6 Eating Habits That Weaken Your Immune System Health
Keeping your immune system strong is one of the most important and impactful things you can do to stay active and energetic. A healthy immune system is about choosing foods that help support immune function and limiting foods and behaviors that can weaken immunity.
Drinking Alcohol and Immune Health: A glass of wine here and there has been shown to have some health benefits. But excessive alcohol consumption, even short-term, can alter your immune system.
Researchers have noted that there's been a long-observed relationship between excessive alcohol intake and a weakened immune response. The effect includes an increased susceptibility to pneumonia and a greater likelihood of developing acute respiratory stress syndrome (ARDS)—factors that could potentially impact COVID-19 outcomes.
Other outcomes observed involve an increased risk of sepsis (infection in the blood), a higher incidence of postoperative complications, poor wound healing, and a slower and less complete recovery from infections.
Heavy drinking means consuming eight or more drinks per week for females and 15 or more for males.
Excessive Salt Intake:
You may associate excess sodium with problems like fluid retention and high blood pressure. But research also shows that too much salt in the diet can lead to abnormal changes in immune responses that could cause inflammation.
Also, too much salt can change the way immune cells work. Researchers found that when the kidneys excrete excess sodium, a domino effect occurs that reduces the body's ability to fight bacterial infections. While the body has many compensatory mechanisms that may still prevent sickness, a long-term high salt diet is not recommended.
The recommended daily maximum for sodium intake is under 2,300 milligrams per day for a healthy adult, but it's estimated that the actual average intake of sodium for adults in the U.S. is 3,440 milligrams per day.
The best way to curb your intake of sodium is to limit highly processed products. Check the milligrams (mg) of sodium per serving on nutrition facts labels and choose products that are lower in sodium.
As for salting your food, one teaspoon of table salt has 2,300 milligrams of sodium. If you use salt sparingly to season fresh food, you can still remain under the recommended cap. And you can use alternatives to replace or reduce the amount of salt you use, including:
Fresh garlic or garlic powder, Onion powder, Citrus juices, Salt-free seasonings and Dried spices and fresh herbs.
Excess Sugar Consumption: A study found that after an overnight fast, humans fed 100 grams of sugar experienced a reduction in the ability of immune cells to get rid of bacteria. The greatest effects were found between one and two hours later but lingered for up to five hours. The American Heart Association recommends limiting added sugar—the kind added to foods by you or a manufacturer—to no more than six teaspoons worth per day for females and nine for males.
One teaspoon equals four grams of added sugar, so that's 24 and 36 grams of added sugar respectively for females and males daily.
Overdoing Caffeine Intake: Coffee and tea are health-protective, due to their high levels of antioxidants. They can help reduce inflammation. However, too much caffeine can interfere with sleep, and that result can increase inflammation and compromise immunity. To best support immune function, replace caffeinated drinks that don't have nutrients or are made with sugar or artificial sweeteners—like soda and energy drinks. Limit caffeinated coffee and teas to just a couple of cups per day.
Not Enough Fiber in Your Diet:
Fiber supports good digestive health and helps to shift the makeup of gut bacteria in ways that enhance both immunity and mood. Research shows that a higher intake of dietary fiber and prebiotics supports healthier immune function, including protection against viruses. Adequate fiber also promotes more and better sleep. Just 5% of Americans consume the recommended daily fiber goal of at least 25 grams per day for females and 38 grams for males.
The best way to upgrade your fiber intake is to eat more whole foods, including:
Vegetables: fresh, frozen, or low-sodium canned vegetables; Fruit: fresh, frozen, canned, or dried
Whole grains: whole grain bread, cereals, and pasta; oats; brown, red, or wild rice; quinoa; Pulses: beans, lentils, peas, and chickpeas; Nuts and seeds
Not Eating Enough Green Vegetables:
Aiming for the recommended four to five cups of fruits and vegetables daily provides numerous health benefits, but green veggies may be particularly helpful for immunity.
These plants provide key nutrients known to help immune function, including vitamins A and C, plus folate. Greens also offer bioactive compounds that release a chemical signal that may optimize immunity in the gut, the location of 70 to 80% of immune cells.
For the most benefit, vegetables that include: Kale, Collard greens, Broccoli, Bok choy, Cabbage and Brussels sprouts
Incorporate at least three cups per week—either raw, like kale salad, vinegary slaw, and fresh broccoli florets with dip—or steamed, sautéed, oven-roasted, and stir-fried versions.
Until Next time: Stay Safe, Stay Healthy and be Careful out in the World.
James A Vito, D.M.D.