This time of year is known as illness season, but if you're constantly getting sick or taking a long time to recover, it could mean your immune system is down.
The immune system is the body's natural defense against diseases caused by bacteria, viruses, fungi and toxins. It is made up of different organs, cells and proteins that work together to eliminate intruders.
There are two types of immunity: innate, which are the defense systems we are born with, and acquired, which are what develops when the body is exposed to microbes.
Low immunity may be caused by conditions you can't control, such as diabetes or having to take certain medications.
But there are many behaviors and activities within our control that can wreak havoc on the immune system and make us more susceptible to infections.
1. Not getting enough sleep
Good sleep is a pillar of good health, so not getting enough of it can have a number of consequences, including on the immune system.
Too few hours of sleep can expose us to vulnerable viruses and germs, and can make it difficult for us to recover from them, according to WebMD. This is because the body is less able to produce infection-fighting cells and proteins called antibodies to help defend against disease when you don't get enough hours of sleep.
The body only releases proteins that help the immune system called cytokines during sleep.
2. Anxiety
According to WebMD, just thinking about anxiety can weaken your immune response in as little as 30 minutes, so think about what constant stress can do to your ability to fend off viruses.
3. Not getting enough vitamin D
While it's easy to get vitamin D during the spring and summer, it's harder to do so in the winter months, because sunlight is too weak or scarce for the body to make the vitamin.
Recent research conducted by the University of Edinburgh indicated that vitamin D deficiency “can significantly affect the immune system.”
Exposure to sunlight is not the only way you can get the vitamin, as you can get it from foods, such as: oily fish (salmon, sardines, herring, and mackerel), red meat, liver, and egg yolks.
4. You don't spend enough time outside
Research from Georgetown University found that not only does sunlight boost vitamin D, but the rays can also activate T lymphocytes, cells part of your immune system that help fight infections.
5. Don't eat enough fruits and vegetables
Fruits and vegetables can help your body make white blood cells to fight infections.
As Harvard T.H. Chan School of Public Health puts it: “A diet lacking in one or more nutrients can impair the production and activity of immune cells and antibodies.”
It is recommended to eat a balanced diet that contains whole fruits, vegetables, lean proteins, whole grains, and plenty of water to stay fit.
6. Not exercising enough
Although most of us want nothing more than to stay home and stay warm during the winter, a lack of exercise can weaken your immune response.
According to WebMD, regular aerobic exercise keeps blood flowing around the body more efficiently, which helps the body better defend itself against germs.
7. Drink alcohol excessively
According to WebMD, one heavy drink of alcohol slows the body's ability to fight germs for up to 24 hours, and drinking too much over longer periods of time can reduce the body's ability to repair itself.
8. Smoking
Smoking is another no-no if you want to avoid getting sick, because tobacco can impair the body's ability to fight germs.
WebMD experts said that vaping also has the same effect, as e-cigarettes release other chemicals that weaken the immune system.
9. Eat a lot of fat
What you put into your body can have a lot to do with how it responds to germs and viruses. High-fat diets can lead to an imbalance of bacteria in the gut which can aid your immune response, while ultra-processed and sugary foods do no favors for immunity.
“A Western diet high in refined sugar, red meat, and low in fruits and vegetables can promote disturbances in healthy intestinal microbiota, leading to chronic inflammation in the intestine and associated immune dysfunction,” the Harvard School of Public Health said.
The main causes of abdominal pain
According to Dr. Anastasia Skladchikova, an internal medicine specialist, abdominal pain is a reason to consult a doctor, because it indicates various diseases, from appendicitis to kidney stones.
In an interview with the newspaper "Izvestia", the doctor points out that pain most often occurs when the digestive system swells due to eating foods rich in carbohydrates, which are poorly and incompletely absorbed in the small intestine, which leads to increased gas formation. This problem can be eliminated by taking medications that help absorb gases.
Feeling pain in the right hypochondrium is associated with diseases of the gallbladder and bile ducts. It is often accompanied by nausea. There are several causes for this pain, starting from inflammation of the sphincter of Oddi to gallstones.
According to her, in case of severe pain, an ambulance should be called to rule out the need for surgery. If the pain is mild, you can take antispasmodic medications.
It indicates that pain caused by diseases of the upper digestive system is in the form of a burning sensation in the solar plexus. It is often accompanied by heartburn and a sour taste in the mouth. This pain often indicates inflammation of the mucous membrane of the esophagus, stomach, and duodenum.
She says: “It is best to consult a doctor to accurately diagnose the cause. However, if the burning sensation in the solar plexus area is accompanied by black stools and dark-colored vomiting, you must call an ambulance immediately.”
One of the symptoms of appendicitis is unbearable pain in the navel area, which gradually spreads to the lower right part of the abdomen, and may be accompanied by vomiting, and intensifies with movement, coughing, and deep breathing.
According to her, pain caused by diseases of the genitourinary system is often localized in the lower abdomen and requires mandatory consultation with a specialist.
In conclusion, the doctor advises, in the case of severe, unbearable abdominal pain, not to take painkillers before the emergency medical team arrives, because they may hide an acute illness that requires urgent surgical intervention. Therefore, in this case, you must follow the doctor’s recommendations remotely. In general, you should consult a doctor to diagnose the cause of the pain and prescribe appropriate treatment.
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