Prohibited foods in winter: what can not be eaten so as not to depress the immune system

In winter, the immune system faces increased stress: vitamin deficiency, dry air, seasonal infections and dietary changes weaken the body's natural defenses. Which foods are especially dangerous during the cold season and why they should be avoided — in the Izvestia article.

How nutrition affects the immune system in the cold season

During the cold season, the body experiences additional stress: physical activity decreases, the amount of sunlight decreases, and the risk of vitamin and mineral deficiencies increases. Seasonal infections are superimposed on this, and a proper diet becomes a key factor in supporting immunity.

In winter, many Russians have a deficiency of vitamins A, C, D, E, as well as zinc and selenium, nutrients that determine the effectiveness of the immune response.

Immune cells need a constant supply of protein, antioxidants, and trace elements. Reducing the consumption of fresh vegetables and fruits causes vitamin C deficiency, and lack of sunlight provokes vitamin D deficiency, which reduces the activity of immune cells.

The microbiota also plays a key role: up to 70% of immune functions are related to its condition. In winter, this system is more vulnerable due to changes in diet and a decrease in the amount of dietary fiber.

As noted by the allergist-immunologist of the Polyclinic network.<url>" Alina Romanova, nutrition affects the body much more deeply than it seems.

"Nutrition is not just calories, it is a powerful lever of influence on the immune system, capable of either preventing or, conversely, triggering the development of diseases," the expert emphasized.

According to her, the constant consumption of foods that overload the intestinal microbiome weakens natural defense mechanisms and makes the body more susceptible to infections.

What foods weaken the immune system in winter

During the winter season, it is especially harmful to abuse salty, smoked foods, semi-finished products containing preservatives, as well as sweets and dishes with an excess of trans fats. These food categories negatively affect the functioning of the immune system, increase the level of chronic inflammation and worsen the state of the microbiota.

As Alina Romanova explained, such products have a complex effect on the body. Excessive amounts of salt, preservatives, and smoked meats not only overload the microbiome, but also disrupt the balance of microbes that provide immune protection. "Regular consumption of foods high in salt, trans fats, and sugars leads to disruptions in the functioning of the gut microbiome, skin, lungs, and nasal cavity," the expert said.

According to her, this increases the risk of allergies, eczema, asthma, allergic rhinitis and frequent viral diseases. Separately, the specialist emphasized the effects of alcohol and caffeine. Even small doses of alcohol worsen the quality of sleep, which directly reduces the immune response.

Caffeine, absorbed before ten o'clock, can shift the sleep cycle and worsen the recovery of the body if consumed in the afternoon. The expert recommended limiting such drinks only to the morning time.

What foods are contraindicated in chronic diseases?

For people with chronic diseases, winter is a period of increased risks, and some foods especially strongly provoke exacerbations. Fatty and salty dishes are contraindicated in patients with cardiovascular diseases: they increase blood pressure, increase the load on blood vessels and disrupt metabolism. A seasonal increase in such foods in the diet often leads to pressure spikes and episodes of deterioration in cardiac patients.

People with gastrointestinal diseases most often have problems after eating fried, spicy and too fatty foods. They increase inflammation of the mucous membrane and require an increased enzymatic load, which makes them especially dangerous in winter. Alcohol in such cases worsens the course of chronic diseases, from gastritis to pancreatitis.

In winter, special attention should be paid to the diet of people with skin diseases. According to Alina Romanova, temperature fluctuations, wind and dry indoor air are already putting additional strain on the skin. Alcohol acts as a trigger in these conditions.

"The best solution would be to eliminate frequent alcohol consumption in winter, as it is closely associated with an increase in exacerbations of skin diseases such as eczema, rosacea, acne, and psoriasis," the expert explained.

For diabetic patients, foods with a high glycemic index are dangerous, which cause sudden spikes in glucose. This increases the load on blood vessels and weakens the body's immune reactivity. Nutritionists recommend limiting sweets, pastries and fast food, as well as avoiding drinks with sugar.

For patients with chronic kidney diseases, foods with excess salt, protein and phosphates are harmful — sausages, cheeses, canned food and semi-finished products. In conditions of a reduced drinking regime in winter, such products create additional stress on the kidneys and can cause exacerbations.