The immune system functions as the body’s gatekeeper, warding off harmful external agents like bacteria and germs and protecting against related health conditions. Hence, a strong immune system is essential to ensuring physical well-being. The immune system’s strength is determined by several factors, including the prevalence of lifestyle diseases and one’s food intake. Several studies have associated excessive sugar intake with a weakened immune system. Here are some ways in which sugar can affect immunity:

How sugar affects the immune system
This is how excess sugar intake affects the immune system:

• 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 and consult a doctor to prevent the condition from escalating. Some basic measures can help control blood sugar levels and facilitate a strong immune system.