How your diet could be undermining your immune system

Happy family doctor, smiling girl patient and mother showing strong gesture by arms, have good health and immunity, sitting on couch at home appointment after medical check up. Healthcare concept It’s a jungle out there — of pathogens, viruses, bacteria, parasites and allergens — each seeking a place to call home. Though we’re exposed to these potentially harmful microbes every day, a healthy immune system fights off these foreign attackers and sends them packing.

The human body has many physical barriers that serve as the first line of defense to keep pathogens at bay. They include: Organs and tissues, including our skin, spleen, lymph nodes, blood vessels and bone marrow. Chemical barriers, like mucus, stomach acid and the enzymes in tears and sweat.



Immune cells, from dendritic cells to natural killer cells, work together to alert, seek and destroy what could make us sick. Once our immune system vanquishes the invaders, it adapts to remember the battle so that if the harmful substance attempts a re-entry, antibodies and new cells activate to efficiently fight it off. While many people grew up hearing the best remedy was to “feed a cold, starve a fever,” this medical maxim is a myth.

The truth is, we should feed our immune systems when we’re ill as well as when we’re feeling fine for maximum protection. It’s no surprise that we are what we eat. And consuming some unhealthy foods regularly may prevent the immune system from functioning at its best.

But what foods can derail our goals for a healthy immune system? If you’re looking to keep your immune system fighting fit, you may want to limit, or entirely avoid, these types of foods. 1. Processed foods Many processed foods, like frozen pizza, deli meats and boxed cereals, are tasty, but they contain unhealthy fats, sugar and additives.

Therefore, it’s best for your immune system to eat these types of foods sparingly. 2. Added sugar Foods that elevate blood sugar levels not only increase the production of inflammatory proteins but also may decrease the effectiveness of two types of protective immune cells.

3. Highly refined carbohydrates A diet that depends on substantial amounts of white bread, white rice and baked goods made with white flour may alter gut bacteria, which can increase inflammation . 4.

Salty foods Chips, frozen dinners and many fast-food options contribute to a high-salt diet. This eating pattern can trigger tissue inflammation, which may impair how your immune system responds. This is especially true if you suffer from an autoimmune disease like Crohn’s, rheumatoid arthritis or lupus.

5. The incorrect fatty acid ratio A diet high in omega-6 and low in omega-3 also can increase inflammation . Nutrition experts recommend avoiding highly processed vegetable and seed oils from soybeans, corn, canola and cottonseed because of their high concentration of omega-6s.

6. Artificial sweeteners Some studies show that certain artificial sweeteners , including sucralose and saccharin, can slow immune response significantly. 7.

Alcohol While you can enjoy a few drinks, do so in moderation . According to the Centers for Disease Control and Prevention , men can have two standard drinks or less per day, while for women it’s one or less per day. Not only will limiting alcohol help you sleep more soundly , which is essential for the immune system, but cutting back may help: Produce the necessary antibodies to keep foreign invaders, like the flu virus, at bay.

Affect the diversity of the healthy bacteria in your gut. Prevent pathogens from passing through your gut barrier walls. Embrace a more healthful life with information to help you Eat Well, Be Mindful, Take Care and Move More.

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