Skip to main content

Popular Foods Wrecking Your Immune System, Says Dietitian

A global pandemic has brought immune health to the forefront of conversations. Thankfully, immune health can be majorly influenced by lifestyle choices. What we eat, how we move, and how we feel all impact our immune system.

The benefit of making daily healthy habit changes is clear: we have power over our immune health and can impact it through diet and lifestyle choices.

Consider limiting the following food choices, and opting for healthier swaps! Then, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

1

Soda

soda

High fructose corn syrup in the form of soda has been shown to increase inflammatory markers specifically in the context of a high-calorie diet.

CRP, a common lab value that assesses systemic inflammation, was found to be elevated in the soda-drinking group in this study.

Further, drinking your calories makes it even easier to over-consume calories—thus promoting inflammation.

"Too much processed sugar may impact immunity by increasing markers of inflammation in the body," says Lisa Andrews, MEd, RD, LD Owner of Sound Bites Nutrition. "Go easy on candy, sugar-sweetened beverages, and desserts high in added sugar."

RELATED: Get even more healthy tips straight to your inbox by signing up for our newsletter!

2

Alcohol

drinking alcohol

Alcohol is known for being disruptive to our immune system. Alcohol is treated as a toxin in the body and takes significant resources to process and remove from our system. It's also well-known for decreasing our quality of sleep and thus, impacting our ability to fight colds and viruses the following day.

"Excessive alcohol consumption can disrupt the immune system and impair the body's ability to defend against infection," says Joan Salge Blake EdD, RDN, FAND, professor Boston University and host of nutrition and health podcast, Spot On! "Alcohol can also impair the gut, altering the gut microbiome, and the function of the immune system."

Consider other Popular Drinks That Increase Inflammation, Says Science.

3

Fast Food

fast food

Generally, western civilizations get a bad rep for their quality of food. In fact, researchers observed systemic inflammation in mice when fed a standard western diet.

One of the hallmarks of western culture is fast food. The combination of fried foods, refined flours, and added sugars contribute to high-calorie diets that wreak havoc on our immune system.

Cheryl Mussatto MS, RD, LD, author of The Nourished Brain, unpacks this study: "A German study found that one too many fast-food meals may cause the immune system to act as if it's responding to bacterial infections that may accelerate the development of arteriosclerosis and diabetes."

"One too many greasy hamburgers with fries and a large soda takes a toll on immune health," she continues. "Fast food addiction will be a diet devoid of fiber, vitamins, minerals and antioxidants, each important component for a healthy immune functioning."

4

Omega-6 Oils

omega 6

Omega 6 fatty acids are a type of fat that may be linked to decreased immunity specifically when overconsumed. These oils typically come in hyper-processed forms and may generally be considered lower quality.

For immune health, focus on a balance of omega-3 to omega-6 fatty acids instead of removing these oils from your diet.

5

Charred Proteins

charred meats

Charred meats produce a compound called advanced glycation end products (AGEs) that increase oxidative stress. Foods containing these compounds have been linked to worse immune health and colon cancer.

"Limit charred meats and reduce intake of processed meats as much as possible," says Jacqueline Gomes, RDN, MBA. "Examples include charred processed meats like hot dogs, bacon, and skin-on poultry."

For even more immunity tips, read these next:

The post Popular Foods Wrecking Your Immune System, Says Dietitian appeared first on Eat This Not That.


Eat This Not That

Popular posts from this blog

lose weight No-exercise No-diet – super fast weight loss drink

To day in this post i will share with you A MAGICAL SLIMMING DRINK TO BURN FAT FAST .This Natural Drink to help SUPER FAST WEIGHT LOSS & also help to NO-EXERCISE NO-DIET WEIGHT LOSS FAST.

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Best Smoothie Habits for Weight Loss, According to Dietitians

When it comes to trying to lose weight , most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger . That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks. Getting into the smoothie habit works for weight loss if you follow the right approach. We asked dietitians for the best strategies for getting the most benefit from your smoothie habit . After you read through these tips, try out our recipes for the 25 Best-Ever Weight Loss Smoothies . 1 Make weight loss your 'why' Don't assume a new smoothie recipe is right for you simply because i