From the Guidelines
Cold drinks themselves do not directly reduce immunity, but excessive consumption of sugary cold beverages can potentially impact immune function indirectly by contributing to inflammation, weight gain, and metabolic issues. However, a healthy and balanced diet can help support immune function by providing essential nutrients and reducing inflammation, as stated in the study published in Gut Microbes 1. The relationship between diet and immune function is complex, and genetic, immunological, and environmental factors can also affect immune health.
To maintain a strong immune system, it's essential to focus on staying hydrated with water, consuming a balanced diet rich in fruits and vegetables, getting adequate sleep, exercising regularly, and managing stress. Some research suggests that consuming large amounts of sugar can temporarily suppress white blood cell activity, potentially reducing the body's ability to fight infections. According to a study published in the British Journal of Sports Medicine 1, adequate levels of essential nutrients, such as protein, iron, zinc, magnesium, manganese, selenium, copper, vitamins A, C, D, E, B, B12, and folic acid, are important to support immune health.
Key factors that contribute to immune health include:
- A balanced diet with high fiber content, unsaturated fatty acids, and polyphenols, and lower in saturated fats, sodium content, and processed carbohydrates
- Adequate protein intake, with at least 1.2 g/kg BM/day required for optimal immune function
- Vitamin D status, with supplementation recommended for individuals who are deficient or insufficient
- Zinc supplements, which can reduce the duration of symptoms when taken at the onset of a cold
- High intakes of fresh fruit and vegetables, with at least five portions per day recommended
- Limited alcohol intake, with no more than 2 units per day recommended
- Probiotic ingestion, which can reduce the incidence of respiratory illness in athletes. For optimal immune health, it's best to limit sugary cold drinks and focus on a balanced diet and lifestyle.
From the Research
Effects of Cold Drinks on Immunity
- There is no direct evidence in the provided studies that cold drinks reduce immunity 2, 3, 4, 5, 6.
- However, some studies suggest that excessive consumption of alcohol, which is often found in some cold drinks, can negatively affect the immune system 3, 4, 6.
- Vitamin D deficiency has been linked to increased susceptibility to infections and reduced immune function, but there is no mention of cold drinks in this context 2, 5.
- Moderate consumption of beer, a type of cold drink, has been shown to have some health benefits, including reduced risk of cardiovascular disease, but excessive consumption can have negative effects 4.
- Overall, the relationship between cold drinks and immunity is not well-established in the provided studies, and more research is needed to fully understand this topic.