{"id":19076,"date":"2020-04-30T22:55:57","date_gmt":"2020-04-30T22:55:57","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=19076"},"modified":"2020-11-11T21:44:21","modified_gmt":"2020-11-11T21:44:21","slug":"foods-that-negatively-impact-your-immune-system","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/foods-that-negatively-impact-your-immune-system\/","title":{"rendered":"3 Foods That Negatively Impact Your Immune System"},"content":{"rendered":"Jessica Bippen, MS, RD<\/a>, looks closer at the foods and drinks that can negatively impact your immune system<\/a>, and provides alternatives for unhealthy dietary habits.<\/em>\r\n\r\nOptimizing your immune system goes beyond eating well<\/a> and loading up on supplements<\/a>. (Though yes, these are still important and highly recommended!) But if you find yourself coming down with frequent colds, you may need to take a step back and address your daily dietary habits.\r\n\r\nInstead of focusing on adding more things into your daily routine, it may be more beneficial to kick some habits to the curb<\/a>. Keep reading to find out how sugar, alcohol<\/a>, and caffeine can all compromise immune health.\r\n

3 Foods that Negatively Impact Your Immune System<\/h2>\r\nWhen it comes to supporting your immune system, you may want to consider quitting excess sugar, alcohol, and caffeine. Your mid-day sweet tooth, all-day coffee fix, and heavy evening pour may be sabotaging your immunity. When you ditch these immune-suppressing habits, your body can begin to function at an optimal level. Think of it as eliminating the roadblocks to a healthy immune system.\r\n\r\n\"Woman\r\n

1. Sugar<\/h3>\r\nThis culprit likely isn’t a surprise since excess sugar compromises your overall health. In terms of immune function, it takes its toll in several ways. Research shows that consuming added sugar in the form of sugar-sweetened drinks suppresses the function of immune cells<\/a> for up to five hours. This short-term effect turns into bigger issues when you constantly consume sugar throughout the day\u2014namely an increase of inflammation<\/a> in the body, which suppresses the immune system even more.\r\n\r\nIn addition, sugar can disrupt the good bacteria<\/a> in your gut. Not having the proper balance of bacteria in your intestinal tract can lead to numerous health issues and affect how well your immune system functions. After all, over 70 percent<\/a> of your immune cells are formed in the gut!\r\n

Nutritionist Tip<\/h4>\r\nJust because sugar is a food that can negatively impact your immune system, it doesn’t mean you have to swear it off completely<\/a>. However, there are countless benefits from reducing your overall sugar intake. That being said, if you\u2019re feeling like you\u2019re coming down with a cold or just looking to boost your immune system for a period<\/a> of time, consider cutting out added sugar. Look for alternative ways to satisfy your sweet tooth. For instance, try a Medjool date stuffed with almond butter, or simply grab fresh fruit.\r\n\r\n\"Person\r\n

2. Alcohol<\/h3>\r\nHas your weekly happy hour turned into a nightly ritual? If so, you may need to put the breaks on your alcohol consumption. Your body views alcohol as a toxin. Once alcohol breaks down in the body, the metabolite acetaldehyde may impair your ability<\/a> to attack and break down bacteria and viruses, thus putting you at higher risk for infection.\r\n\r\nIn addition, heavy drinking can occasionally take the place of consuming nutrient-dense foods. Even if you’re eating, food choices that accompany imbibing are typically aren\u2019t the most nutritious. This undernutrition can lead to a weakened immune system<\/a>, making it harder to fight off infection.\r\n\r\nIf that isn\u2019t enough, studies show that consuming alcoholic drinks messes with your sleep cycle<\/a> and interferes with your ability to get a good night\u2019s sleep<\/a>. And we all know that sleep is essential for immune function!\r\n

Nutritionist Tip<\/h4>\r\nIt\u2019s important to address why you\u2019re drinking in the first place. Are you trying to take the edge off? Is it just a bad habit? Once you gain clarity, it\u2019s easier to make a change. Challenge yourself to go a week without drinking and make a fun mocktail instead. This makes the transition easier since you\u2019re keeping the ritual of winding down with a non-alcoholic drink, rather than just forgoing it completely. Other good options include fruit-infused sparkling water, kombucha, or a bedtime latte<\/a>.\r\n

\"Woman3. Caffeine<\/h3>\r\nFor starters, the energy boost you get from caffeine isn\u2019t for everyone. Coffee affects people differently, as each person metabolizes caffeine at different rates. You may find that your body doesn\u2019t handle caffeine well, and in turn, it exacerbates stress and increases cortisol levels<\/a>. It can also affect your sleep quality. Simply put, drinking coffee to make up for sleep deprivation and stress can lead to a vicious cycle of poor-quality sleep<\/a>.\r\n\r\nElevated stress and decreased sleep quality can drastically affect your immune function. When you\u2019re stressed, your body\u2019s ability to fight off illness can significantly weaken. This happens because your body increases its production of corticosteroid, which in turn suppresses the effectiveness of the immune system. When you’re sleeping, your body has time to recover and repair. This is also the time when your immune system releases proteins called cytokines that are needed when you have an infection, inflammation, or when you’re under stress. Not getting adequate sleep causes your body to underproduce these cytokines and reduces the cells needed to fight infections.\r\n

Nutritionist Tip<\/h4>\r\nWhile coffee and caffeinated drinks do have their benefits<\/a>, some people do better without them. It can be hard to know how caffeine affects you without taking a break from it for a little while. Try replacing your daily coffee with herbal tea, chicory (which has a similar taste to coffee), or an almond milk steamer to provide latte vibes. If you can\u2019t imagine going cold turkey, try limiting yourself to only one cup per day. You can also switch to matcha, which allows you to get a more balanced boost without a heavy crash.\r\n

The Bottom line<\/h2>\r\nWhen it comes to optimizing your immune system, it\u2019s worth taking a look at your daily dietary habits. Reducing or eliminating your sugar, alcohol, and caffeine consumption\u2014especially when you need an extra immune boost\u2014may give you an edge in fighting off potential illness. This doesn\u2019t mean you can\u2019t enjoy eating your favorite chocolate chip cookie, or sipping on a glass of red wine or caffeinated beverage of choice. You totally can! Just keep in mind like most things in health and wellness, moderation is key.\n
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Jessica Bippen, MS, RD, looks closer at the foods and drinks that can negatively impact your immune system, and provides alternatives for unhealthy dietary habits. Optimizing your immune system goes beyond eating well and loading up on supplements. (Though yes, these are still important and highly recommended!) But if you find yourself coming down with […]<\/p>\n","protected":false},"author":19,"featured_media":19092,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,12660],"tags":[424,357,266,327],"coauthors":[],"class_list":["post-19076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-immunity","tag-alcohol","tag-coffee","tag-immunity","tag-sugar"],"acf":[],"yoast_head":"\n3 Foods That Negatively Impact Your Immune System | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"A dietitian breaks down the top foods that negatively impact your immune system and alternative fixes for unhealthy dietary habits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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