Sunday 29 August 2021
Written by – Hind Khalifa
With the new Corona variables as well as fall and winter approaching, building our immunity is important, our immune systems can be affected by things like how much stress we feel, how much sleep we get, and especially the food we eat.
Here are the worst eating habits that can weaken our immunity, according to eatthis.
Consuming a lot of alcohol
According to dietitian Marie Albus, drinking too much alcohol can have a negative effect on our immunity. “Alcohol can dampen the body’s immune response to infection, because with alcohol consumption, it can take longer for the body to recognize and respond to a developing infection,” he says. .
Another way that alcohol may weaken our immunity is by altering our absorption of necessary nutrients. “Alcohol prevents the absorption of vital nutrients like vitamin C and zinc, which are important for the function of our immune system,” says Albus.
Not only do these things affect how easily we are exposed to something, but they can also change the way our bodies deal with symptoms of illness, Albus explains. “The effects of excessive alcohol consumption can make symptoms last longer and become more severe than they might otherwise.”
Consuming a lot of sugar
Albus also mentions that too much sugar in our diet can weaken our immunity over time. “Studies have linked regularly eating foods high in added sugar to poor immune function, because white blood cells, which are the cells involved in fighting Infection, it is negatively affected by excessive consumption of sugar, which may prevent its occurrence by fighting infection efficiently.”
Consuming a lot of salt
The Dietary Guidelines for Americans state that although adults should aim for about 2,300 milligrams or less of sodium per day, the average American adult has 3,400 milligrams per day, and this excessive sodium consumption can have a lasting health impact.
“A diet high in sodium and rich in processed foods can lead to inflammation in the body and increase the risk of chronic disease,” Albus says.
Salt is also thought to dampen some of our bodies’ natural responses if consumed in excess. “Salt can suppress anti-inflammatory responses and even alter the gut microbiota, which have a key role in the body’s immune function.”
High sodium consumption has been linked to exacerbation of existing autoimmune diseases such as Crohn’s disease, ulcerative colitis, celiac disease, and lupus.
Not getting enough fruits and vegetables
According to Dietitian Matt Mazeno, we need a good amount of fruits and vegetables in our diet to support our immune system.
“Fruits and vegetables contain high amounts of vitamins, minerals, and antioxidants, and these compounds are essential to support your immune system’s reactions and fight infection,” Mazino says.
Fruits and vegetables also contain a lot of soluble fiber, which actually helps with our immunity. “Soluble fiber is food for the bacteria that live inside our gut, and a healthy microbiome communicates with and supports our immune system so it can fight infection efficiently,” Mazino says.
-Vitamin D deficiency
“Vitamin D is one of the most important nutrients to support a healthy immune system, due to its anti-inflammatory properties known to enhance immune cell function,” Mazino says.
If you work from home all day and don’t get out into the sunshine as much as you’d like, or if you’re in the middle of a rainy season right now, you might want to consider getting a vitamin D supplement in order to boost your immunity, but be sure to talk to your doctor or health professional. Nutrition before making any decisions about supplements in your diet.