‘You are what you eat.’ Sometimes food can be a cause of illnesses if it’s too sugary or refined. Studies have shown spikes in sugar intake hold down your immune system. When your immune system is compromised, you are more likely to get sick.
Doctors say that if you consume foods and beverages high in sugar or refined carbohydrates, which the body processes as sugar, you may be lessening your body’s ability to deflect disease.
The immune system is supported by the intricate balance that comes with a healthy lifestyle. Therefore, a healthy diet, adequate sleep, and exercise, contribute to maintaining the body’s system of defence against illnesses.
Foods to avoid
Emmy Ntamanga, a Kigali-based nutrition consultant, is of the view that if it is possible, reduce or do away with white bread, cookies, cakes, because they are made with white flour, which is high in calories and low in nutrients. Therefore, there is no doubt that it can bestow weight gain and risks associated with obesity or insulin resistance.
He says, drinks such as soda, juices and sweetened teas or energy drinks have been associated with having a negative impact on cardio metabolic health, diabetes risk, body weight, and obesity.
Ntamanga states that chips are high in fat and calories, which can raise the risk of weight gain and obesity. Studies show that one ounce of plain potato chips, or about 15 to 20 chips, contains about 10 grams of fat and 154 calories.
A 2015 study in Health Affairs found that potatoes fried in oil (including chips) were among the foods most strongly linked to weight gain. Being overweight or obese raises the risk of diabetes, heart disease and some forms of cancer. The sodium content in chips may negatively impact your cardiovascular health. A high intake of sodium can cause an increase in blood pressure, which can lead to stroke, heart failure, coronary heart disease and kidney disease.
Fast foods (burgers, fries, and milkshakes) are not considered healthy, as scientists say that they are highly processed and contain large amounts of carbohydrates, added sugar, unhealthy fats, and sodium. These foods are high in calories, when fast food frequently replaces nutritious whole foods in your diet, it can lead to many health dangers like skin issues such as acne, and bloating, constipation and increased inflammation.
According to the Centre for Disease Control and Prevention—CDC, consuming alcoholic beverages more often has long-term health risks over time, excessive alcohol use can lead to the development of chronic diseases and other serious problems including, high blood pressure, heart disease, stroke, liver disease, and digestive problems, cancer of the breast, mouth, throat, esophagus, liver, and colon. Among other issues like weakening of the immune system, increasing the chances of getting sick, learning and memory problems, including dementia and poor school performance and mental health problems, such as depression and anxiety.
"Since coffee contains a lot of caffeine and caffeine is diuretic, it can make you feel dehydrated and nauseated, cause insomnia, nervousness and restlessness, stomach upset, and vomiting, increased heart and breathing rate, and other side effects,” Ntamanga says.
A diet high in refined carbohydrates may lead to an increased risk for new-onset depression in postmenopausal women, according to a study published in The American Journal of Clinical Nutrition.
Ntamanga says that refined carbs cause you to overeat, thus gaining weight, and overtime, lead to insulin resistance and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, and mood disorders.
Eating too much salt is considered harmful to the immune system. According to the World Health Organization (WHO), people should not consume more than 0.17 ounces of salt per day, which is roughly about one teaspoon of salt. More recently, researchers believe that high salt diets may also play a role in the development of autoimmune diseases, chronic inflammation, as well as cancer.