Sugar Suppresses the Immune System
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Maintaining a strong and healthy immune system is a very important part of an Age Management Medicine Program.
The immune system protects us against disease by identifying and killing pathogens and tumor cells.
It is our army and the army must be kept strong.
Excess sugar in the diet keeps the army from being able to do what it is meant to do.
Excess sugar suppresses the immune system for several hours after you consume it in either food or drink.
We already know sugar should be limited in the human diet.
Most people can agree with that.
Here are but a few of its effects on our bodies:
It leads to insulin resistance. Insulin is a fat storing hormone.
It promotes inflammation in the body.
It can lead to weight gain when ingested.
It contributes to non-alcoholic fatty liver disease. In fact, our livers process fructose very similarly to the way they process ethanol. Fructose has been called alcohol without the buzz.
It appears to act like fertilizer for cancer cells.
High fructose diets decrease HDL levels, while reducing the diameter and increasing the density of LDL particles.
Glucose and especially fructose can bond to - glycate - proteins and lipids without proper enzymatic control.
This process of glycation causes accelerated aging. This is the reason that Type 2 Diabetics age faster than the regular population.
The research that demonstrated that eating sugar is bad for your immune system was initially published in 1973 at Loma Linda (where I completed my medical school)stated that blood from volunteers fed sugar was less able to fight bacteria than blood from subjects not fed sugar.
Many studies since then have confirmed that excess sugar in the diet increases inflammation and decreases the immune system.
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A High Sugar Diet Decreases the Immune System
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When white blood cells are exposed to high levels of sugar in the bloodstream, they have a decreased ability to engulf bacteria and have weakened systemic resistance to all infections.
What is a high level of sugar?
The normal sugar level in the bloodstream is approximately one teaspoon.
A single can of soda or a bowl of ice cream has 12 teaspoons of sugar.
The digestive system is overtaxed trying to prevent all that sugar from entering the bloodstream all at once, and the pancreas is also working hard to produce enough insulin to process the sugar.
This is a lot of stress on your body.
Refined carbohydrates, such as most breads and baked goods act pretty much like sugar in the body.
These refined foods also lack the beneficial nutrients and fiber that are present in whole grains, and actually cause a depletion of minerals in your body.
If you do only one thing to boost your immune system, eliminating excess sugar should be the most important one.
You will see noticeable results in your energy levels, weight distribution, immunity and your ability to think clearly when you break the cravings and stop eating refined sugar.
Studies have shown that sugar's effect on your immune system lasts for at least 5 hours, which means if you're constantly snacking on sweets or drinking soda, your immune system can almost never function at its full capacity.
If you consume a lot of high sugar foods, and are always getting sick, you may want to do take another look at your eating habits and decrease sugar intake.
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How To Boost Your Immune System
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Your first line of defense to boost your immune system is to choose a healthy lifestyle.
Decrease your sugar intake- avoid high fructose corn syrup, white sugar, honey, syrup,refined sugars, processed sugars.
The goal is not to eliminate sugar completely.
The goal is to take in limited amounts of sugar at any one time and not overwhelm the body and the immune system.
Don't smoke.
Eat a diet that is low in calories and nutrient dense.
This is a diet that is high in fruits, vegetables, and whole grains, and low in saturated fat.
Fresh, organic vegetable juicing is an easy way to incorporate more low calorie, nutrient dense foods into your diet.
Exercise regularly.
Maintain a healthy weight.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Remember that you want to sleep in cave like conditions- cool, quiet and dark.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Keep stress levels low by not responding to everything as an emergency. There are truly few emergencies.
Get regular medical screening tests.
Like any fighting force, the immune system army marches on its stomach. Immune system warriors need good, regular nourishment.
That piece of cake may taste good but if you eat the entire piece it is going to increase your blood sugar and lower your body's ability to prevent and fight disease for the next several hours after eating it.
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Sugar is an inflammatory agent that has been shown to decrease the immune system function.
An anti-inflammatory, lower calorie, more nutrient dense diet is an important part of an Age Management Medicine Program.
If you make only one change in your diet to improve your immune system- it should be to monitor your sugar intake and decrease it.
Imagine how much healthier you could be by just making this one simple change.
Best Wishes For Good Health,
Ana Casas M.D., Board Certified, Internal Medicine ;Board Certified Anti-Aging and Regenerative Medicine; Board Certified, Integrative Holistic Medicine
Atlanta Age Management Medicine
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