Taking care of our immune system is essential for our well-being, as it acts as the first line of defense against infections and diseases. Our lifestyle and dietary choices can impact how our body fights off external aggressions.
But some habits we perceive as “healthy” can inadvertently harm our immune function. Dietitians interviewed by Eating Well share their best tips to help the body stay healthy.
Overconsumption of zinc
Zinc is a popular supplement to take when you’re feeling unwell. It gained popularity when studies showed it could have a positive impact on COVID-19 infection. But don’t assume that taking mountains of zinc supplements will always do wonders for your health.
« Taking excess zinc supplements may interfere with the absorption of iron and copper ” says Lisa Andrews, a registered dietitian in Cincinnati, Ohio. She advises getting zinc naturally through our diets by eating whole grains, nuts, seeds, beans, lentils, and poultry. She also suggests “ talk to your doctor before taking a zinc supplement ».
A low-fat diet
« Adopting a low-fat diet may seem like a good idea, but healthy fats are essential for immune function and overall health. ” says Michelle Rauch, a registered dietitian nutritionist for The Actors Fund.
« Healthy fats include unsaturated fats such as those found in olive oil, avocado, and some nuts, and polyunsaturated fats such as those found in oily fish, chia seeds, and walnuts. Two types of polyunsaturated fats, omega-3 and omega-6 fatty acids, are important for immunity. ” she adds.
Too much cleaning
Maintaining good hygiene is essential to preventing illness, but excessive cleanliness can paradoxically harm immune health. Constantly disinfecting our environment and our bodies can limit our exposure to a variety of microorganisms that our immune system learns to defend itself against. In contrast, hand hygiene plays a vital role in preventing infections.
Excessive exercise
While regular physical activity is important for maintaining a functioning immune system, excessive exercise can have the opposite effect. High-intensity workouts or prolonged training without adequate recovery can increase levels of stress hormones, such as cortisol.
High cortisol levels can inhibit the functioning of immune cells, making the body more vulnerable to infections and diseases. Additionally, overtraining can lead to fatigue and inflammation, which can further compromise the immune response.
Drinking alcohol
Drinking wine, especially red wine, is often touted for its potential health benefits. But excessive or frequent alcohol consumption can impair the body’s immune response, making it more vulnerable.
The cause is a deleterious effect on the production of immune cells and an alteration of the intestinal microbiome, which is crucial for a balanced immune response. Thus, the potential health benefits of wine must be carefully weighed against its risks.
Take only food supplements
Dietary supplements can provide essential vitamins and minerals, but they often lack the complex array of compounds found in whole foods. These compounds, including flavonoids, polyphenols, and antioxidants, play a critical role in supporting immune function by improving the body’s ability to fight infections and reduce inflammation. Neglecting a balanced diet rich in fruits, vegetables, whole grains, and lean proteins means missing out on these essential components that contribute to optimal immune health.
Source: www.topsante.com
