What you don't consume could be just as crucial for your immunological function as what you do.
As a result of a global pandemic, immunological health has become a hot topic. Thankfully, lifestyle decisions can have a significant impact on immunological health. Our immune system is influenced by what we eat, how we move, and how we feel. Making daily healthy habit adjustments has an obvious benefit: we control our immune system and can influence it through our diet and lifestyle choices. Consider decreasing your intake of the following foods and replacing them with healthy alternatives!1. Soda
Inflammatory indicators have been proven to rise when high fructose corn syrup is consumed in the form of soda, especially when combined with a high-calorie diet.
In this study, CRP, a typical test measurement used to assess systemic inflammation, was shown to be higher in the soda-drinking group.
Furthermore, drinking your calories makes it much simpler to ingest too many calories, causing inflammation.
According to Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, "too much-processed sugar may impair immunity by boosting signs of inflammation in the body." "Reduce your intake of candies, sugar-sweetened beverages, and high-sugar desserts."
2. Alcoholic Beverages
Our immune system is known to be harmed by alcohol. Alcohol is treated as a toxin in the body, and it requires much energy to metabolize and eliminate. It's also notorious for lowering our sleep quality, which impacts our ability to fight colds and viruses the next day.
"Excessive alcohol use might damage the body's ability to protect against illness," says Joan Salge Blake, EdD, RDN, FAND, professor at Boston University and host of the nutrition and health podcast Spot On! "Alcohol can also disrupt the gut, affecting the gut microbiome and immune system function."
3. Fast Food
Western civilizations have a negative reputation for poor food quality. When mice were fed a conventional western diet, researchers noticed systemic inflammation.
Fast food is a defining feature of western civilization. Fried meals, processed flours, and added sugars contribute to high-calorie diets that devastate our immune systems.
"A German study discovered that one too many fast-food meals may lead the immune system to act as though it's responding to bacterial infections, which may accelerate the development of arteriosclerosis and diabetes," says Cheryl Mussatto MS, RD, LD, author of The Nourished Brain.
She says, "One too many greasy hamburgers with fries and a large cola takes a toll on immunological health." "A diet devoid of fiber, vitamins, minerals, and antioxidants, each necessary component for a balanced immune function, will be a fast-food addiction."
4. Omega-6 Oils
Omega 6 fatty acids are a type of fat that has been associated with lowered immunity when ingested in excess. These oils are frequently hyper-processed and are considered to be of lesser quality.
Instead of eliminating these oils from your diet, focus on a balance of omega-3 to omega-6 fatty acids for better immunological function.
5. Charred Proteins
Advanced glycation end products (AGEs) are produced by charred meats and cause oxidative stress. These chemicals have been linked to poor immunological health and colon cancer in foods.
"Avoid burnt foods and limit your intake of processed meats," recommends Jacqueline Gomes, RDN, MBA. "Charred processed meats like hot dogs, bacon, and skin-on chicken are examples."