The immune system is very topical in Anguilla and many other countries ,at this time. There is evidence that we can strengthen or harm our immune system by various foods and drinks that we consume. Your diet affects how you feel and how well your body functions. Believe it or not, what you put in your mouth serves as one building block to a strong immune system.
What is the immune system?
The immune system is a complex network of cells and proteins that defends the body against infection. Together, these carry out bodily processes that fight off pathogens which are the viruses, bacteria, and foreign bodies that cause infection or disease. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognise and destroy the microbe quickly if it enters the body again. Abnormalities of the immune system can lead to allergic diseases, immunodeficiencies and autoimmune disorders.
Can your food make you sick?
There is evidence that various foods can adversely affect the immune system. Studies have shown spikes in sugar intake suppress your immune system. When your immune system is compromised, you are more likely to get sick. If you eat a lot of foods and beverages high in sugar or refined carbohydrates, which the body processes as sugar, you may be reducing your body’s ability to ward off disease.
Eating a well-rounded diet high in pretty, colourful vegetables and fruits ,will give your body the vitamins and minerals it needs to fight off illness. These foods help your body regulate and stabilise to work at peak performance.
Foods affecting the immune system
A wide variety of foods and drinks can affect our immune system. Some of them are discussed below:
Sugary foods – Studies have associated high blood sugar levels with impaired immune response. Limiting your intake of sugary foods and beverages can promote better blood sugar management and immune response.
High intake of salt – Studies show that a high salt intake may impair normal immune function, promote inflammation, and increase your susceptibility to autoimmune diseases.
Foods high in omega-6 fats – Your body needs both omega-6 and omega-3 fats to function. Western diets tend to be high in omega-6 fats and low in omega-3s. This imbalance has been associated with increased disease risk and possibly immune dysfunction. Eating more omega-3-rich foods and fewer omega-6-rich foods may promote optimal immune function.
Fried foods – Fried foods are high in a group of molecules called advanced glycation end products (AGEs). AEGs are formed when sugars react with proteins or fats during high temperature cooking, such as during frying.
If levels become too high in your body, AGEs can contribute to inflammation and cellular damage.
AGEs are thought to weaken the immune system in several ways, including by promoting inflammation, depleting your body’s antioxidant mechanisms, inducing cellular dysfunction, and negatively affecting gut bacteria. Fried foods are not good for overall health and may cause immune dysfunction. Fried foods are high in AGEs and should be limited in any healthy diet.
Processed and charred meats – Diets high in processed meat and meats, cooked at high temperatures, have been linked to increased disease risk and may harm your immune system.
Fast food has been linked to many negative health outcomes. Eating it too frequently may also take a toll on your immune system.
Diets high in fast food and highly processed foods may drive inflammation, increase gut permeability, and cause bacteria imbalance in the gut, all of which can negatively affect your immune health.
Highly refined carbohydrates – Eating highly refined carbohydrates like white bread and sugary baked goods, too often, may harm your immune system. Choosing nutritious, high fibre carbohydrates sources , like starchy vegetables, oats, fruit, and legumes over refined carbohydrates, is good to support immune health.
This means limiting foods and beverages that are high in added sugars and salt, processed meats, and fried foods, all of which may have adverse effects on your body’s immune function.
To support your immune system, it is best to follow a balanced diet rich in whole, nutrient-dense foods, and limit your intake of ultra-processed foods as much as possible.
Conclusion
You can support your immune system by living a healthy lifestyle. The immune system is very important in fending off various diseases and infections. Various foods, regular exercise can all help to strengthen your immune system. A number of vaccines have been shown to further strengthen our immune system, especially in situations when natural immunity might be overwhelmed. A strong immune system helps to keep all of us healthy.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over thirty eight years in clinical practice. Dr Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 4975828).
