Obesity and restrictive diets impair immunity
It's no longer news to scientists that individuals with obesity are at greater risk of medical complications such as diabetes, cardiovascular disease, joint disease and cancer. Recent studies have also shown that the obese patient also have a greater tendency to skin infections such as abscesses and respiratory infections, compared to populations with adequate weight.
From a biochemical and metabolic point of view, obesity raises the internal production of substances called "proinflammatory cytokines" that when persistently high influence negatively on immunity. Added to this fact, sedentary lifestyle, poor sun exposure and unbalanced diet contribute even more to the immunity of the patient with excessive weight.
At the other end, we find patients starting diets for weight loss and midway they also face a drop in immunity and a decrease in physical endurance.
But how to avoid such a situation? It is necessary to first understand that one should not lose weight "in the jet", since weight loss is not a gymkhana, the one who wins is the one who is faster. Very restrictive diets with an extremely low caloric value (below 1,000 calories) can not supply the body with the minimum amounts of proteins, fibers, minerals and vitamins, all of these nutrients are fundamental for the immune efficiency.
At first a diet hypocaloric that is intended for weight loss should be calculated individually for the patient, taking into consideration the following points: current patient weight, target weight to be achieved, estimated time to reach the goal, level of physical activity, height, age,
After this individualized evaluation it is decided the caloric value of the diet with the goal of reducing the average of 1 kilogram per week, since this amount of weight usually does not lead to the risk of malnutrition. The protein total of the diet is also of fundamental importance, since the antibodies produced to defend us from invaders depend directly on adequate amounts of protein from the diet.
What is recommended is that we should ingest between 0.8 and 1.2 grams of protein per pound of current weight. Diets with protein value below this can generate immune inefficiency. It is worth noting that proteins can be of animal origin such as meats, poultry, fish, eggs, milk and dairy products, and those of vegetable origin are present in beans, peas, chickpeas, soybeans, lentils, amaranth, quinoa and others. It is necessary to keep some of these foods in the hypocaloric diet.
Another issue to be discussed is the importance of the fibers to our immune system. It is known that our intestinal flora, formed by certain beneficial bacteria (lactobacilli), directly influences the efficiency of the antibodies we produce, and the fibers are important foods for their development and maintenance.
Diets with excessive restriction of carbohydrates for a long time, The food group that carries the so important fibers can lead to a decrease in the beneficial intestinal flora and thus compromise immunity.
Diets with less than 40% of carbohydrates in relation to total caloric intake can not supply the minimum amounts of fibers recommended to the diet. day, which is around 25 grams per day. In addition, some important vitamins for the immune system such as vitamin C and some of group B are in low amounts in low calorie diets (less than 1,000 calories) and with less than 40% carbohydrates, as they are found in larger amounts amount in this food group.
Maintaining some food sources of fiber is recommended in any low calorie diet: whole grains (brown bread, brown rice, oats, amaranth, quinoa, etc.), fruit peel, leafy vegetables (lettuce, watercress, arugula, spinach, spinach , etc.), legumes (beans, peas, chickpeas, soybeans, lentils), vegetables. It is obvious that the amount of these foods should be rationally calculated for each individual who wishes to lose weight. Maintaining good sources of vitamin C is also prudent in a low calorie diet, with good sources being citrus fruits such as orange, lemon, acerola, kiwi, etc.
As a conclusion of this article it is important to understand that unbalanced diets that exclude food groups that are sources of important vitamins and minerals, low in protein and fiber and very low calorie are at first the main causes of immunity decline when rapid weight loss and at any price is the main objective, not considering that slimming is not if malnutrition Fad diets and radicals (such as eating only 5 apples a day, believe it or not), which will always exist unfortunately, should not serve as a reference to the judicious view of science and only serve to sell illusions and cover the sun with
When deciding to start a diet for weight loss, look for specialized professionals who help you, in a judicious and appropriate way, to reach your goals, respecting your clinical and nutritional individualities .
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Food is a practice conditioned by the environment, that is, linked to the culture and the environment in which we live. In today's society, there are innumerable stimuli so that delicious foods are consumed, regardless of the day, and this stimulation can occur in the home, with great contribution of people close to us, from our daily life.