A weakened immune system makes the body vulnerable to bacterial and viral attacks. The nose and throat, as direct entry points to the external environment, face an increased risk of upper respiratory conditions such as acute rhinitis and pharyngitis, tonsillitis, or sinusitis. Sinusitis often causes fluid buildup, leading to facial or forehead pain and pressure.
The following daily habits can weaken the immune system.
Limited outdoor time
Spending most of the day indoors means less natural light exposure, hindering vitamin D synthesis through the skin. Vitamin D is crucial for regulating immune system activity.
Daily natural light exposure helps maintain circadian rhythm and improves sleep. Adequate, deep sleep supports immune function and helps the body manage inflammatory responses.
Insufficient water intake
Adequate hydration supports many bodily functions, including immune activity. Dehydration can impair metabolism, cause fatigue, and lessen the body's recovery capacity.
Sufficient water intake also maintains moisture in the nasal and throat mucous membranes, forming the first protective barrier against pathogens. Daily water needs vary by age, gender, activity level, and weather. Adults generally require about 1,5-2 liters of water daily.
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Drinking enough water aids stable digestion and boosts immunity. Photo: Ngoc Pham. |
Frequent stress
Occasional stress is normal, but chronic stress negatively impacts the immune system. According to Very Well Health, prolonged stress weakens immunity by continuously producing the hormone cortisol. High cortisol levels inhibit white blood cell activity, disrupt gut microbiome balance, and increase inflammation.
Late-night eating
Eating too late in the evening (after 9 PM) or close to bedtime can disrupt metabolism and affect the body's circadian rhythm. This habit can impact inflammation, hormone balance, and immune system function.
Low-calorie diet
Excessive calorie restriction is linked to reduced immune function. With fewer calories, the body lacks sufficient energy to maintain operations and produce white blood cells and antibodies, raising the risk of illnesses like flu and common colds.
Individuals aiming for weight loss should gradually and reasonably reduce calorie intake, prioritizing vitamin C-rich foods like citrus fruits, berries, and kale to boost resistance, Health advises.
Excessive processed food consumption
Processed foods often contain high levels of salt, unhealthy fats, preservatives, and undergo extensive treatment. Consuming many processed foods can increase inflammation, disrupt immune system balance, and raise the risk of conditions such as inflammatory bowel disease (IBD).
By Anh Chi (Compiled)
