Good Lifestyle

A cold head, again? Some years, it seems like you are constantly going down with something. But a worse-than-usual influenza season may not be entirely blamed. There are a lot of ways you weaken your immune system without even knowing it, all day, the amount of sleep that you arrive at your sugar consumption to the items you touch at the office.Eat this, not that! Health has rounded it here.Gesundheit.Read on and to ensure your health and health of others, do not miss these16 "health" tips to stop following immediately.

1

You are alone

Loneliness can cause chronic stress, wear in your immune system. On apublished studyin the newspaperAntioxidants and redox signageThe feelings of loneliness affect the body on a genetic level - it causes an increase in pro-inflammatory genes and a decrease in genes that produce antibodies and immunity. "The resulting long-term inflammation can represent a key mechanism in the development of chronic diseases associated with loneliness such as atherosclerosis, cancer and neurodegeneration," scientists said. Yikes.

RX: Never become too lonely. Maintain social relationships and make an effort to stay regularly around others. Or simply give someone a hug (consensual). According to a study published inPsychological science, the simple act of hugging someone reduces stress and gives you an immune shot.

2

You are deficient in vitamin D

A level of adequate vitamin D is protective against several types of cancer. And D seems to help protect colds and flu too. According toa studypublished in theInvestigative Medicine JournalA low vitamin D level is associated with an increased "susceptibility to infection" and increased self-immunity in which the immune system becomes confused and begins to attack the body instead of protecting it. Fifty percent of people around the world are vitamin D deficient, national health institutes indicate.

RX: According to the NIH Dietary Supple Bureau, adults should get 600 IU vitamin d daily and 800 after the age of 70. (It also protects the health of the bones.) Your doctor can test a vitamin D deficiency with a simple blood test and advise you on a vitamin D supplement if it's a good idea.

3

You do not wash your hands

If there is a tip, everyone knows how to prevent the disease, it is this one: wash your hands. But too many of us do not do it. A study by the American society of microbiology revealed that 83% of women washed their hands after using public toilets - but only 74% of men did. AndA separate studyFrom the State University of Michigan found that 95% of us do not very well wear our hands to kill bacteria. To learn the right technique, read actively.

RX: Wash your hands after using the toilet before preparing food, or anytime, you feel they could be dirty.

4

You do not wash your hands long enough

This MSU study revealed only only 5% of the United States wash hands properly, one in three people uses soap, and 1 out of 10 do not bother with the basin at all. Do not wash your hands expose you to all kinds of bacteria and viruses causing diseases, colds in Norovirus in Strept and Staph.

RX: Here are some advice from people who should know: the Disease Control and Prevention Center (CDC) recommends washing the hands vigorously with soap and water for 15 to 20 seconds - about the time needed to sing " Happy birthday "twice. But the researchers of the MSU found that the users of the bathroom was only their hands for an average of 6 seconds and only 5% of the people washed his hands for 15 seconds or more.

5

You do not sleep enough

When we sleep, the body engages in several processes to repair and recharge the body. One of them is to make sure that the immune system remains at the height. During sleep, the body produces inflammatory proteins called cytokines, as well as the replenishment of various cells for the control of disease and antibodies. If you do not get enough attention, it could be the reason why you keep off with colds and flu.

RX: The experts, including the National Sleep Foundation, recommend that adults get seven to nine hours of quality sleep per night. If you have trouble falling or staying asleep, talk to your doctor, your overall health is at risk.

6

You are constantly stressed

Chronic stress weakens the body and the immune system. When you are stressed, the brain increases its production of hormonal stress cortisol, which alters T cells, a component in the blood that fights the infection. According toAmerican Cancer Society, people who feel chronic stress are more subject to current cold and viral infections such as influenza.

RX: In today's world, stress reduction is easier said than doing. But it is essential for mental and physical health. Regular exercise is an excellent stress lift. Learning relaxation exercises can help. If you are constantly stressed, talk to your health care provider.

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7

You do not use a hand disinfectant at the grocery store

A recent study revealed that more than half of the purchase trolleys at an average grocery bear bacteria causing disease, such as E. coli, which can cause diarrhea, nausea and fever.A separate study foundThis manages the freezer section of a superstore held 33,340 colonies of bacteria per square inch, plus thousand times the bacterium found on the average mobile phone.

RX: Some grocery stores have antibacterial wipes that you can use to wipe the handle of your cart. You can also buy a pack to bring with you. Wipe the handle, then let it dry for 20 seconds before touching it.

8

You do not get your influenza shot

It's easy. The CDC recommends that all adults get an influenza shot each year. It can reduce your chances of contracting influenza, which can cause serious or fatal complications such as pneumonia - and cause a "pwindemic" with coronavirus.

RX: Get your influenza shot. Ask your health care provider if you need other vaccinations, such as shingles, while you are there.

9

You do not get enough exercise

On ato studyin theAmerican Journal of Preventive Medicine, to be sedentary can harm the body's ability to combat infection.

RX: If you work a desktop job, get up and move as much as possible. Take a break from the session every 30 minutes. And obtain regular exercises: the American Heart Association recommends 150 minutes of moderate physical activity (such as fast walking) or 75 minutes of vigorous physical activity every week.

10

You do too much exercise

It's calledOperating syndrome: Working constantly, without giving your body a chance to rest, is not only counterproductive for your fitness goals; It can harm your immune system.

11

You drink too much

A hangover is not the only way out-fool can make you sick. Alcohol falls into acetaldehyde, a powerful toxin. In excess, acetaldehyde prevents the ability of the lungs to sweep the microbes out of the body (hello, common cold) and reduces the ability of white blood cells to kill bacteria and viruses. One night of an alcohol night is sufficient to significantly alter the immune system,The researchers found.

RX: How much alcohol is superfluous? Experts, includingThe CDCAnd the American Cancer Society, say men should not have more than two daily drinks and women.

12

You browse public transport

Straphangeing can be dangerous for your health.A British studyI found that people who take the bus or metro at work are six times more likely to get acute respiratory infection than people who walk or drive. It's just because you encounter many other people - and their germs.

RX: After leaving public transport, use a hand disinfectant or wash your hands (with soap and at least 20 seconds).

13

You consume too much sugar

Sugar causes inflammation, which decreases immunity by weakening white blood cells, whose job is to fight against infection. And most of us eat too much. The American Heart Association recommends that men eat more than 9 teaspoons (36 grams) of added sugar per day and that women do not have more than 6 teaspoons (24 grams). The average American eats about 15 teaspoons of coffee every day.

RX: Reduce your consumption of sugars added like sweet drinks, transformed cereals, cookies and cakes. Eat a variety of whole foods, fruits and vegetables, you will get vitamins and nutrients that will keep you healthy.

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14

You are overweight

Obesity weighs heavily on the immune system. Overweight prevents white blood cells from producing antibodies and agents that combat inflammation. InAn animal studyRealized at the University of North Carolina, the researchers discovered that obese mice were 10 times more likely to die when they are infected with a flu virus than normal weight mouse.

RX: Maintain a healthy weight by eating a healthy and balanced diet and remaining active.

RELATED: Cause No. 1 of obesity, according to science

15

You take too many antibiotics

Antibiotics are intended to treat infections caused by bacteria. They do not work on viruses such as colds or common influenza. If you use antibiotics unnecessarily for these viral infections too often, you could withstand them.

RX: If your doctor diagnoses you with a virus, does not insist any antibiotic "just to be sure". It's all but.

16

You do not drink enough water

As we get older, it's easier to become dehydrated, and this can film your immune system. Dehydrationlimits The secretion of antimicrobial proteins in your saliationA, which moves infections. This is not the only way of dehydration can make you sick: water has nutrients and oxygen in your cells, hunts bacteria from your bladder and normalizes blood pressure, among many other functions.

RX: HARVARD MEDICAL SCHOOL recommends drinking four to six cups of water a day.

RELATED: Signs you get one of the "most deadly" cancers.

17

You do not clean your mobile phone

Here is a fun fact: your mobile phone can contain 10 times more bacteria than a toilet seat. Charles Gerba, microbiologist at the University of Arizona, tested phones containing 100,000 bacteria. "Viruses are a little more mobile today than ever, because you have mobile phones," Gerba said.

RX: Disinfect your mobile phone once a month with a solution of 60% water and 40% alcohol to rub. Apply it with a microfiber cloth or cotton buffer. Do not spoil anything directly on the phone; You could damage.

RELATED: 9 daily habits that could lead to dementia, say experts

18

You do not use a hand disinfectant at work

Offices are households of germs keyboards, telephones, offices. But the most germs surfaces are probably in the break room, especially the coffee maker. When Gerba researchers tested germ levels in a typical office, they have placed a synthetic germ in the break room. It has extended to almost all the surfaces of the office within four hours when

RX: Keep a hand disinfectant to your office and use it after each trip to the coffee maker. Make a habit of wiping your desktop, phone, keyboard and door handles with gasoline or antibacterial spray.

RELATED: 9 daily habits that could lead to dementia, say experts

19

You touch your face after using door handles

The cold virus and common influenza bugs can linger on hard interior surfaces up to seven days. Opening a door and touching your face is an incredibly effective way to pick up what is it, often cold or common coronavirus.

RX: When you are in public, do it a practice to wash your hands or use a hand-based fascinator before eating, drinking or touching your eyes, nose or mouth. And to cross the healthiest life, do not miss: This supplement can increase your risk of cancer, tell experts .