In a scenario characterized by the new variants of COVID-19 and with autumn just around the corner, it is especially necessary to focus on the immune system , more specifically on strengthening it. The immune system can be affected by stress, by the quality and quantity of sleep, and especially by what we eat. Next, we will tell you what eating habits do not help at all to maintain a strong immune system.
1. Consume too much alcohol
Excessive alcohol consumption can have a negative effect on our immunity. “Alcohol can suppress the body’s immune response to infections ,” says dietitian Mary Albus to Eat this not that! The reason is that when alcohol is involved, it can take longer for the body to recognize and respond to a developing infection.
Another way that alcohol can weaken our immune system is by altering the absorption of necessary nutrients. Albus says that “alcohol inhibits the absorption of vital nutrients like vitamin C and zinc, which are important for the functioning of our immune system.”
In addition, alcohol consumption can also interfere with the symptoms of the disease. “The effects of heavy alcohol use can make symptoms last longer and more severe than they could be otherwise,” says Albus.
2. Eat a lot of sugar
Albus also mentions that too much sugar in our diet can, in the long run, weaken our immune system .
“Studies have linked regular intake of foods high in added sugar to impaired immune function,” says Albus, “and this is because white blood cells, which are the cells involved in fighting infection They are adversely affected by excessive sugar consumption, which can prevent them from effectively fighting infection. “
3. Take lots of salt
According to a report by the Ministry of Consumption, in 2020 each Spaniard consumed 1.27 kilos of salt, 14.6% more than in 2019. The World Health Organization (WHO) affirms that there is currently a high salt intake, of about 5g or more daily, which contributes to high blood pressure and increases the risk of developing heart disease and stroke. The WHO recommends that the consumption of salt in adults be less than 5 g (slightly less than a teaspoon).
In addition to the increased risk of hypertension that comes with excessive salt consumption, Albus affirms that “following a diet high in sodium and rich in processed foods can trigger inflammation in the body and increase the risk of suffering from chronic diseases “, as stated the expert to Eat this not that!
Salt is also believed to inhibit some of our body’s natural responses if consumed in excess. According to Albus, ” salt can suppress anti-inflammatory responses and even alter our gut microbiota, which plays an important role in our body’s immune function.”
High sodium intake has been linked to worsening existing autoimmune diseases such as Crohn’s disease, ulcerative colitis, celiac disease, and lupus.
4. Not eating enough fruits and vegetables
Dietitian Matt Mazzino states that we need to include a good amount of fruits and vegetables in our diet to strengthen the immune system. “Fruits and vegetables contain high amounts of vitamins, minerals and antioxidants ,” says Mazzino, “and these compounds are essential to support immune system reactions and fight infection,” he told Eat this not that!
Fruits and vegetables are also high in soluble fiber , a nutrient that is beneficial for immunity. “Soluble fiber is food for the bacteria that live inside our gut,” Mazzino says, “and a healthy microbiome communicates with our immune system and supports it so that it can effectively fight infection.”
5. Lack of vitamin D.
“Vitamin D is one of the most important nutrients to support a healthy immune system,” says Mazzino, “due to its anti-inflammatory properties that are known to improve immune cell function.” Mind you, before launching into supplementing for your account, check with the doctor.
