monitor the levels of key micronutrients in the blood.
Chronic sleep deprivation
A lack of sleep or poor sleep quality reduces T-lymphocyte activity, suppresses antibody production, and increases the levels of inflammatory markers. People who sleep less than six hours a day are at greater risk of respiratory virus infections. Blue light from gadgets and televisions worsens melatonin production and disrupts sleep. To prevent this, it is important to maintain a regular sleep schedule, limit evening screen time, and create a calm atmosphere before sleep.
Final recommendations
Especially during the autumn-winter period, it is important to strengthen the body's natural defenses in advance. The most effective measures are based on daily habits: proper nutrition, quality sleep, emotional balance, and preventive measures. Herbal teas with ginger, linden flower, or echinacea are also beneficial for supporting the respiratory tract, and if necessary, dietary supplements with vitamin D, vitamin C, zinc, and selenium. I recommend consulting with a pharmacist or family doctor to find optimal solutions and reduce the risk of illness and its severity.
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