In modern times, adopting an unbalanced diet and a western style eating habits is quite common. Among other things, such a lifestyle can cause a mild chronic inflammation in the body, which significantly affects the risk of developing chronic, autoimmune diseases, but also infections of the respiratory system, such as seasonal influenza.
Mild chronic inflammation is associated with the production of inflammatory molecules (cytokines). This unbalanced diet includes: excess consumption of calories resulting in weight gain, increased consumption of animal origin food and saturated fat, increased consumption of salt and alcohol, while being poor in fruit, vegetables, legumes, fish-seafood and whole grain products.
In addition, sedentary everyday life, stress, insufficient or poor quality sleep and smoking are part of this lifestyle.
At the same time, when the diet is insufficient in quality or there is already an inflammation in the body, the response of the immune system is also reduced, with the result that this can lead to more intense symptoms.
Inadequate and unbalanced nutrition often leads to micronutrient deficiencies. The main micronutrient deficiencies that affect the role of the immune system are deficiencies in vitamins A, D, C, E, B6, B12, folic acid and the minerals iron, selenium, zinc and copper.
Regarding the general population, children and people over the age of 65 are at greater risk of micronutrient deficiencies, that’s why special attention should be paid to these groups. Adopting a healthy and balanced diet, such as the Mediterranean, rich in fruit, vegetables, legumes, whole grain carbohydrates, vegetable proteins and proteins low in saturated fat, nuts and olive oil, can help to prevent and treat seasonal infections, apart from other positive effects.
It is important to ensure adequate coverage of nutrient needs by eating a variety of the above foods. Furthermore, it must be investigated whether there are deficiencies and inadequacies in vitamins and they must be properly faced by intervention in the diet or in cases where it may be necessary and at the urging of a health scientist, by adding a nutritional supplement. At the same time, it is very important to get enough rest, manage stress and avoid stressors such as smoking and alcohol. Such an intervention may prevent the existence of the mild chronic inflammation mentioned earlier. In this way, the function of the immune system can be strengthened to prevent an infection or be accompanied by milder symptoms and faster healing.
Therefore, the adoption of a balanced diet that covers the nutritional needs of individuals and an overall healthy lifestyle can be a means of preventing respiratory system infections as well as improving the overall health of people.