on may be that the body releases cytokines during extended periods of sleep. Cytokines are a type of protein. They help the body fight infection by regulating the immune system.
The amount of sleep you need per night is largely determined by your age. Official recommendations for sleep duration are broken down by age group:
Older adults (65+): 7–8 hours
Adults (18–64 years): 7–9 hours
Teenagers (14–17 years): 8–10 hours
School children (6–13 years): 9–11 hours
Preschoolers (3–5 years): 10–13 hours
Toddlers (1–2 years): 11–14 hours
Infants (4–11 months): 12–15 hours
Newborns (0–3 months): 14–17 hours
5. Skip the alcohol
New research shows that drinking alcohol can damage the body’s dendritic cells, a vital component of the immune system.
An increase in alcohol consumption over time can increase a person’s exposure to bacterial and viral infections.
A study in the journal Clinical and Vaccine Immunology compared the dendritic cells and immune system response. Doctors say the study helps explain why vaccines are less effective for people with alcohol addiction.
6. Keep all the stress away
Finding an effective way to regulate personal stress may go a long way toward better overall health.
According to a 2012 study published by the National Academy of Sciences finding the right way to control your stress can improve your overall health . Try practicing yoga or meditation to relieve stress.
Cortisol helps the body fight inflammation and disease. The constant release of the hormone in people who are chronically stressed lessens its overall effectiveness. This can result in increased inflammation and disease, as well as a less effective immune system.
7. Have some green tea
Green tea is the healthiest beverage on the planet. It is loaded with antioxidants and nutrients that have powerful effects on the body.
For centuries, green tea has been associated with good health.
According to a study published in the Journal of the American College of Nutrition, several fresh-brewed cups a day can lead to potential health benefits. These include lower blood pressure and reduced risk of cardiovascular disease.
8. Practice good hygiene
Limiting your exposure to illness by avoiding germs is key.
Wash your hands before eating or preparing food.
Wash your hands before inserting contact lenses or performing any other activity that brings you in contact with the eyes or mouth.
Wash your hands for 20 seconds and scrub under your fingernails.
Cover your mouth and nose with a tissue when coughing or sneezing.
Carry an alcohol-based hand cleaner for on-the-go use. Disinfect shared surfaces, such as keyboards, telephones, doorknobs, and remote controls.
Staying healthy is more than just practicing a few good techniques when you don’t feel well. It involves regular exercise, healthy foods, and staying hydrated throughout the day.
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Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT Herbal Medicine, Complementary and Alternative Medicine.