Immune system is the body’s natural defense against viruses, bacteria, and other foreign substances. It helps prevent infections and diseases.

However, certain everyday habits can weaken the immune system and make it less effective in fighting off infections. Here are 10 habits that you should avoid to keep your immune system strong:.

1. Lack of Sleep

Sleep is vital for the body to repair and rejuvenate. Lack of sleep can weaken the immune system and increase the risk of infections. Aim for at least 7-8 hours of sleep per night.

2. Stress

Stress triggers the release of hormones that can suppress the immune system. Chronic stress can make you more susceptible to infections and diseases. Try to manage stress through relaxation techniques like yoga, meditation, or deep breathing exercises.

3. Inadequate Hydration

Dehydration can impair the function of your immune system by reducing the production of antibodies and white blood cells. Drink at least 8 glasses of water per day to keep your body hydrated.

4. Sedentary Lifestyle

A sedentary lifestyle can weaken the immune system by increasing inflammation and decreasing circulation. Incorporate regular exercise into your routine to help boost your immune system.

5. Poor Diet

A diet high in processed foods and sugar can weaken the immune system by causing inflammation and reducing the production of white blood cells.

Eat a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains to support your immune system.

6. Smoking

Smoking can weaken the immune system by damaging the cells that line the respiratory tract and impairing the function of white blood cells. Quitting smoking can help boost your immune system.

7. Excessive Alcohol Consumption

Excessive alcohol consumption can impair the function of immune cells and increase the risk of infections. Limit your alcohol intake to no more than 1-2 drinks per day.

8. Poor Oral Hygiene

Poor oral hygiene can lead to gum disease, which can trigger inflammation and weaken the immune system. Practice good oral hygiene habits like brushing and flossing daily to keep your mouth healthy.

9. Lack of Sunlight

Lack of sunlight can lead to vitamin D deficiency, which can weaken the immune system. Try to get at least 10-15 minutes of sunlight per day to help boost your immune system.

10. Poor Hand Hygiene

Poor hand hygiene can spread germs and increase the risk of infections. Wash your hands regularly with soap and water for at least 20 seconds to help reduce the spread of germs.