Avoiding illness this time of year can be a tall task. We want to keep our immune systems strong, but are our daily habits hindering our ability to stay healthy? Let’s take a closer look at our habits with sleep and stress, and how they both can impact the function of our immune system.
Our Immune System
Our immune system functions as a defense against illness and germs and aids in recovery from injury or infection. It consists of organs, cells, and messenger molecules that identify and fight invaders in our body. It can even learn about previously contacted germs to create future antibodies. Many lifestyle factors play a role in our immune health. Poor health habits or hormonal imbalances can cause the immune system to become weakened or overactive, which can interfere with its effectiveness. For more information about the immune system and how it works, check out this overview from Cleveland Clinic1.
How Sleep Habits Affect Immunity
Sleep is when our body can recharge, refresh, and renew. Not only does it help with energy levels and mental health, but it also helps our immune system function properly. During sleep, our bodies produce more cytokines, which help fight infection. It is also beneficial when inflammation occurs to ward off illness and promote recovery from injury. Research has found that these functions occur even when you aren’t currently ill or injured to improve your adaptive immunity (Sleep Foundation2). Adaptive immunity is your immune system’s ability to learn and recognize invaders in the body to create antibodies against them for the future. (Cleveland Clinic1). Interrupted sleep or a chronic lack of sleep can interfere with the performance and effectiveness of our immune system.
Stress and Our Immune System
Stress has become commonplace in many of our daily lives. It can be acute, like slamming your brakes on in traffic, or a chronic and ongoing situation, such as becoming a caregiver for a loved one. Stress can affect every system of our body, including our immune system. During stressful situations, the body increases cortisol production to help protect itself in an emergency. This increase in cortisol can temporarily boost our immune system. However, if stress persists and cortisol levels remain elevated, it can hinder our immune system’s ability to perform correctly. Miscommunication in the immune system can create ongoing or long-term inflammation, increasing the risk of many diseases and conditions. It also makes it harder for the body to fight illness and infection. Learning to manage stress healthily does not necessarily alleviate the situation, but it can help adjust our body’s response to stress.
Tips for a Stronger Immune System
Keeping your immune system strong and functioning well can start with healthy lifestyle habits. Prioritize adequate restful sleep and practice healthy coping strategies for managing stress. Other lifestyle habits that help promote a strong immune system include a nutritious diet, consistent exercise, limiting alcohol intake, and avoiding tobacco products and smoking. Don’t forget other ways to stay healthy all year round, such as regular hand washing, minimizing touching your face, and staying hydrated.
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