Now, more than ever, you need to keep your immune system strong.
One of the most important things you can do for yourself right now is to keep your immune system as strong as possible. This means choosing foods that help support your immune system while sidestepping those that weaken your immunity.
Here are 6 foods and drinks you might not be aware of that can keep your immune system from doing its job and may increase the likelihood of illness.
Too Much Alcohol Can Weaken Your Immune System
A glass of red wine here and there can actually be good for you. According to research, an occasional glass of red wine provides antioxidants, promotes longevity and combats inflammation.
So where’s the problem? Heavy drinking, especially among women, has risen by 41% during the pandemic. When that one glass turns into four or five, your immune system can be severely weakened. A recent study suggests excessive alcohol consumption may lead to increased susceptibility to pneumonia or acute respiratory stress syndrome (ARDS).
If you find yourself drinking in excess—four or more drinks on the reg—try to cut back to one or two drinks per day (preferably red wine).
Related: Dear Alcohol, Why Are You Messing With My Fitness?
Excess Sugar Significantly Weakens Your Immunity
If your sweet tooth is on overdrive during the pandemic, listen up! Eating excess amounts of sugar may temporarily put your white blood cells in a coma. Health experts suggest too much sugar allows bacteria and viruses to spread because your immune system isn’t working properly.
This doesn’t mean you have to veto sugar completely. Instead, limit your sugar intake and avoid overindulgence. One of the best ways to fight added sugar is to eat natural foods. Stick to the outer aisles of the supermarket and steer clear of processed foods, which are filled with added sugar. A good rule of thumb: six teaspoons of sugar per day for women and nine for men.
But if you can’t seem to keep your hand out of the cookie jar, test some sugar-free alternatives. Explore 100s of low- and no-sugar alternatives to satisfy your sweet tooth in the Gymondo app.
Related: The Shocking Results of What Calories Look Like in Different Foods
Overdosing on Caffeine Can Weaken Your Immune System
There’s no doubt about it—caffeine-induced beverages like coffee and tea can protect your health due to their anti-inflammatory capabilities and will actually improve your workout performance.
Related: 3 Ways Caffeine Can Energize Your Next Workout
But what happens when you drink too much? Intaking too much caffeine may interfere with sleep, which results in increased inflammation and a compromised immune system.
To best support your immune system, cut back on caffeinated beverages—especially the ones filled with sugar or artificial sweeteners, like soda and energy drinks.
According to the experts, a safe amount of caffeine for healthy adults is about four or five 8-ounce cups of brewed coffee or five shots of espresso per day. While that may sound a bit excessive, researchers claim you’ll experience no negative side effects when sticking to this amount.
But if you’re struggling with a good night’s sleep, cut off your caffeine intake at least six hours before bedtime.
Fried Foods Fry Your Immune System
As an American, I’ll be the first to attest to just how delicious fried foods are. Unfortunately, they’re not the best option for supporting your immune system.
Fried foods are extremely high in grease and saturated fat, which wreaks havoc on your immunity. A recent study found that a diet high in fat negatively impacts your gut health, which plays a crucial role in immune function.
Related: 5 Unusual Ways to Stop Craving Junk Food
Sodium-Rich Foods Make Your More Susceptible to Illness
Avoiding sodium can be difficult, especially since the foods we tend to love are jam-packed with it—think frozen pizza, canned soups, cheese, lunch meats and chips. And let’s face it, food tastes better with salt.
But the truth is, a diet high in sodium may increase your blood pressure and suppress your immune system.
If you can’t seem to quit the habit, try combining salt with other seasonings. You may be surprised at just how tasty your meals become with a few extra herbs and spices!
Related: Green, Yellow, Red: Food to Enjoy All the Time, Sometimes and Rarely
Fast Food Quickly Disrupts Your Immunity
It’s ever-so-tempting to opt for fast food—quick, cheap and really tasty alternatives to homemade meals. I mean, who doesn’t love a burger and fries? It may come as no surprise that fast food is high in calories, saturated fats, sodium and sugar—all the foods known to weaken your immune system.
A diet high in fat and calories has long-term health implications, from type 2 diabetes to heart disease and the inability to withstand illnesses.
For a fast, budget-friendly meal you can easily make yourself, head to the Gymondo app and check out over 1000 fast food alternatives that are actually tasty and healthy.
Related: Addicted to Junk Food? Here Are 7 Proven Ways to Detox
The Bottom Line
By limiting these foods and opting instead for a diet rich in fruits, vegetables, whole grains, and lean proteins, you can naturally promote a healthy immune system and ward off bacteria and viruses.
Support your fitness goals with 1000s of healthy (and delicious) recipes and over 30 fitness programs matched to your level. Start your free trial with Gymondo today.
