Five eating habits that could be weakening your immune system

Although there’s no known cure or vaccine for coronavirus, you can take steps to ensure that your immune system is functioning optimally and that your body is as strong as ever. You can do this by eating immune-boosting foods, maintaining good hygiene, sleeping well, keeping stress at bay and exercising. 

As you do this, you might also want to think about those habits that might be weakening your immune system putting you at greater risk of illnesses. Some of these habits include:

1. Drinking too much alcohol

Excessive alcohol consumption, according to health.com can make one more susceptible to respiratory-related infections. It also makes wounds take a longer time to heal, increases risk of sepsis, one takes longer to recover from infections and puts you at risk of complications after surgery.

The Centres for Disease Control and Prevention (CDC) recommends that one should only take a moderate amount of alcohol and avoid binge drinking and heavy drinking. This means limiting it to one drink for women and two for men. 

2. Eating too much sugar

Consuming too much sugar has been linked to weight gain, type 2 diabetes, depression, heart disease and cancer. But it can also be detrimental for your immune system. A study found that the immune system of people who ate too much sugar had a harder time fighting bacteria.

Reducing your sugar intake will however ensure that your immune system can function properly. Avoid eating foods that have too much sugar and opt for natural sugars from fruits instead. Limit the amount of sugar you add to your food or drink and avoid giving in to your sugar cravings.

3. Not eating enough fibre

Fibre is not only good for your digestive health but it plays a key role in enhancing how your immune system functions and according to Cell, protects you against viruses. A diet low in fibre thus puts you at risk of getting infections.

Up your fibre intake by eating whole foods rather than refined ones. Opt for whole grains, nuts, seeds and pulses, fruit and vegetables. Avoid processed foods and go for the unprocessed ones. Instead of pre-packaged snacks pick healthier ones.

4. Eating too much salt

Apart from causing high blood pressure and fluid retention, a recent study found that too much salt can lead to immune deficiencies making it harder for your body to fight bacteria. 

To help you curb your salt intake, reduce the amount of salt you put in your food and use herbs and spices for added flavour. Avoid eating pre-packaged foods whose levels of salt you can’t control. Instead, make your own snacks. Check the labels of any canned or packaged foods to find out how much sodium they contain and opt for those that have less. One guideline recommends that adults should eat less than 2,300mg of salt a day.

5. Too much caffeine

Most of us turn to caffeine to set us up for the day and prevent the afternoon slump. But too much caffeine can interfere with your sleep, which can lead to a compromised immune system. We have seen that getting sufficient sleep is essential to keeping your immune system functioning optimally. Thus, to ensure that you sleep well, avoid taking caffeine too late in the day and opt for alternative ways to overcome the afternoon slump.

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