Cut your sugar, boost your immune system
We’re deep in the latest wave of COVID and everyone from your kid’s teacher to your next-door neighbor to your whole book club has it. And doctors say that even though your whole family spent a week in bed last summer, the Omicron variant really doesn’t care.
I don’t mean to make light of what has been a challenging two years for all of us, but rather, give you another tool in your arsenal to help keep your immune system in high gear.
Hopefully you’re stocking oranges and apples in the fruit bowl and berries and tomatoes in the fridge to load up on Vitamin C. A healthy dose of daily sunshine is great for Vitamin D. (Fresh air is just a bonus!) And if you’re a fan of nuts, beans, oysters, crab and lobster, your Zinc levels should be decent. A daily or every-other-day supplement can help if not (The Institute of Medicine says no more than 40mg and for no longer than 10 months in a row, but ask your doctor.) But what about cutting sugar?
Did you know that the number one ingredient that can wipe out all the good things you’re feeding your immune system is eating too much sugar?
Studies have shown that the COVID-19 virus can make blood sugar control difficult and potentially create dangerous blood sugar levels, especially for people with diabetes. Immunologists will tell you that diabetes creates a constant low-grade inflammatory state, fighting against the body’s immune system. And when your immune system is busy fighting blood sugar issues, that distracts from its ability to fight pathogens when they enter the body.
But even people who don’t have diabetes can benefit from avoiding it. Dialing back your sugar intake is one of the most effective ways to improve your immune system.
A few quick tips:
Pick healthier carbs
Beans, fruits, nuts and seeds all have carbs. But they’re also packed with minerals and vitamins and they satisfy hunger and can keep cravings at bay.
Prepared foods on the other hand are packed with hidden sugar. Look out for condiments, salad dressings, juice, cereal and meal-replacement bars. Lattes are a big red flag and I probably don’t need to call out cake, candy and ice cream (but I will). Try to avoid breads, white rice, pasta, packaged sweets and granulated sugar itself.
Eat more fiber
Fiber is a type of carbohydrate that the body can't digest. While many carbs break down into sugar molecules, fiber passes through the body undigested. Fiber helps regulate the body's use of sugars, keeping hunger and blood sugar in check. It can even reduce your cholesterol levels.
Some of my favorite high-fiber foods are carrots, beets, broccoli, avocados, kidney beans and lentils, steel-cut oats, pears, sweet potatoes, barley and chia seed. Popcorn popped in healthy oil (I like extra-virgin olive or coconut) is a great family treat!
Put it on paper
For the record, the American Heart Association recommends no more than six teaspoons of added sugar a day for women, and nine teaspoons for men. And for the record, keeping track of your food intake can help you target the right amount for your body type.
I’m a big fan of journaling. Not just food but all health goals. But on the basic level, logging what you eat for a week is a good way to pinpoint how much sugar, fiber and other nutrients you’re getting.
Stop the stress
Pandemic stress can add to stress eating, too. Rather than reaching for sugar (or some other unhealthy food) for comfort, try a substitute. Maybe you like to curl up with herbal tea and a good book. In place of a sugary cocktail try sparkling water and fruit wedge in a martini glass. Call a friend, take a walk, do some meditation or a little chair yoga.
All these tricks are better for your immune system too!
