We tend to zoom in on our immune systems each fall, whether that means getting vaccinated, exploring supplements that may (or may not) support our body's ability to fight viruses, or simply crossing our fingers. However, doctors emphasize that year-round daily habits can prime your immune system for success during cold and flu season—and beyond."Our immune system isn’t something we can just turn on when we need it," explains Dr. Uma Darji, MD, a family physician in North Carolina. "It is constantly influenced by the choices we make every day. Understanding how lifestyle habits, such as sleep, diet, stress and sugar intake shape our immune health gives you a sense of control. It’s empowering to know that your everyday decisions can make your body more resilient to infections."She and other physicians want to emphasize the point about sugar intake: They say that one way to boost your immune system is to reduce your consumption of added sugar. It may leave a sour taste in your mouth at first. Yet, immune system function is a long game. Ultimately, we think you'll find their insights on what happens to your immune system when you cut back on sugar pretty sweet.?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?
One 2024 study suggested that added sugar intake could lead to fewer invariant natural killer T cells in women who are overweight or have obesity. Invariant natural killer T cells are one type of white blood cell that your body uses to protect you from viruses and even cancer.
So, yes, consuming too much sugar can decrease your white blood cell response, but the opposite is also true and important.
It can also lower your risk for Type 2 diabetes, which Dr. Jesus Lizarzaburu, MD, a family physician, shares can compromise the immune system and put you at a higher risk for colds, COVID-19 and other respiratory viruses.
"Often, it's the cutting back on saturated fats...that helps keep you healthy," explains Dr. Sharon Nachman, MD, the chief of pediatric infectious diseases at Stony Brook Children's Hospital.
Related: The One Supplement Doctors Say People Over 50 Should Avoid for Immune Health
How Much Sugar Can I Eat per Day?
Yet, he describes the American Heart Association's (AHA) upper limit on daily added sugar consumption as "more stringent." The AHA advises women to limit their intake to 100 calories or fewer (approximately 25 grams or six teaspoons) and men to consume no more than 150 calories (approximately 36 grams or nine teaspoons) of added sugar daily.
Related: The One Blood Test Doctors Are Begging You To Get Every Fall
Dr. Lizarzaburu says a little daydreaming can jumpstart your new reality of lower sugar intake (and a stronger immune system), explaining, "The best way to make a change is to appeal to an emotion. Try to visualize how this change will help you be around for your grandchildren, for example. It is much easier to try to make a change for someone other than ourselves."Put your intentions on paper—and make your vision visible. "Make signs that state why you are making a change, such as 'I am doing this to be able to see my grandchildren grow up,'" he recommends.
2. Learn about yourself
3. Start small
Overhauling your sugar habits in a day isn't the best recipe for success.
Related: This Is the #1 Best Habit for Blood Sugar Balance, According to an Endocrinologist
Other Tips To Support Your Immune System
Daily medication upkeep (as applicable)Vaccinations, including flu, COVID, RSV or pneumococcal vaccineHydration needs
Finally, even people with strong immune systems catch viruses. "Take care of yourself," Dr. Nachman says. "If you're ill, stay at home for the day and not risk getting others sick."
"Your immune system needs downtime to reset," Dr. Dasgupta says. "Poor sleep lowers your defenses, while consistent rest keeps infection-fighting cells ready."
Related: These Are the Most Common Symptoms of the Flu That Doctors Are Seeing Right Now
Sources:
Dr. Uma Darji, MD, a family physician in North CarolinaDr. Raj Dasgupta, MD, the chief medical advisor for SleepopolisExcessive intake of sugar: An accomplice of inflammation. Frontiers in Immunology. Free sugar intake is associated with reduced proportion of circulating invariant natural killer T cells among women experiencing overweight and obesity. Frontiers in Immunology.Dr. Sharon Nachman, MD, the chief of pediatric infectious diseases at Stony Brook Children's HospitalDr. Jesus Lizarzaburu, MD, a family physician Dietary Guidelines for Americans. USDA. Added sugars. American Heart Association.Hence then, the article about here s exactly what happens to your immune system when you cut back on sugar was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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