The Worst Drink for Your Immunity

Every food and drink we consume can impact our immune system. Even though we cannot prevent getting sick completely, we can help our immune system by eating a healthy diet, getting enough rest, exercising regularly, and managing stress.

Roxana Elsani, MS, is a Registered Dietitian Nutritionist and Spokesperson for the Academy of Nutrition and Dietetics.

These nutrients are crucial in maintaining and supporting our immune system’s health and strength. These nutrients are found in a healthy diet that includes fruits, vegetables, whole grains and lean proteins. Our immune system is at risk if we don’t consume enough nutrients from food and drinks daily.

We can damage our immune system by consuming certain foods and beverages that could seriously affect our body’s ability to respond to infection.

Why alcoholic beverages are bad for your immunity

A weakened immune system can be caused by multiple factors, including excessive alcohol consumption.

Alcohol can cause dehydration.

Ehsani says that alcohol can dehydrate you because of its diuretic properties. This is not good for your immune system.

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Alcohol can disrupt gut health.

Ehsani says that alcohol is first absorbed into the gut. It also damages our gut microbiome (healthy bacteria in our stomach) and prevents our immune cells from functioning properly. This can lead to a weak immune system that is more susceptible to illness and disease if the immune cells and microbiome are damaged.

Sugary and alcoholic beverages can cause immune cell damage.

When making mixed drinks or cocktails, many alcoholic beverages are not only filled with alcohol but also contain sugar.

Drinking high-sugar drinks can further negatively impact our immune system. Ehsani says that foods and drinks which raise blood sugar (blood glucose) can disrupt production and possibly inhibit their proper functioning, leading to low immunity.

Consuming excessive amounts of alcohol can strain your immune system.

Your immune system is also affected if you consume more alcohol than recommended by Dietary Guidelines for Americans. For women, the daily alcohol recommendations are 1 drink per day and 2 for men.

Ehsani adds that binging or drinking heavily during the week can impact our body’s ability to fight infection and make it take longer for our bodies to recover.

What should you drink instead?

What should you instead drink? Ehsani recommends a hot toddy without the liquor. Ehsani says that a hot toddy without the liquor can be an immune-supporting beverage. Here’s why:

• Hot Water: Hot water is the base of any hot toddy. This is because hot water is essential for our overall health. It helps eliminate waste products from your body.
• Lemon juice is a great source of vitamin C. This powerful antioxidant supports a strong and healthy immune system.
• Spices – Although it may seem strange, fresh and dried spices contain high levels of antioxidant properties. This is beneficial for our bodies and our immune system.