6 mistakes when eating extremely harmful many people do not anticipate

Keeping the immune system healthy is one of the most important things to stay healthy. However, many people have the wrong habits when eating, breaking the "barrier" for the body.

Mistake 1: Drinking too much alcohol Drinking too much alcohol (even for a short time) can negatively change your immune system. In an article published in Alcohol Research, the researchers noted that there is a close relationship between drinking too much alcohol and weakening immunity. Other results were observed associated with an increased risk of sepsis, higher rates of post-operative complications, poor wound healing and slower recovery.

Mistake 2: Eating Too Much Salt Excess sodium is closely related to problems like water retention and high blood pressure. The researchers found that when the kidneys excrete excess sodium, the domino effect occurs, reducing the body's ability to fight off bacterial infections. The recommended daily intake of sodium is less than 2,300 mg per day for healthy adults, less than the actual average intake of 3,440 mg per day.

Mistake 3: Consuming Too Much Sugar Cutting excess sugar is a good choice for both mental health and immune support. The American Heart Association recommends limiting sugar intake to no more than six teaspoons per day for women and nine teaspoons for men.

Mistake 4: Drinking too much caffeine Coffee and tea have protective effects, due to their high antioxidant content associated with anti-inflammatory effects. However, too much caffeine can interfere with sleep, and that can increase inflammation and affect immunity. To best support immune function, eliminate caffeinated beverages without nutrients such as soda and energy drinks. Drink caffeinated beverages at least six hours before bed to avoid insomnia.

Mistake 5: Ignoring Fiber Fiber supports good digestive health and helps alter the structure of your gut bacteria in a way that boosts immunity and mood. Research shows that higher fiber intake and prebiotics intake, supporting healthier immune function. Adequate fiber intake also promotes better and better sleep. The best way to increase your fiber intake is to eat foods like vegetables, fruits, whole grains, legumes (beans, lentils, peas, ...) and nuts. Swap processed low-fiber foods for high-fiber, unprocessed foods. For example, converting sugary cereals into fruit-coated oatmeal and nuts.

Mistake 6: Not eating enough green vegetables Green vegetables are especially helpful for immunity. Vegetables and fruits provide important nutrients to help with immune function, including vitamins A and C, along with folate. The best green veggies like cruciferous vegetables, include kale, bok choy, broccoli, choysum, cabbage, and Brussels sprouts. Combine foods with vegetables at least 3 times a week such as raw vegetables, like kale salad, vinegar ground meat, and fresh broccoli.

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