As we age, maintaining a healthy, well-functioning immune system becomes increasingly vital for overall health and wellbeing. There are many things you can do to keep your immune system in great shape, including adding certain foods to your diet. Unfortunately, though, certain dietary choices and habits can also sabotage our body’s natural defense mechanisms, leaving us vulnerable to illness and disease.
To learn more about the worst things you may be doing that are taking a toll on your immune system, we spoke to dietitian Krutika Nanavati. She shed light on eight “immunity ruiners” to steer clear of for better health over 50, offering insights to fortify our immune resilience and vitality. Find all of her expert advise below.
Detrimental Habits for immunity
Before delving into dietary factors, it's important to address detrimental habits that can significantly impact immune health. Chronic stress, inadequate sleep, smoking, and excessive alcohol consumption are among the key culprits undermining immune function. By addressing these habits you can lay a solid foundation for bolstering your immune resilience as you age.
1. Chronic Stress
"Chronic stress exposure elevates cortisol levels, a hormone that can suppress immune cell activity," explains Nanavati. Incorporating stress management techniques such as meditation, yoga, and spending time in nature can mitigate the detrimental effects of stress on immune function.
2. Insufficient Sleep
Sleep plays a role in practically every aspect of your health—including your immune system. "Aim for 7-8 hours of quality sleep each night," advises Nanavati. During sleep, the body releases cytokines, proteins crucial for regulating the immune system. Prioritizing adequate sleep is paramount for supporting immune resilience. Consider following healthy sleep habits to get the best quality sleep possible.
3. Smoking and Excessive Alcohol Consumption
Nanavati highlights the detrimental effects of smoking on lung health, compromising the body's first line of defense against pathogens. Furthermore, excessive alcohol intake disrupts gut microbiota, essential for immune function. All in all, limiting or abstaining from these habits is a good idea if you're looking to boost immune health.
4. Sedentary Lifestyle
"Regular physical activity promotes healthy circulation and immune cell function," emphasizes Nanavati. Aim for at least 150 minutes of moderate-intensity exercise per week to enhance immune resilience and overall well-being. Luckily, there are so many great types of exercises to choose from!
Foods to Limit
In addition to detrimental habits, dietary choices play a significant role in immune health. Certain foods can trigger inflammation, disrupt gut microbiota, and compromise the body's ability to fend off pathogens. By limiting consumption of these "immunity ruiners," you can optimize their immune function and support overall health as you age.
5. Added Sugars and Refined Carbohydrates
It's no secret that too much sugar can be detrimental to your health, and this goes for your immune system, too. "These dietary culprits can trigger inflammation and negatively impact gut microbiota composition, weakening the immune response," Nanavati cautions. Limiting consumption of foods high in added sugars and refined carbohydrates is crucial for supporting immune health.
6. Highly Processed Foods
"Often laden with unhealthy fats, sodium, and preservatives, highly processed foods offer minimal nutritional value and can contribute to chronic inflammation," Nanavati warns. Opting for whole, minimally processed foods is key to fortifying immune resilience.
7. Trans fats
"Found in fried foods, processed pastries, and commercially baked goods, trans fats have been linked to increased inflammation and weakened immune function," Nanavati emphasizes. Avoiding trans fats is essential for preserving immune health.
8. Excessive Red Meat Consumption
Eating too much red meat can come with a number of downsides that could lead to a weakened immune system. "While red meat provides essential nutrients, excessive intake has been associated with increased inflammation," Nanavati warns. She suggests opting for lean cuts of red meat and prioritizing other protein sources such as fish, poultry, and legumes to support immune resilience.
By heeding Nanavati's advice, you can fortify your immune system, enhance overall health, and enjoy a vibrant, fulfilling life. When you prioritize a healthy immune system through mindful habits and dietary choices, you can pave the way for long-lasting vitality and well-being in your golden years.
