Both single and frequent absorption of alcohol puts the immune system at risk, according to researchers at the Medical Faculty of the University of Massachusetts. They analyzed published studies on alcohol, infections, inflammation and immunity since 2000. to 2008.

Alcohol makes the body more susceptible to infections, slows healing of wounds, affects heart, liver and pancreas diseases. It also harms leukocytes (which fight infections).

The best solution: to consume alcohol in moderate amounts (1 portion per day for women and 2 for men).

Binge eating.

Nutrition with a high fat content makes the cells of the immune system more inert and less functional, influencing their ability to protect the body from diseases. Reduce fat intake, and your immune system will work better. Researchers at Tufts University compared the effect on the immune system of traditional Western nutrition (38% fat) and a diet with a lowered cholesterol content (28% fat). The results showed that a diet with less fat positively affects the function of T-lymphocytes, which protect the body from infections. What you need to do: reduce the consumption of fats, especially saturated and trans fats (polyunsaturated and monounsaturated fats are good for health). For beginners, a diet with an antihypertensive effect, as well as a Mediterranean diet.

Insufficient amount of sleep.

In healthy women who sleep little, natural killer cells (leukocytes that protect the body from tumors and viral infections) become sluggish. The results of German studies show that normal sleep plays an important role in the work of T-lymphocytes. Lack of sleep causes an increase in the level of cortisone (a stress hormone) and an inflammatory response of the body. Both these factors negatively affect the immune system.

Inflammatory reaction is a part of protection of the immune system from trauma, it promotes their healing. Accidentally activated, it can cause tissue damage. Make a healthy sleep your first priority. Most experts recommend 7-9 hours of night sleep. If you have not slept enough time at night, be sure to take a nap at lunch.

Drop effect.

Have you ever wondered why you normally withstand busy days at work and get sick only on vacation? This phenomenon is called the "fall effect", it is associated with too fast anti-stress processes that cause physiological changes in the body: decreased immunity and increased inflammation. When the stress passes, the body remains in a physiologically vulnerable state, so the microbes do not interfere with any disease. To avoid this, help the body gradually free from the effects of stress. Do short physical exercises (eg. , jogging or fast walking for 5 minutes), solve problems that develop mental abilities (table games or "Scrabble"), practice relaxation relaxation techniques that relax the body. Doing any of these exercises 2? 3 times a day for a week will improve the immune system and help avoid the effect of falling.

Frequent flights.

Chronic violation of the circadian rhythm of the body adversely affects the immune system.

The weakening of the immune function is not due to the loss of sleep, but to violations of the internal clock of the body (however, scientists do not know the exact cause).

What if you often have to make long flights? It is very important to get enough sleep and maintain health - eat well, play sports and reduce stress levels.

So you increase the chances of spending a pleasant trip!.

Loneliness.

According to the research, single students, who practically do not participate in the official life, showed a low humoral immune response to the flu vaccination.

Similarly, elderly people who do not have social support have a weakened reaction to the flu vaccine.

This is an excellent reason to make new friends and acquaintances and regularly maintain relationships with old friends.

nedug. en.