HEALTH NEWSLETTER
Tips for Healthier Living:
6 Eating Habits and Foods that Weaken Your Immune System: Keeping your immune system strong is one of the most important and impactful things you can do right now, as the coronavirus pandemic continues. But bolstering immunity is a two-sided coin: it's about choosing foods that help support immune function, while sidestepping behaviors that can weaken immunity. Here are six habits to be mindful of as you work on boosting your body's defenses.
Drinking too much alcohol
A glass of wine here and there can be a healthy way. But excessive alcohol consumption, even short-term, can alter your immune system in ways that are particularly important. In a paper published in the journal Alcohol Research, researchers note that there's been a long-observed relationship between excessive alcohol intake and a weakened immune response. The effect includes an increased susceptibility to pneumonia, and a greater likelihood of developing acute respiratory stress syndromes (ARDS)—factors that could potentially impact COVID-19 outcomes. Other outcomes observed involve an increased risk of sepsis, a higher incidence of postoperative complications, poor wound healing, and a slower and less complete recovery from infections.
Too much salt in your diet
You may associate excess sodium with problems like fluid retention and high blood pressure. But a new study from the University Hospital of Bonn concludes that too much salt may lead to immune deficiencies. Researchers found that when the kidneys excrete excess sodium, a domino effect occurs that reduces the body's ability to fight bacterial infections. According to the Dietary Guidelines for Americans, the advised daily cap for sodium is under 2,300 mg per day for healthy adults, less than the actual average intake of 3,440 mg per day.
Consuming excess sugar
Cutting back on excess added sugar is a smart idea for a number of reasons, including good mental health. It's also beneficial for immune support. A study published in The American Journal of Clinical Nutrition found that after an overnight fast, humans fed 100 grams of sugar experienced a reduction in the ability of immune cells to engulf bacteria. The greatest effects were found between one and two hours later, but lingered for up to five hours.
The American Heart Association recommends limiting added sugar—the kind added to foods by you or a manufacturer—to no more than six teaspoons worth per day for women, and nine for men. One teaspoon equals four grams of added sugar, so that's 24 and 36 grams of added sugar respectively for women and men daily.
Overdoing caffeine intake
Coffee and tea are health-protective, due to their high levels of antioxidants linked to anti-inflammation. However, too much caffeine can interfere with sleep, and that result can increase inflammation and compromise immunity.
To best support immune function, ditch caffeinated drinks with no nutrients made with sugar or artificial sweeteners, like soda and energy drinks. When you do enjoy coffee and tea, be sure to cut off your caffeine intake at least six hours before bedtime to prevent sleep interference.
Skimping on fiber
Fiber supports good digestive health and helps to shift the makeup of gut bacteria in ways that enhance both immunity and mood. Research shows that a higher intake of dietary fiber and prebiotics supports healthier immune function, including protection against viruses. Adequate fiber also promotes more and better sleep. Yet just 5% of Americans consume the recommended daily goal of at least 25 grams per day for women and 38 grams for men.
The best way to upgrade your fiber intake is to eat more whole foods, including vegetables, fruit, whole grains, pulses (beans, lentils, peas, chickpeas) nuts, and seeds. Trade lower-fiber processed foods for fiber-rich unprocessed fare. Swap sugary cereal for oatmeal topped with fruit and nuts, exchange white rice for brown or wild. Replace fiber less meat with beans or lentils, traditional pasta for pulse pasta, and exchange packaged snacks, like cookies and chips, with combos of fruit and nuts or veggies with hummus or guacamole.
Not eating enough green veggies
Aiming for seven cups of a wide array of produce daily provides numerous health benefits, but green veggies may be particularly helpful for immunity. These plants provide key nutrients known to help immune function, including vitamins A and C, plus folate. Greens also offer bioactive compounds that release a chemical signal that optimizes immunity in the gut, the location of 70-80% of immune cells.
For the most benefit, zero in specifically on green veggies in the cruciferous family, which include kale, collards, broccoli, bok choy, cabbage, and Brussels sprouts. Incorporate at least three cups per week—either raw, like kale salad, vinegary slaw, and fresh broccoli florets with dip, or steamed, sautéed, oven roasted, and stir-fried versions.
5 Signs You're Not Eating Enough Protein
The United States Department of Agriculture currently recommends that both men and women eat about .8 grams of protein for every kilogram of body weight, but if you’re strength training or exercising regularly—or are trying to preserve muscle while cutting calories—you may need a little more.(One pound is equal to 2.2 kilograms; so, an adult who weighs 150 pounds would need 54 grams of protein.)
And there’s more to it than just meeting your macros. You should also be eating protein at the right time, too. The body is happiest when it’s getting some protein every four to five hours.
Here are five signs that you may not be getting as much protein as you should be.
You’re prone to stress fractures
Your bones need more than just a healthy dose of calcium—they also need enough protein, too. That was the conclusion from a 2018 research review from some of the world’s leading osteoporosis foundations, which found that eating a protein-rich diet can help protect your bones.
When we aren’t getting enough protein to fuel our organs and brain, our bodies borrow from other areas, including the storages in our skeletal muscle tissue. Without the support of strong skeletal muscle tissue, our bones are more susceptible to injures like fractures and breaks.
Your hair and nails look brittle
Because protein is an essential part of your hair and nails, your nails can feel softer and your hair can become more brittle over time. The hair can lose some of its luster, and may not be quite as thick as it used to be and it may also start to split.
After a few months of not eating enough protein, you may also experience some hair loss, according to the American Academy of Dermatology, in part because the body shuts down hair growth to preserve its protein stores.
You’re losing weight—from your muscles
The number on the scale may be ticking downward, but that’s not necessarily a good thing. Typically, if people aren’t getting enough protein, their bodies will break down muscle to get more of it. And if you are losing muscle, you are holding on to fat stores, so their body composition could be changing in an adverse way. You feel weak. You probably won’t feel fatigued right away, but over time, people who aren’t eating enough protein may feel more tired or sluggish than usual. Sure, less muscle mass can play a part in this. Protein is a component of hemoglobin, which is present in our red blood cells and transports oxygen throughout the body. And too-low levels of oxygen could cause weakness or shortness of breath.
You’re always catching a cold
Protein is one of the building blocks of antibodies, which are produced by the body’s immune system to help fight off foreign invaders like bacteria and viruses. If you don’t have enough protein, you could have a compromised immune system and perhaps be ill more often than other people.
Until next time Stay well and Stay Healthy.
James A Vito, D.M.D.