Ultimate Health Tracker
Monitor and improve your daily habits.
How long do you sleep?
Not Applicable
< 4 hours per night
Very bad for immune system
Risk of viral infections increases
4-6 hours per night
Bad for immune system
Reduced T-cell production
7-9 hours per night
Good for immune system
Ideal for most adults
> 9 hours per night
Potentially negative
Oversleeping may indicate other health issues
Select an option
Not Applicable
Overtraining
Weakens immune system
Increases cortisol
Moderate cardio
Boosts immune system
Improves circulation of immune cells
Light cardio
Mildly boosts immune system
Walking, leisure cycling
Heavy strength training
Moderate impact on immunity
Avoid if feeling unwell
HIIT
Can stress immune system
High cortisol response
Select an option
Not Applicable
High sugar & processed
Bad for immune system
Causes inflammation
Balanced & nutritious
Good for immune system
Variety of nutrients
Low protein
Bad for immune system
Protein needed for immune cell production
Select an option
Not Applicable
Short-term (14-16 hrs)
Potentially positive
May improve cell autophagy
Long-term (>20 hrs)
Mixed results
Research not conclusive
Select an option
Not Applicable
Excessive consumption
Weakens immune system
Impairs white blood cell function
Moderate consumption
Minimal impact
Aim for moderation
Select an option
Not Applicable
Any amount
Very bad for immune system
Causes inflammation, impairs immune response
Select an option
Not Applicable
Dehydration
Bad for immune system
Reduces lymph fluid