Worst eating habits that weaken immunity
Yes, what you eat can increase or decrease your chances of getting sick.
With new variants of COVID-19 on us, as well as an autumn season approach and winter,build our immunity is an important place to put our concentration. Our immune systems can be affected by things like the amount of stress we have, theamount of sleep we get, and especially thefood we eat.
As far as our immunity, we wanted to make sure we got the best expert advice on how to approach the coming season. So we spoke withMary Albus Rd, CDN, andMatt Mazzino Rd, DD to know what we should avoid maintaining a strong and healthy immune system.
Here are the worst eating habits that can weaken our immunity to know and for more advice on the construction of immunity, see theseMeans proven to increase your immune system.
Consume too much alcohol
According to Mary Albus, consumingtoo much alcohol can have a negative effect on our immunity.
"Alcohol can remove the body's immune response to infection," says Albus, "Because with alcohol consumption, it can support the body longer to recognize and respond to a development infection".
Another way of alcohol can weaken our immunity is to modify our absorption of the necessary nutrients. Albus says that "alcohol inhibits the absorption of essential nutrients such asvitamin C And zinc, which are important for our immune system function. "
Not only can these things affect how easily we can like something, but they can really change the way our body manages the symptoms of the disease.
"The effects of too much alcohol consumption can make it last longer than the symptoms and become more serious than they could otherwise," says Albus.
here are theSecret side effects of drinking alcohol, declares expert.
Consuming too much sugar
Albus also mentions that too much sugar in our diet can weaken our immunity over time.
"Studies have connected regular consumption of high food productsadded sugar According to Albus, "and it is because the white blood cells, which are the cells involved in the fight against infection, are negatively affected by the overconsumption of sugar, which can prevent them from fighting effectively against infection effectively "
Eat too much salt
TheDietary guidelines for Americans Indicate that even if adults should target about 2,300 milligrams or less sodium per day, American adults are treating about 3,400 milligrams a day. This over-consumption of sodium can affect sustainable health.
"Following a rich sodium diet inProcessed foods Can trigger inflammation in the body and increase the risk of chronic disease, "says Albus.
Salt is also supposed to inhibit some of the natural responses of our body if they are consumed in excess. According to Albus, "salt can remove anti-inflammatory responses and even change ourmicrobiose gut, which has a major role in the immune function of our body. "
The high sodium consumption has been linked to the deterioration of existing self-immune diseases such as Crohn's disease, ulcerative colitis, celiac disease and lupus.
RELATED:Popular foods that have too much salt, according to experts
Do not have enough fruits and vegetables
According to Matt Mazzino, 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 andantioxidants"Said Mazzino," and these compounds are essential to support reactions for your immune system and fight against infection. "
Fruits and vegetables also have a lot ofsoluble fiber, which is actually useful for our immunity.
"The soluble fiber is the food for bacteria living in our gut", explains Mazzino, "and a healthy microbiome communicates with and supports our immune system in order to effectively combat infections".
A lack of vitamin D
Let's not forget our vitamins! "Vitamin D is one of the most important nutrients to support a healthy immune system," said Mazzino, "because of its known anti-inflammatory properties to improve the function of immune cells".
If you work home all day and do not go out to the sun as you want, or if you are in the middle of a rainy season right now, you may want to consider gettingVitamin D extra to stimulate your immunity. But make sure to talk to your doctor or dietician before making decisions about supplementation in your diet.
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