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Habits Can Help or Hurt Your Immunity

Health Topics

LPNI Health Topic- April 2021

Maintaining a healthy immune system during cold and flu season and the lingering pandemic is

vitally important. It helps to know which habits and foods can keep your immune system strong

and which ones can weaken it.

Habits that strengthen your immunity

Eating Foods with Fiber — Research shows that a higher intake of dietary fiber and probiotics supports the immune system, including protection against viruses. You can increase your fiber intake by eating more vegetables, fruit, whole grains, beans, lentils, nuts and seeds. Switching from sugary cereals to oatmeal topped with fruit and/or nuts will help. Replacing white rice with brown or wild will help, as will snacking on fruit or a handful of nuts instead of cookies and

chips.

Eating Green Vegetables — These plants provide key nutrients known to help immune

function, including vitamins A and C, plus folate. Keep in mind: the recommended amount is at least three cups per week. The optimal green vegetables for boosting your immune system

include kale, collards, broccoli, cabbage, and brussel sprouts. If the only way you will eat raw

broccoli is with dip, then do it. Better yet, try eating broccoli sautéed, stir-fried, or oven roasted.

Habits that weaken your immunity

Eating Too Much Salt — A study from the University Hospital of Bonn Germany found that when the kidneys have to excrete excess sodium, a domino effect begins that reduces the body’s ability to fight bacterial infections. The best way to decrease your sodium intake is to limit highly processed products such as canned soups and frozen pizzas. Do check the mg. of sodium per serving on nutrition labels. Try to limit your sodium intake to under 2,300 mg. per day.

Eating Too Much Sugar — A study published in The American Journal of Clinical Nutrition found that large doses of sugar created a reduction in the ability of immune cells to engulf bacteria. The American Heart Association recommends limiting added sugar to no more than six teaspoons per day for women and nine for men.

Consuming Too Much Caffeine — Coffee and tea are great for their protective, anti-inflammatory qualities due to their high levels of antioxidants. Too much caffeine, however,

can interfere with sleep, and being sleep-deprived can increase inflammation and compromise

your immunity. To prevent disrupted sleep, avoid caffeinated drinks at least six hours before

bedtime.

Excessive Alcohol Consumption (“Excessive” is defined as eight or more drinks per week for women and 15 or more for men) — In the journal Alcohol Research, researchers noted that excessive alcohol use increased susceptibility to pneumonia, created a greater likelihood of

developing acute respiratory distress syndromes, produced poor wound healing, and made for a

slower and less complete recovery from infections. Improving your habits can improve your

health.

Taken from Better Health, Spring 2021, 37 (1) Source: health.com

Ronda Anderson, RN, Parish Nurse

Bethany Lutheran Church Cedar Rapids, IA 52403 USA

nurse.bethanycr@gmail.com