Extra sleep on weekends, heavy exercise every day, ... are seemingly healthy habits that can bring potential dangers to your health.
A weakened immune system is not something you can easily see in your body, but it can smolder under the surface, just waiting for a flare-up to become a problem. It is important to follow a healthy diet as well as be active in order to keep the immune system healthy. But some habits you consider "healthy" can sabotage your health goals and weaken the immune system.
Overnight at the weekend
You may feel really good about waking up late on a Saturday morning, but ultimately, the need to sleep in is a sign that you're changing your internal clock. Insomnia is one of the biggest factors that weaken the immune system.
Over-sleeping on weekends can mess up your biological clock
Sleep is like gold to the body, as it restores every process in your body, including nerve conduction, hormone production, digestive health, and immunity. According to the National Sleep Foundation, aiming for a consistent sleep schedule will help you get the sleep your body needs to function, which is seven to nine hours a night.
Take a vitamin supplement when you can't get a nutritious meal
You may not be able to get all the nutrition you need from a vitamin pill . These pills are called dietary supplements for a reason. While taking a multivitamin can help fill a nutritional gap, they can't make up for skipping meals or a serving of fast food instead of foods made with whole foods. nursing.
Focus on burning more calories through exercise
Exercise puts a strain on the body - but it's a good stress, as long as you give your body the fuel it needs and give yourself plenty of time to rest and recover.
On the contrary, excessive exercise (e.g., performing intense exercise daily), as well as lack of energy (e.g., not eating or drinking enough) can contribute to a decline in the immune system. your body.
Just 20 minutes of moderate exercise can boost your health. According to a study in the journal "Brain, Behavior, and Immunity" proves that you don't need to exercise hard or for too long to be in good shape.
Daily heavy exercise can cause burnout
Skip the sweets
There is no reason to deprive yourself of the right to eat sweet food. According to a small pilot study in 2018, consuming dark chocolate (with 70% cocoa content) reduced stress levels and boosted immunity. Dark chocolate is high in antioxidant flavanols that have anti-inflammatory properties. 3.75 grams of 70% dark chocolate has 170 calories and 7 grams of sugar, the higher the cocoa content, the less sugar the chocolate has.
Wake up early to exercise
With a busy schedule, you may feel like the only time to exercise is early in the morning and cut short to get work done. Since sleep has so many restorative benefits, getting the sleep you need one night is more important than waking up early to exercise.
That doesn't mean you have to be sedentary, think about the opportunities you can get to be active throughout the day. Take your dog for a walk around the block, do 20 jump ropes or wake up at a regular time, do 10 push-ups, use the stairs instead of the elevator, etc.
Don't force yourself to do activities you don't like
Find relaxing activities you really enjoy to effectively relieve stress
Preparing exercises, methods to help you calm down, calm the stress response is essential. However, that doesn't mean you have to do breathing exercises or spend a lot of time meditating if you don't like it. Those are all wonderfully relaxing activities, but don't force yourself into wellness activities you don't enjoy.
Instead, identify the things that bring you joy in a meaningful and relaxing way. Take a shower? Relaxing massage? Listening to music? All of which is valuable in combating stress, the leading cause of health problems.
Do you have one of these habits? If yes, slowly modify it to make your body healthier. In addition, you should also keep a scientific diet and moderate activity, regular exercise will help the body have enough resistance to fight the causes of the disease.
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