Khaberni - As the year-end holidays approach, many people plan to attend events, host families and friends, or travel, and all this activity prompts thoughts about maintaining immune health, especially with the spread of cold germs as the weather gets colder.
In this report for "CNN," Dr. Leana Wen, an emergency physician and professor at George Washington University, offers 3 tips that, if followed in the coming weeks, can boost immunity during the holiday season.
Dr. Wen begins: "Immunity is affected by many factors, some of which are under our control. For example, getting recommended vaccines helps build immunity against certain diseases. In addition to vaccines, many lifestyle factors have been shown by research to also enhance the body's immune function."
Physical Activity
Wen explains: "There are 3 important habits that people should consider. First, maintain physical activity, as exercising stimulates the immune system. And physical activity reduces the chances of death from influenza or pneumonia."
Fast Foods
Secondly, reduce your intake of highly processed foods. These "fast foods" contain large amounts of chemicals, such as preservatives, emulsifiers, and artificial colors.
Wen adds: "These foods have been linked to inflammation and metabolic disorders. Additionally, consuming large amounts of highly processed foods may shorten life expectancy by more than 10%."
Lack of physical activity and increased consumption of highly processed foods are associated with obesity, which increases inflammation and weakens immunity.
People should engage in at least 150 minutes weekly of moderate to high-intensity physical exercises and follow a diet focused on whole foods such as vegetables, lean meats, beans, whole grains, and nuts.
Sleep
Thirdly, ensure you get better sleep. Studies have shown that lack of sleep causes immune alterations that increase the risk of various diseases.
Those who consistently sleep less than 7 hours a day are more prone to developing high blood pressure, diabetes, and obesity.
