[COVID-19] "당신의 면역시스템을 파괴하는 7가지" 하버드대 7 Habits That Are Hurting Your Immune System, According to Harvard

7 Habits That Are Hurting Your Immune System,

According to Harvard

These factors could be sabotaging your body's ability to fight infection.

BYCHEYENNE BUCKINGHAM

JANUARY 28, 2021

  

As the COVID-19 pandemic progresses, the need to support your immune system arguably becomes even more urgent. Yet, there are a few habits you may be doing each day that are working against your body's ability to fight off viruses and even certain diseases.




비타민 섭취도 한 방법


   COVID-19 전염병이 창궐함에 따라, 면역체계 강화 필요성이 더욱 절실해지고 있다. 하지만, 매일하고 있을지도 모르는 몇 가지 습관들이 있다. 그것은 여러분의 몸이 바이러스와 심지어 특정한 질병을 물리치는 능력에 대항하는 것이다.




물론, 면역 기능을 방해할 수 있는 나이와 같은 통제 불능의 요소들이 있다. 이것은 우리가 지금 다룰 수 있는 것들에 초점을 맞추는 것이 나중에 최악의 상황에 대비하기 위해 우리의 면역 체계를 준비하는 것을 더욱 중요하게 만든다. (관련: 한 비타민 의사들은 모든 사람들에게 지금 당장 복용을 권하고 있다.)


하버드 T.H. Chan 보건대학원의 전문가들이 최근에 건강한 생활 가이드 출판했다.


면역시스템을 파괴하는 7가지 요인


가공식품 섭취

수면 부족

과음 및 흡연

스트레스

비만 

만성질환 등


황기철 콘페이퍼 에디터

Ki Chul Hwang Conpaper editor 


edited by kcontents


Of course, there are factors that are out of our control (such as older age) that can hinder immune function. This makes it all the more important to focus on the things we can address now to prepare our immune systems for the worst-case scenario later. (Related: The One Vitamin Doctors Are Urging Everyone to Take Right Now).




The experts at Harvard T.H. Chan School of Public Health recently published the Healthy Living Guide 2020/2021, and from it, we extracted seven key factors that can depress your immune system.


Eating a lot of processed foods

Eating a diet that's predominantly made up of processed foods and—lacking fresh fruits and vegetables—can weaken your immune system. Processed foods are often either high in saturated fat or loaded in added sugars. Sometimes, they're high in both of those things, and consuming them in excess (and over time) can lead to chronic inflammation in the body, which can tax the immune system.


For more, be sure to check out: Here's Exactly How a Plant-Based Diet Can Protect You From Disease, According to Experts.


Not getting enough sleep

As the experts at Harvard point out in this year's guide, lack of sleep—or rest, in general—can hinder the body's ability to fight off infection. As we sleep, a cytokine (which is a molecule that is crucial for immune function) is released that helps to fight infection. So, cutting your sleep short can then decrease the number of cytokines and other important immune cells.


Hint: There are several foods and diet changes that may help you to improve your sleep.




Drinking too much

Many of us look forward to having a glass of wine, whiskey, or beer at the end of the workday. But, drinking too much can negatively impact your immune system, too. More specifically, alcohol can impair or suppress the normal activity of immune cells, say Harvard experts.



Try to limit your alcohol consumption to just one drink each day, if not cutting it down to just three or four days a week.


Smoking cigarettes

According to the CDC, not only can smoking cigarettes harm the immune system by and making it less successful at fighting disease, but it can also compromise its equilibrium, increasing the risk for several autoimmune disorders.


Ignoring stress

Chronic stress can silently wreak havoc on your immune system. Stress, which releases the hormone cortisol, can suppress the inflammation necessary to activate immune cells and, as Harvard experts point out, the action of white blood cells. White blood cells, also known as lymphocytes, help to fight off infection, as per the Cleveland Clinic.




Carrying extra weight

As the experts at Harvard point out, having obesity is associated with low-grade chronic inflammation. Adipose, or fat, tissue produces adipocytokines, which can promote inflammatory processes



"Research is early, but obesity has also been identified as an independent risk factor for the influenza virus, possibly due to the impaired function of T-cells, a type of white blood cell," the experts write.


Working to shed excess weight could potentially tack years onto your life.


Chronic diseases

This isn't a habit. For some people, chronic diseases such as autoimmune disorders are unavoidable—no matter how healthy they eat or how many hours a week they spend exercising. Many times, people are born with an autoimmune disease, or they develop it later in life without warning. Some of these disorders can attack and potentially disable immune cells, Harvard experts point out.




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