这个月起，免疫力迎来双重考验！医生提醒少做4件事

Core Viewpoint - The article emphasizes the importance of maintaining a balanced immune system, especially during the winter months when external factors like cold weather and viral infections can challenge immune function [1][3]. Group 1: Immune System Challenges - The immune system faces dual challenges in winter due to increased metabolic consumption from cold weather and the enhanced survival and transmission of viruses as temperatures rise [3][5]. - Experts suggest that scientific interventions can help activate immune potential to manage health risks and maintain immune stability throughout the year [5]. Group 2: Factors Affecting Immunity - Poor hydration can lead to decreased immune function, as adequate water intake keeps respiratory mucous membranes moist, preventing rapid reproduction of pathogens [7]. - Unhealthy eating habits, such as overeating or undereating, can disrupt gut immunity and lead to chronic inflammation; insufficient protein intake affects immune cell repair and proliferation [8]. - Lack of physical activity can lead to a rapid decline in immune function, with significant muscle loss correlating to increased susceptibility to infections [9][10]. - Poor sleep quality disrupts endocrine balance, which can lower immune function, while chronic fatigue and insomnia can exacerbate this issue [11]. - Negative emotions like stress and anxiety can alter hormone levels and lead to chronic inflammation, interfering with normal immune system function [12]. Group 3: 28-Day Immunity Enhancement Plan - The plan focuses on four core dimensions: nutrition, exercise, sleep, and mental health, aiming to cultivate "immunity-friendly habits" over 28 days [13]. - Nutrition recommendations include sufficient intake of high-quality protein (0.8-1g per kg of body weight daily) and a colorful diet rich in fruits and vegetables to boost immune activation [14][16]. - Regular moderate-intensity exercise (150 minutes per week) is advised to enhance blood circulation and immune cell distribution [18]. - Sleep hygiene practices suggest going to bed before 11 PM and creating a conducive sleep environment to support immune repair [20][22]. - Mental health strategies include managing stress through mindfulness and social interactions to provide emotional support for the immune system [25][26].