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Common signs of a poor immune system due to high sugar intake

Low-grade inflammation caused by the COVID-19 virus has increased the prevalence and spread of diabetes. Studies have also demonstrated that the virus can multiply within insulin-producing pancreatic beta-cells, causing problems with insulin secretion. Hence, it is best to avoid sugary foods and beverages like desserts, baked items, and soft drinks to prevent high blood sugar levels. In addition, recognizing signs of excessive sugar intake can help manage related health issues effectively.

Diabetes
Excessive sugar intake is directly linked to the onset of type-2 diabetes and hyperglycemia, a condition caused by excessive glucose concentrations in the body. Hyperglycemia inhibits the immune response, increasing the risk of developing bacterial and viral infections.
Cholesterol
Excessive amounts of sugar can lower good cholesterol and increase LDL cholesterol levels. The accumulation of cholesterol in the immune cells can trigger inflammation and weaken the immune system.
Tooth decay
Excessive sugar consumption has been commonly associated with tooth decay. However, recent research has demonstrated that tooth decay is not restricted to the oral region. The infection can eventually spread to other body parts, weakening the immune system considerably and increasing susceptibility to heart and lung diseases, stroke, etc. Specifically, in cases of tooth decay due to excessive sugar intake, the pressure on the immune system increases to fight against oral bacteria and manage oral health conditions like gum disease. Therefore, its ability to fight against other health issues decreases considerably, leading to compromised immunity.
Sleep issues
High blood sugar levels trigger excessive production of insulin. The resultant drop in blood sugar can cause the release of hormones such as cortisol and adrenaline, hampering sleep quality and duration. Studies have shown that having sugary foods or beverages before bedtime can affect one’s deep sleep quality, which is essential to ensuring a strong immune system.
Joint pain
High sugar intake contributes to the development of and aggravation of joint pain due to aging. Chronic joint pain can increase the body’s cortisol levels, and excessive cortisol can damage the cells that protect the immune system.
High blood pressure
Some studies have found an association between increased sugar intake and high blood pressure. Chronic high blood pressure considerably increases the pressure on one’s heart and blood vessels, eventually weakening the body’s organs and reducing the body’s ability to fight infections.
Accumulation of abdominal fat
Researchers have found that excessive sugar intake increases fat accumulation in the body, severely affecting the immune system and making it vulnerable to infections and allergies.
Cancer
Excessive sugar intake triggers oxidative stress, inflammation, and body fat accumulation, which can increase one’s risk of developing cancer. The bone marrow is responsible for producing blood cells to fight infections. Hence, when cancer spreads to the bone marrow, it severely impacts one’s immune system by impeding this process. In addition, cancer treatments such as chemotherapy and radiotherapy are likely to reduce one’s immunity further.
Mental health issues
Although sugar provides an instant energy boost, this sudden spike of energy is typically short-lived. The initial surge due to sugar consumption paves the way for irritability, fatigue, and mental distress caused by excessive dopamine production in the body. Elevated dopamine levels can trigger anxiety, stress, and aggressive behavior. Stress and anxiety can dramatically affect one’s immune system, reducing the body’s ability to fight infections.
Affected bowel movements
High blood sugar levels can cause damage to the body’s nerves and blood vessels, which can either accelerate or slow down intestinal activity, leading to diarrhea or constipation. Since the immune and digestive systems work in tandem to prevent toxins from entering the bloodstream and filtering nutrients, affected bowel movements can eventually hamper one’s immunity.
Reduced white blood cell reactivity
Excessive sugar intake results in less vitamin C entering the bloodstream. Since vitamin C plays a vital role in increasing white blood cell count in the body, less vitamin C in the bloodstream due to high blood sugar levels can reduce white blood cell reactivity. White blood cells are crucial in fighting against foreign bodies like bacteria and viruses; thus, low white blood cell reactivity severely affects the immune system.

Ways to control blood sugar levels
Here are a few ways to control blood sugar levels:

Avoid sugary foods and beverages
Added sugar is included in several processed foods, soft drinks, chocolates, and baked items. Thus, one should consciously attempt to replace added sugar with natural sugar sources like fruits and fresh fruit juices.
Eat nutrient-rich foods
A meal plan rich in essential nutrients such as healthy complex carbohydrates, healthy fats, proteins, vitamins, and minerals can reduce sugar cravings, diabetes, and cholesterol levels in the body. Thus, one should include nutrient-rich foods such as leafy greens, cruciferous vegetables, dairy products (if not lactose intolerant), nuts, fruits, and lean meats in one’s meal plan.
Exercise regularly
Studies have shown that regular exercise can help maintain HDL cholesterol levels in the body. Hence, one should incorporate different types of exercise, such as cardio, strength training, and pilates, into one’s workout routine and avoid being sedentary.
Stay hydrated
Drinking adequate water can help one reduce glucose levels in the body and manage insulin secretion. Therefore, women and men must drink about 2.7 and 3.7 liters of water daily, respectively, to maintain blood sugar levels.
Avoid skipping meals
Skipping meals can cause significant fluctuations in blood sugar levels. Therefore, it is vital to maintain a systematic mealtime routine and stick to it on all days to maintain blood sugar levels.

Besides following the tips mentioned above, one should check for diabetes and other related conditions regularly. Individuals with pre-diabetes should also avoid added sugar to prevent the condition from escalating. Some basic measures can help control blood sugar levels and facilitate a strong immune system. It is essential to consult one’s health provider to discuss the various ways to protect oneself and one’s loved ones from the ill effects of high sugar levels.

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