8 minute read
Eating habits that weaken your system
Lutho Pasiya
A balanced diet rich in vitamins, minerals and antioxidants can help our immune system function effectively
OUR dietary habits have a significant impact on our immunity.
The food we consume provides our body with the necessary nutrients required to maintain and boost our immune system. A balanced diet rich in vitamins, minerals and antioxidants can help our immune system function effectively.
On the other hand, consuming unhealthy food can have negative impacts on our immune system, making it weak and vulnerable to infections.
We share a list of poor habits to be mindful of as you work on boosting your body’s defences.
Excessive coffee consumption
Drinking too much coffee can interfere with the body’s ability to absorb certain minerals, such as iron and calcium. These minerals are important for immune system health. Additionally, the caffeine in coffee can disrupt sleep patterns, which can weaken the immune system over time.
Not drinking enough water
Drinking enough water is essential for digestion, the absorption of nutrients, and getting rid of harmful bacteria from the body. Constipation, which can develop in the intestines as a result of inadequate water intake, can directly affect the immune response. For this reason, water consumption should be distributed in a balanced manner.
Skipping meals or going on a restrictive diet
When you skip meals or go on a restrictive diet, your body does not get the necessary vitamins and minerals to function properly. This can weaken the immune system and make it more susceptible to illnesses.
Consuming too much salt
Having a high-sodium diet that is high in processed foods can trigger inflammation in the body and increase the risk for chronic disease. Salt is also believed to inhibit some of our body’s natural responses if consumed in excess.
Consuming excessive amounts of sugar
There is nothing wrong with adding a little sugar to your tank. It is perfectly fine to satisfy your sweet tooth when the cravings come, just as long as the added sugar does not exceed more than 10% of your daily energy intake, according to health experts.
Neglecting snacks
Be sure to have some lighter meals and snacks in between main meals to maintain blood sugar balance, control appetite, and meet daily nutritional requirements. Snacks such as fruit and yoghurt or fruits and nuts such as almonds, walnuts or hazelnuts, or multi-grain bread and cheese can help increase body resistance by providing protein, vitamin, mineral and fibre balance.
Not eating enough green vegetables
Aiming for the recommended four to five cups of fruits and vegetables daily provides numerous health benefits, but green vegetables may be particularly helpful for immunity. These plants provide key nutrients known to help immune function, including vitamins A and C.
Excessive alcohol consumption
Drinking a lot of alcohol is known to suppress our immune system. It weakens our bodies and makes it harder to combat stress, viruses, and diseases. Dietitians recommend sticking to one drink per day for women or two drinks per day for men.
In conclusion, maintaining a healthy and balanced diet is essential to maintaining a functioning and effective immune system. A diet rich in nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins can significantly improve immune function.
Disclaimer: This content including advice provides genetic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information.
