6 Eating habits wreak havoc on the immune system

Articles Jul 21, 2020 22:45

Here are 6 wrong eating habits that weaken the body's immunity. Unfortunately, many of us still do it every day without knowing it.

The arrival of the Covid-19 pandemic has created unprecedented attention to the word "immune". When faced with a virus, everyone wants to become a "strong person". Improving immunity is inseparable from the diet.

Here are 6 wrong eating habits that weaken the body's immunity. Unfortunately, many of us still do it every day without knowing it. Change now if you want to stay healthy.

6 Eating habits wreak havoc on the immune system

Eating habits that harm the immune system

1. Drinking too much alcohol

Drinking too much alcohol even in a short time can change the body's immune system. An article published in the "Alcohol Research" Journal shows that there is a link between excessive alcohol intake over a long period of time and a weak immune response.

The effects include increased susceptibility to pneumonia and the possibility of acute respiratory distress syndrome (ARDS). Increasing the risk of sepsis with a higher rate, the body's ability to heal itself is also worse, etc.

The Centers for Disease Control (CDC) defines the limits of alcohol abuse as women who drink 4 or more drinks at a time (within 2 hours) at the same meal, and men who drink 5 or more cups. and blood alcohol content of 0.08% or more.

Alcoholism is often defined as when you drink 8 or more drinks a week for women and 15 or more drinks a week for men.

Experts recommend reducing the amount of alcohol to no more than 1 drink a day for women and no more than 2 drinks a day for men. If you think you need help to stop drinking, you can look for professional detox solutions in a variety of ways.

6 Eating habits wreak havoc on the immune system

2. Eating too salty

A new study conducted by Bonn University Hospital in humans and mice has concluded that eating too much salt can cause immunodeficiency. The researchers found that when the kidneys excrete excess sodium, dominoes occur, reducing the ability of bacteria to fight off infections.

In addition, the US CDC points out that more than 70% of Americans' sodium comes from processed foods. Therefore, the best way to limit sodium intake is to eat less processed foods, such as frozen pizzas and canned soups.

Not only that, when buying food, pay attention to the sodium content of each type of food in the nutrition list printed on the packaging. Mixing salt with other spices (such as herbs and spices) can also help reduce salt intake.

6 Eating habits wreak havoc on the immune system

3. Eat too sweet

A study published in the American Journal of Clinical Nutrition found that after one night of eating sweets, very quickly, the immune cells of people who consumed 100 grams of sugar reduced their ability to fight off bacteria. This effect can last up to 5 hours and peaks within 1 to 2 hours after consumption.

Of course, this does not mean that you must completely abstain from sugar, but rather to control your sugar intake appropriately.

The American Heart Association recommends that women consume no more than 24 grams of added sugar per day and men no more than 36 grams per day. If you tend to eat foods high in sugar, try other coping methods as much as possible to eliminate your appetite.

6 Eating habits wreak havoc on the immune system

4. Drink too much coffee and tea

Coffee and tea have antioxidant and anti-inflammatory effects, and have a relatively protective effect on the body. However, daily intake of excessive amounts of caffeine can hinder sleep and, as a result, may increase inflammation and lower immunity.

For better immune system protection, it is best to drink less sugary drinks or artificial sweeteners and caffeine. If you prefer to drink coffee and tea, reduce your caffeine intake at least 6 hours before bedtime to avoid disturbing sleep.

6 Eating habits wreak havoc on the immune system

5. Diet is not enough fiber

Fiber helps maintain digestive health and change the composition of the intestinal microflora by boosting immunity and improving mood. Studies have shown that eating more fiber and prebiotics leads to better immune function and stronger protection against viruses. Adequate fiber intake can also promote better sleep and deeper sleep quality.

The best way to increase your fiber intake is to eat more whole foods, including vegetables, fruits, whole grains, beans, nuts, and replace low-fiber foods with foods high in unprocessed fiber. Out; Replace rice with whole grain, using beans or lentils instead of meat.

6 Eating habits wreak havoc on the immune system

6. Diet is not enough green vegetables

Green vegetables are helpful for immunity. These plants provide key nutrients that help immune function, including vitamin A, vitamin C and folic acid.

Green vegetables also provide biologically active compounds that can release chemical signals to optimize intestinal immunity.

To increase your intake of green vegetables, consider eating a lot of cruciferous vegetables, including kale, broccoli, cabbage, etc.

Watch next: The Immune System Explained Why We Bacteria Infection

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