20/04/2025
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How Sugar Wreaks Havoc on Immunity... At Any Age
I've been warning about sugar’s dangers for decades, even writing the groundbreaking book "Get the Sugar Out" to help people break free from its dangerous grip. Eliminating sugar has been a personal mission of mine for years, and today’s research only reinforces why!
Research shows that sugar suppresses white blood cell activity for up to five hours, reducing your body’s ability to fight off infections. It also disrupts antibody production, leaving you defenseless against harmful invaders.
Sugar competes with vitamin C for absorption, stealing a vital nutrient your immune cells need to function. It also depletes zinc, a key mineral for immune support, and interferes with essential fatty acids like omega-3s, which protect cell membranes and regulate inflammation. The result? A weakened immune system that struggles to fight off threats.
To make matters worse, sugar fuels chronic inflammation. A 2022 study found that excess sugar disrupts gut health and weakens immune cells. Another study revealed that high blood sugar alters immune proteins, making it harder to fight infections.
And the impact starts early, long before adulthood. A 2024 study found that reducing sugar during pregnancy and early childhood significantly lowers the risk of chronic disease later in life. Kids today, however, are consuming more sugar than ever. The CDC reports that over half of children ages 1–5 have at least one sugary drink a week. And according to a BMJ study, sugar-sweetened beverage consumption among kids and teens worldwide has jumped 23% since 1990, mirroring the rise in childhood obesity.
Even foods marketed as "healthy" often contain hidden sugars, making it difficult for parents to follow recommended guidelines. And while kids may not show immediate effects, the damage happens beneath the surface. Excess sugar disrupts insulin regulation, increasing the risk of obesity, high cholesterol, and metabolic disease. It also impacts mood, focus, and behavior, with research linking sugar to irritability, mood swings, and difficulty concentrating.
The good news? You don’t have to overhaul your diet overnight. Small changes add up! Try these easy swaps for you and your family to lower sugar intake and keep your immune system strong:
✅ Ditch the juice – Eat fresh fruit instead. Even 100% juice is high in sugar and lacks fiber.
✅ Swap soda for sparkling water – Add lemon or berries for natural flavor.
✅ Upgrade your breakfast – Skip sugary cereals and try eggs, yogurt with berries, or a protein smoothie.
✅ Choose whole foods – The fewer ingredients on the label, the better.
✅ Watch for hidden sugars – Look for sneaky names like dextrose, maltose, and high-fructose corn syrup.
And don’t be fooled by sugar-free labels loaded with sugar alcohols. While they may seem like a better option, they can wreak havoc on digestion and blood sugar, and I am NOT a fan!
Cutting back on sugar isn’t about deprivation, it’s about empowerment. Your body deserves better fuel to thrive. It’s high time to lick the sugar habit!!
