Respiratory diseases are rampant, and one's own immunity is the best protective clothing. Inventory 10 things that damage immunity, come and self check to see if you have done them. Insufficient sleep can make you more susceptible to viruses or bacteria, and once infected, it may take longer for you to recover. This is because your body cannot produce enough anti infective cells and antibodies, as it only releases certain proteins (cytokines) that help the immune system during sleep. Anxiety: As long as there is an anxious thought, it will weaken the immune response in just 30 minutes. Continuous stress can cause greater harm, making it harder for you to resist influenza, herpes, shingles, and other viruses. Lack of vitamin D is essential for strong bones and healthy blood cells. In addition, vitamin D also helps strengthen the immune system. Eggs, fatty fish, and fortified foods such as milk and grains all contain vitamin D. Sunshine is another important source. In summer, usually 2-3 times a week, 5 to 15 minutes of sun exposure on hands, face, and arms is sufficient. In winter, it takes longer. Eating too little vegetables and fruits can help the body produce more white blood cells needed to resist infection: fresh vegetables, nuts, and seeds contain a lot of zinc β- Carotenoids, vitamins A, C, and E, as well as other nutrients required for a healthy body. Plant based foods also contain fiber, which helps reduce the proportion of fat in the body and enhances the immune response. Eating too much fat in high-fat foods can hinder the fight between white blood cells and bacteria. Long term high fat diet can disrupt the balance of bacteria in the gut that contribute to the immune response. Choose low fat dairy products without added sugar, as well as lean meat proteins such as seafood, turkey, and chicken, or lean beef with obvious fat removed. In addition, obesity seems to be more susceptible to influenza and other infections, such as pneumonia. Few outdoor activities and sunlight can stimulate immune cells called T cells in the immune system, helping to resist infection. Outdoor activities can also bring other benefits, such as the production of plant fungicides and other substances by many plants in the forest, and breathing these substances may enhance immune function. Smoking cigarettes, chewing tobacco, or any other source of nicotine can weaken the body's ability to resist bacteria. Electronic cigarettes can also inhibit immune responses, and in addition to nicotine, other chemicals in the liquid of electronic cigarettes can also inhibit immune responses. Excessive drinking once can weaken the body's ability to resist bacteria for up to 24 hours. Long term excessive drinking can weaken the body's ability to self repair, thereby increasing the risk of diseases such as liver disease, pneumonia, tuberculosis, and certain cancers. It is best not to drink alcohol. If drinking alcohol, women should try to limit it to one drink per day, while men should limit it to two drinks per day. There is evidence to suggest that sadness, especially prolonged sadness, can suppress the body's immune system. This impact may last for 6 months, and if the sadness is deep or cannot be alleviated, it may last longer. Lack of exercise and frequent aerobic exercise can help the body resist diseases caused by viruses and bacteria, as exercise can help blood flow more effectively in the body, which means that antibacterial substances can