Choosing apple instead of donut

Smart choices for immune system support

posted in: Featured, Immune system | 0

Anytime something is going around, it’s good to take extra care to support your body. It needs all the power it has to keep you well. I think that is especially true with the pandemic happening in the world today.

So far (knock on wood), season after season, I’ve managed to stay well even when those around me have not. That is true even when those who are ill include people in my household. I do the usual handwashing, keeping distance, eating fruits and veggies, and getting enough sleep.

Lately, I’ve seen articles and ads for immune-boosting supplements and advice for eating more fruits and veggies. But for me, at least, it’s about what I choose NOT to do that makes the extra difference.

What weakens the immune system?

Things that might come to mind are lack of sleep, high stress, and poor nutrition. However, something that might be less known is that certain foods and drinks also weaken the immune system. Avoiding or limiting the items below is a big part of how I stay healthy.

Sugar

Years ago, I had a naturopath tell me to avoid sugar because it taxed the immune system. Since I was going through health challenges at the time, I took what she said seriously. I cut-out pretty much all refined and processed sugar from my diet.

suppression of the immune system starts as soon as 30 minutes after the consumption of sugar and can last up to five hours.

–  board-certified internist and gastroenterologist Niket Sonpal, “Eating Sugar Can Weaken Your Immune System. Here’s What To Know.” | HuffPost Life by Leigh Weingus, March 23, 2020

I’ve recently learned that this advice was based on a 1973 study, where they studied two groups of people giving blood. One group was “normal,” and the other group gave blood after being given a large amount of sugar. The research found that the sugar consuming group’s white blood cells had slowed down. This particular study was interested in how sugar changed the ability of white blood cells to fight off bacteria.

Alcohol

When I think in general terms about what alcohol does to the body, I immediately think of the liver. But there is more than that at play. I found an article from the Cleveland Clinic, by a gastroenterologist, that mentions some lessor know effects that alcohol has on the body.

It can affect your immune system. If you drink every day, or almost every day, you might notice that you catch colds, flu or other illnesses more frequently than people who don’t drink. This is because alcohol can weaken the immune system and make the body more susceptible to infections.

– gastroenterologist K. V. Narayanan Menon, MD, “6 Surprising Ways Alcohol Affects Your Health — Not Just Your Liver ” from Cleveland Clinic, March 24, 2020

 

When alcohol is present in the body, the liver puts everything else on hold as it works to eliminate it. That is the priority, rather than metabolizing important nutrients. The alcohol can also damage the gut in a way that helps pathogens pass more easily into the blood.

I am a big wine lover, but during this time of COVID-19, or anytime the flu is going around, I back off of having wine every night with dinner. I’ll be honest; I do miss it. But I’m choosing to play it safe.

Beware of hidden culprits

We all know about the obvious sources of sugar: cookies, cakes, pies. But beware of foods that you might not automatically label as high in sugar, such as muffins, flavored coffees, or protein bars.

Some packaged foods are also high in sugar. You can check labels online before going to the store to determine the best brand for you.

When thinking of cocktails, I automatically think of the alcohol. However, that’s not the only thing to be conscious of. Most mixers and additives for cocktails have more sugar than you might expect. And, one common ingredient used by bartenders doesn’t have “hidden” sugar at all: “Simple Syrup” is equal amounts of white sugar to water.

You have a choice

Being proactive and caring for the immune system isn’t hard. But it does mean making smart choices. When I ignored this guideline, I got whatever was going around. Again and again, I noticed that this was the key to me staying well.

My body is extremely sensitive, so my precautions may be more than what most people choose to do. I’ve found from experience what works for me. And, in this time when so many people are getting sick, I’m focused on doing everything possible not to get it.

If this seems too restrictive for you, try cutting back while learning to substitute healthier options. When I’m looking for something sweet, I replace the high sugar, less nutritious option with a piece of fruit.

In general, I limit refined sugar and alcohol to care for my immune system and overall health.

For me, the tradeoff is worth it. I like being well.