Are you aware of your lifestyle habits that contribute to frequent sickness?
Lately, too many people are complaining about constantly getting sick, and only a few are willing to face reality and see how their daily habits are the real culprit behind an alarmingly weakened immune system. Multiple actions can contribute to illness and the creation of low immunity, such as having a poor diet, a sedentary lifestyle, or ignoring early symptoms.
Here is a breakdown of what you do wrong
Don’t worry, we are providing actionable advice for improving health and immunity.
The most basic habits that contribute to getting sick are related to a poor diet, a sedentary lifestyle, a lack of sleep, and chronic stress. Keep in mind that a lack of nutrients and consuming too much-processed food can weaken your immune system, as well as how a lack of exercise reduces overall health. Quality sleep might be more important than you may think for immune function, and the consequences of poor sleep hygiene are easily noticed in the way your immunity system works.
Moreover, you should consider how stress is affecting your body and lowers your immunity as a reaction. Another thing you should keep an eye on is the overuse of antibiotics or medication because they can disrupt the body’s natural defenses.
There are more factors we are going to explore later, but until then, let’s see how we can get you out of this slump!
Are you all over the place? You can start by tracking your habits by using an app, for example, to track your daily habits such as diet, exercise, sleep, and stress levels. It’s very important to be aware of the patterns that contribute to getting sick.
What you need to do after discovering your limitations is to create a diet. Focus on a balanced diet that contains enough protein, fruits and vegetables, and whole grains; hydrate yourself accordingly throughout the day; and reduce the intake of processed food, unhealthy fats, and sugar.
When it comes to a sedentary lifestyle, make sure you incorporate regular activity. Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Don’t hesitate to be creative with this and mix cardio with flexibility exercises, strength training, and classes to keep it comprehensive and interesting.
How to fix your sleep schedule?
Well, establish one! Try to go to bed and wake up at the same time every day, including the weekends. Another important thing is the ambiance of your bedroom. We can fall asleep the best and maintain a healthy sleep in a dark, cool, and quiet place. Also, keep in mind to avoid screens before bed.
When it comes to stress management, physical activity is going to help a lot with this. Moreover, you should spend a few minutes practicing mindfulness or meditation techniques.
Mindfulness can reside in being aware of yourself and your surroundings for a while and trying to maintain it as much as possible. This will assure you about living in the present moment where there is no real danger to overthink as long as you are feeling your body and breathing—long story short. To stay away from stress, it’s important to learn how to say no and manage your workload to prevent burnout.
Now that we established the basic things to do, let’s pass on some behavioral factors that may weaken your immunity system.
It may sound obvious, but another factor that leads to getting sick all the time may reside in inconsistent hygiene practices, such as touching your face or not washing your hands the proper way. Ignoring the correct hygiene can expose you to many pathogens.
Best hygiene practices are:
- Using soap and water when you wash your hands and wash them for at least 20 seconds after being in spaces. When this is not available, you can use sanitizer with 60% alcohol. Avoid touching your face, eyes, nose, and mouth to not transfer germs.
- Brush and floss your teeth twice a day, as this will help you prevent infections and diseases. Keep your body clean and remove bacteria and sweat by showering regularly.
- Respiratory hygiene is also important, so use a tissue to cover your mouth when you cough or sneeze, throw the tissue in the trash, and immediately wash your hands.
- Disinfect frequently touched surfaces, like countertops, door handles, and light switches, and never share items such as towels, razors, or eating utensils.
- Keep an eye on food hygiene and ensure your meats, seafood, or poultry are cooked at the right temperature that kills bacteria.
- Perishable food should be kept in the fridge, so avoid letting them out for extended periods. Wash all the fruits and vegetables before eating them, and, very importantly, separate the cutting boards you use for raw meats from other foods.
- Wash clothes and bedding regularly and avoid shaking dirty laundry to prevent spreading germs.
- Another thing to be aware of is foot hygiene, so dry them thoroughly after you take a shower and don’t stay barefoot in public areas to avoid potential fungal infections. Change your socks daily, and make sure they are clean and try.
- Moreover, stay updated with all the recommended vaccines to protect against viral diseases, and always consult a doctor when you have symptoms of illness.
Now that we are done with the extended version of what hygiene looks like, let’s dive into the rest of the factors.
Another factor related to behavior that can make you sick is overworking. You need to notice when you are in burnout or push yourself too hard, as this will hit your immune system like no other.
A common mistake everybody makes is ignoring the minor symptoms and not taking early action, something that will lead to worse outcomes.
To avoid all these, you need to stick with good hygiene practices, no matter what, such as washing your hands regularly. Keep yourself stress-free, be mindful, and acknowledge your needs. Routine screenings and medical checkups are great for catching potential issues early and working with them before getting worse.
We understand that there is a lot to change, from diet to exercising and being aware of your surroundings or learning to say no, so we would like to give you some tips on how to cope with this transition.
Start small and introduce one or two changes at a time to not get overwhelmed. Create achievable and realistic goals in every area and track your progress. It’s important to adjust when you need to, which means that you should be flexible evaluate what works for you and what does not, and do what changes you need to make for yourself when you get to understand the process better.
Stay consistent and keep your motivation if you happen to miss one of the steps. You should build your habits gradually and focus on creating sustainable habits rather than forcing yourself to quick fix. Sharing your goals with friends and family might help you stay motivated and accountable, and last but not least, reward yourself for all the positive changes and the moments when you were able to stick to your routine.
Thought we were done? Well, no.
There are more factors weakening your immune system that you should be aware of, and we’re talking about environmental factors. Remember that we are constantly exposed to toxins and pollution—from the chemicals in cleaning substances and household products to allergens, mold, and dust, harming our immunity systems and respiratory health.
Your attitude towards disease should always be understanding the Power of Prevention. You should emphasize the importance of adopting healthy and sustainable habits to prevent getting sick.
We hope we helped you and you will finally stop being sick. If you feel you need more help, educate yourself more on how to balance your work life with this book that you can order viz Amazon: Burnout Immunity: How Emotional Intelligence Can Help You Build Resilience and Heal Your Relationship with Work
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