The immune system helps the body fight illness. However, habits such as lack of sleep, consuming many processed foods, or limited environmental exposure can compromise the immune system, increasing the risk of inflammation and making the body more susceptible to illnesses like the flu and common cold.

Consuming many processed foods

According to Medical News Today, ultra-processed foods, high in salt, sugar, preservatives, and spices, can promote inflammation, affecting immune system function and increasing the risk of inflammatory bowel disease (IBD). To mitigate these risks, it is advisable to limit processed foods and prioritize whole, unprocessed options.

Processed meats, high in sodium and preservatives, can easily cause inflammation. Photo: Anh Chi

Prolonged stress

While occasional stress is normal, prolonged stress can significantly impact health. During stressful periods, the body increases cortisol production. If sustained, high cortisol levels can promote inflammation and weaken the body's ability to fight off pathogens.

Stress can also disrupt neurotransmitter balance and negatively affect the gut microbiota, leading to abdominal pain, indigestion, and an increased risk of digestive and psychological problems.

Eating late

Eating too late in the evening, specifically after 21:00 or within one to two hours before bedtime, can disrupt metabolic processes and circadian rhythms. This disruption can affect inflammation, hormone regulation, and the activity of immune cells. Therefore, it is advisable to eat dinner earlier and avoid eating close to bedtime to support metabolism and overall health.

Limited outdoor and social engagement

Spending most of the day indoors reduces exposure to sunlight. Daily sun exposure supports vitamin D production, which is essential for regulating immune health. Regular light exposure also helps regulate the body's circadian rhythm and sleep-wake cycle. These factors collectively contribute to managing inflammation within the body and reducing the risk of illness.

Beyond sunlight, social interaction also benefits healthy aging. According to WebMD, feelings of loneliness can negatively impact mental health, cause inflammation, and increase the risk of heart disease.

Insufficient hydration

Adequate hydration is a key factor in supporting the immune system. Dehydration can slow recovery from illness, cause low blood sugar, fatigue, and headaches. Adults should drink 2 to 2,25 liters of water daily to aid digestion, stabilize blood sugar, and enhance overall immunity.

Consuming too few calories

Individuals aiming for weight loss often reduce their daily caloric intake. Consuming fewer calories than the body expends is effective for weight reduction. However, an excessive calorie deficit (over 40%) can lead to a lack of energy and essential nutrients such as: zinc, iron, and vitamins A, C, E. This deficiency can impair the production of immune cells and antibodies, thereby weakening the body's resistance to illness.

Anh Chi (Compiled)