15 harmless and bad habits that destroy the immune system and cause diseases

Most of all, your everyday behavioral habits affect your body's ability to resist your body.

Andrew Aizenberg, a family doctor and consultant to the Public Organization of the Family against influenza, operating in Sarasot, Florida, says: “I was next to seriously ill people, including cases of pork flu, but I myself have never become infected. I am convinced that the correct behavior protected me from illness. ”

Important: to strengthen the body's immune function and protect your health, give up bad habits. Namely:

• habit
• hest your nose
• bit nails
• lack of sleep
• smoking
• fear of dental thread or abuse of it
• excessive use of caffeine
• lack of habit of washing your hands
• breathing through the mouth
• lack of sunlight
• excess sweet
• anxiety
• polluted air in the premises
• insufficient water consumption

What you do - or do not do - in everyday life, can weaken your immune system, as a result you are more often infected by a cold, influenza and generally sick more often.

But there is good news: by abandoning bad habits, you will discover new ways to strengthen immune defense and your health.

Habit

Important: of all the infection carriers, the most dangerous are right in front of you - these are your own hands. “We all tend to climb with the hands of labor, where they should not be,” says Dr. Aizenberg. “We do not realize how many bacteria we transfer our hands, because we do not see them.”

And we touch our face very often: according to a study conducted by the University of California in Berkeley, we touch the nose, eyes and lips on average every 4 minutes.

Why is that bad?

Turning to the face, we transfer the whole “handful” of viruses and bacteria, which can settle in a new place and cause the disease.

“The main entrance gate is located on the face,” says Dr. Aizenberg. “Moreover, the main ways to the penetration of the influenza virus into the body are eyes and nose.”

A bad habit is to scratch your nose, poke your nose, rub your eyes, pull your eyelids and eyelashes

What to do?

A way to get rid: In order to accustom yourself not to raise your hands above the chin, try the following slightly painful method: pull the elastic band on your wrist and click on the inside of the wrist with an elastic band whenever you catch yourself on your face with your hand.

This form of self -flagellation will gradually wean you even closely to bring your hands to face.

To scratch your nose or poke it in it is a bad habit, which should be abandoned once and for all, as well as from the habit of rubbing your eyes or pulling eyelids and eyelashes.

Bad habit of gnawing and biting nails

If you bite your nails, this is also a problem, and not only because microbes fall into your mouth, but also because your hands are in the immediate vicinity of face and bacteria can potentially get into your eyes and your nose.

What to do?

A way to get rid: In order to overcome the habit of biting nails, the specialists of the Mauo clinic recommend a manicure regularly, briefly cut and polish the nails. You can also cover your nails with special bitter varnish - maybe it will wean your fingers in your mouth.

Important: if nothing helps to get rid of the habit of bringing your hands to your face, at least often wash them so that microbes on your hands are as few as possible.

The American Center for Disease Prevention recommends soap hands for at least twenty seconds. Then rinse your hands well and dry with a paper towel or air dryer.

Bad habit - lack of sleep

Random attacks of insomnia are hardly able to have a long -term effect on the immune system.

Important: but beware of chronic insomnia or serious lack of sleep, because it is fraught with negative consequences. If you want to maintain health, you need to give the body enough time to sleep and rest.

Why is that bad?

Science speaks clearly: lack of sleep undermines the immune system. According to researchers from the University of Carnegie - Melon in Pittsburgh,

driving sleep less than seven hours a day, people are about 3 times more likely to catch a cold compared to those who sleep at least eight hours.

Studies conducted by the American Center for Disease Prevention revealed: only every 3 American sleeps from seven to eight hours, which is considered the optimal duration of night sleep.

According to the US National Fund, 16 percent of adult Americans sleep for less than six hours.

Late retreat to sleep and early climbing do not promise anything good to your health.

When you sleep, your nervous system is in a parasympathetic mode, ”explains Simon Yu, a therapist from St. Louis, who is also an adherent of unconventional medicine.
- And if she does not receive sufficient duration of sleep and peace to restore strength, immune function inevitably suffers.

The parasympathetic nervous system regulates the work of internal organs, including the heart, and controls such vital functions as digestive and excretory.

What to do if you cannot fall asleep for a long time?

If you cannot fall asleep for a long time, try to create a certain evening retreat to sleep, for example, similar to how you were put to sleep in childhood.

A way to get rid: First, muffle the light and turn off the mobile phone. An hour before bedtime, you can take a warm shower. Warm water soothes, or, even more importantly, a decrease in body temperature after a shower naturally contributes to falling asleep.

Some experts recommend maintaining coolness in the bedroom, but not cold - from twelve to twenty -four degrees. This also helps to reduce body temperature and deeper sleep.

The bad habit is a smash. How to get rid of?

There is no need to say that smoking is the most harmful of all bad habits.

Important: everyone knows that the smokers stuff their body with poisons, but not everyone knows that smoking increases the risk of influenza and respiratory diseases.

Why is that bad?

• The body of a smoking person becomes an ideal haven for viruses and bacteria.
• Smoking weakens the cilia of the respiratory tract, as a result of which they less effectively remove any garbage from the lungs.
• In addition, smoking is destructive for beneficial bacteria living in lungs and helping to fight pathogenic microbes that are trying to penetrate the body through the lungs.
• When the infection enters the smoker's body, the probability of developing the disease is higher, because smoking weakens his defense capacity.

What to do?

The only radical way to avoid the negative consequences of smoking is to quit smoking.
A way to get rid: Special medicines and support groups will help you with this. Do not forget nicotine plasters and chewing gum.

Bad habit - excessive alcohol consumption

Excessive alcohol use is detrimental to the immune system and human health.

Why is that bad?

Alcohol is the cause of a violation of potency, the work of the nervous system is disturbed, the psyche, vision, the liver gets suffered, digestion is disturbed, which affects the intestinal microflora and immunity is suppressed.

What to do?

A way to get rid: Read the article on our website here, where it is described in detail about the methods of treating alcoholism, or consult a narcologist

Not knowledge of how to use a dental thread or it abuse

A plaque formed on the teeth, called tartar, contains up to four hundred species of bacteria and provokes gum disease.

A way to get rid: The easiest and most effective method of getting rid of tartar is regular and proper use of toothbrushes. But many of us do not do this.

Why is that bad?

Without using the dental thread, you are introducing bacterial infection and serious gum diseases, which are fraught, among other things, tooth loss.

Scientists from Colombian University in New York believe that the chronic inflammatory process in gum disease suppresses the immune system and opens doors for other infections.

“Do not use the dental thread,” says Dr. Yu, “but there is no need to overdo it.”

Too vigorous use of the dental thread leads to the same that you injure the gums, and bacteria can get through the wound into the blood.

The resulting bachermia can cause a systemic infection, the symptoms of which can be an increase in temperature and pain.

What to do?

A way to get rid: With proper and accurate use, the dental thread will not hurt anyone. Do not press the thread on the gum; Imagine that you polish the side sides of each tooth. If you can’t do it, on your next visit to Dentist, ask him to teach you how to use the dental thread.

Ask also what type of thread is better for you. The choice is large, and some option in your case may be preferable. If you are a newcomer in this matter, you can purchase a dental thread in a special holder in a pharmacy, it is easy and convenient to use it.

If the use of the dental thread causes bleeding gums, perhaps your gums are already sick.

Other symptoms of gum disease are redness and pain; The gum line visually seems to move away from the teeth. In this case, consult a doctor as soon as possible, and he will prescribe a treatment that will protect not only your gums, but also health in general.

Bad habit - excessive consumption of coffee and tea

Excessive use of caffeine.
Caffeine is an active ingredient in the two most popular drinks in the world: coffee and tea. Although numerous studies confirm the beneficial properties of caffeine, including antioxidant effects,

in this case, no longer always means better.

Why is that bad?

Caffeine removes from the body zincAccording to Lori Grossman, the head of the Department of Medical Research of the American Homeopathic College in New York.

“Zinc is necessary for health,” says Dr. Grossman. “If you have caught a cold, the danger of serious complications is the higher, the smaller you have in the body of zinc.”

What to do?

There is no need to abandon caffeine completely. According to the results of most studies, from three cups of coffee per day (which corresponds to 200-300 milligrams of caffeine) the negative effect is completely insignificant.

You can also try to switch to tea (caffeine in it is half less, and more useful properties).

A way to get rid: If you decide to completely abandon caffeine, stretch this process for several weeks to avoid a sense of fatigue and headache. To facilitate such a transition will also help you a variety of coffee with a reduced caffeine content.

A bad habit is the lack of a habit of washing your hands

Washing hands is the most important protective measure, tested by time and more than ever relevant these days, when we are surrounded by pathogens from all sides.

Scientists have analyzed the results of studies conducted over the past 40 years and came to the conclusion, that the general improvement of hand hygiene over the years has reduced the level of respiratory diseases by more than 20 percent.

However, relatively few of us wash our hands really as carefully as it is supposed. If you are also somewhat lazy in this regard, think about it.

Why is that bad?

Having carefully washing your hands after contact with potentially infectious surfaces and objects, you without any need to endanger the infection.

Washing hands is not the only safety rule, but definitely one of the most important.

What to do?

Experts believe that it is best to wash their hands with soap: it cleanses the maximum of dirt and all kinds of infection.

A way to get rid: But there are situations when hands need to be washed urgently, but there is no water and soap nearby. For such cases, a professor of epidemiology from the University of Michigan, Ellison Iello, advises to spend on a bottle with an alcohol basis disinfection.
Choose a gel or liquid with alcohol content of at least sixty percent.

Bad habit - to breathe through the mouth

The habit of breathing with your mouth not only gives you an ever -bended look, but also increases the danger of respiratory diseases.

Why is that bad?

About 20 percent of people chronically breathe their mouths-either due to habit, or due to asthma, or due to problems with the structure of the nasal septum. These people, as a rule, are more likely to catch a cold and suffer from flu.

Unlike the lungs, there are no cilia in the mouth that would catch small particles from atmospheric air, defiant irritation.

In addition, studies show that in the sinuses surrounding the nasal cavity, nitrogen oxide is produced for disinfection of inhaled air. If you breathe your mouth, the air passes these filters, and all the microbes contained in it are your lungs straight.

What to do?

A way to get rid: The best way to end your mouth to breathe your mouth is to make you breathe your nose. At first it may be difficult, it seems that there is not enough air. But after several hours or days of forced nasal breathing, it should become free and natural.

A bad habit is a lack of sunlight

Most dermatologists will advise you to use a protective cream from tanning. And this is a good advice, if your goal is to protect yourself from wrinkles.

Unfortunately, when you close access to sunny ultraviolet rays to your skin, the synthesis of vitamin D is disrupted in the body.

Why is that bad?

Vitamin D is extremely important for the normal operation of the immune system. Studies show that vitamin D deficiency leads to a weakening of immunity and a greater exposure to the influenza virus, not to mention the increased risk of osteoporosis and even some oncological diseases.

What to do?

Among food products, a more or less significant amount of vitamin D contain only fish and fish oil, and you need to consume them in sufficient volume to meet the body's needs in this vitamin. However, the best source of vitamin D is still the sun.

At the same time, there is absolutely no need to roast in the sun all day.

Unprotected skin is enough 10-15 minutes of sunbathing per day.

Try to take sunbathing, when the danger of getting a sunburn is less - usually until ten in the morning or after 16 hours. If you intend to be in the sun much more than the specified time, you definitely can not do without a cream or other protection from the sun.
If you do not tolerate the sun at all or live in a northern climate, where there is little sunlight, you might be accepted vitamin D. In the form of vitamin additives.

The officially recommended daily norm is in the range from 200 to 600 IU, but some experts consider the necessary dose of 1000 IU per day, if not more. If you doubt whether vitamin D is enough in your body, ask the doctor to do the appropriate blood test.

A bad habit is in abundance a lot of sweet

There is nothing wrong with eating a thick piece of cake at the birthday or enjoy the raisins in the cinema in chocolate glaze. But eating sweets constantly, you do not consciously spread the red path into your body for microbes.

Why is that bad?

The constant eating of food rich in sugar reduces the effectiveness of white blood cells - natural infection fighters in your body. They are deprived of the opportunity to absorb and destroy bacteria. In addition, this causes unhealthy fluctuations in the blood of glucose and insulin levels.

Even if you do not suffer from diabetes mellitus, the body has to make great efforts to maintain homeostasis, and there are no resources to combat pathogenic microbes.

What to do?

A way to get rid: If you know that today you have to eat a lot of sweets, increased consumption of soluble tissue will help to maintain an acceptable glucose level. This shape of the fiber - it is a lot in legumes, broccoli and apples - slows down the absorption of carbohydrates in the intestines, preventing sharp surges in the blood sugar.

Many people have an important source of sugar. But you should think twice before replacing the usual soda with its low -calorie variety. It is believed that it can cause metabolic disorders and increases the risk of cardiovascular diseases.

It is better to give preference to flavored mineral water, which is devoid of calories and artificial sweeteners, but has the taste of soda and the same bubbles. Or try carbonated juices, they can be diluted with the same mineral water to reduce the amount of sugar in the diet.

The bad habit is self -conservation

Trying not to worry is like trying not to move the next half hour. This is easier to say than to do.
There are more than enough reasons for concern today. It is impossible to completely avoid stress in life, the main thing is to prevent it from squeezing all the juices out of you.

Why is that bad?

In conditions of stress, your adrenal glands distinguish cortisols, a powerful hormone that is useful in emergency situations, but in the long run is fraught with problems. A chronically high level of cortisol - which is typical for many people prone to anxiety - prevents the body from functioning normally, suppresses the immune system and increases vulnerability before infectious diseases.

What to do?

Sources of stress can be negative and positive events in your life.
If you want to evaluate your current stress level, find the Holmes - Rae test on the Internet and go through it. The result may be a surprise for you, but it will make you carefully control the sources of stress in your life.
A way to get rid: The easiest way to effectively cope with stress is regular physical exercises. We do not urge you to raise the bar or go to the gym, we offer to do at least walking in place, if you have no other exercises for any other exercises. The body needs movement.
A way to get rid: Come on more often - it protects the immune system from stress well. The results of several studies have shown that thanks to laughter, the level of cortisol is falling.

Bad habit of living in a room with contaminated air

The average person spends up to 85 percent of his time in four walls. Therefore, it is not surprising

that the concentration of pollutants in the premises - houses, schools and enterprises - is much higher than in atmospheric air.

Why is that bad?

The air of the premises contains pollen, mold, dust, dandruff of pets, tobacco smoke, soot and other substances that irritate the respiratory tract and lungs. Annoyed, wet eyes and nose are an ideal environment for the growth of bacteria and the development of infection.

What to do?

A way to get rid:

• Install the air treatment filters in the rooms. Good filters can absorb 99 percent of harmful particles from the air.
• Do not forget about the purity of air when you do cleaning at home or paint something.
• Choose paints with a minimum content of volatile substances.
• For cleaning, give preference to cleaning and detergents homework in front of chemical products:
• azba vinegar in the spray bottle perfectly cleanses and is safe for any surfaces.

Attempts to kill unpleasant odors in the room with aromatic air fresheners only exacerbate the problem, adding a new portion of substances polluting air. You only mask one smell by another, stronger.

To clean and refresh the air truly, leave all these flavors and artificial air fresheners on the shelves of the supermarket and just open the windows.

A bad habit - insufficient water consumption

Water is the most important nutrient for your body. Water needs large quantities, given that it is 60 percent of the total body weight.

Even a small degree of dehydration of the body can undermine the work of all its systems, including immune.

Why is that bad?

The lack of water in the body does not allow cells, tissues and organs to work with maximum efficiency.
In addition, the process of removing metabolic products from the body is violated, including various kinds of toxins.

No hand washing will relieve dirt and toxins that form inside.

What to do?

If you do not like to swallow simple water, you can replace it with flavored - but choose reasonable.
A way to get rid: As a rule, it is better to stay away from the drink with a too long list of ingredients. Choose drinks where there is nothing incomprehensible in the ingredient list.

Such drinks can be prepared independently by adding a piece of lemon to boiled or filtered water, fresh mint leaves or a pinch of ground ginger. Such water is cheaper than bottled drinks and is available wherever there is a crane.

Video: how to strengthen immunity