As winter wraps its chilly arms around us, many of us instinctively reach for our woolly scarves, vitamin C tablets, and that ever-comforting glass of mulled wine by the fire. It’s the season of boosting immunity, dodging cold viruses, and doing our best not to catch whatever bug the kids brought home from school.
But here’s the twist: while we’re busy swigging elderberry syrup and guzzling orange juice, one very popular drink might be quietly sabotaging our efforts. And no, it’s not your flatmate’s dodgy green smoothie. It’s alcohol.
A sneaky saboteur to your body’s defences
You might enjoy the occasional drink to unwind after a long day, and who could blame you? But if you’re genuinely looking to strengthen your immune system, you might want to keep an eye on how much you pour.
For starters, alcohol is a proper thief when it comes to hydration. Even a couple of glasses can send your body into a state of dehydration thanks to its diuretic effect—basically, it makes you lose more fluid than you take in. According to dietitian Roxana Ehsani, this lack of hydration doesn’t do your immune system any favours. It disrupts hormone levels, notably vasopressin, which controls kidney function. The result? You wee more, lose vital water, and your immune system is left sputtering instead of sprinting.
Gut feelings and sugary traps
Ever had a big night and felt like your stomach was staging a protest the next day? That’s because alcohol hits your gut first, and not in a gentle way. It messes with your gut microbiome, the community of good bacteria that plays a key role in immune health. When these helpful microbes are damaged, your gut can’t support immune cells the way it should, leaving you more vulnerable to bugs and viruses.
And let’s not forget the sugar. Many alcoholic drinks—especially cocktails—are loaded with it. That tropical number with the mini umbrella? Probably packed with syrups and fruit juices that spike your blood sugar, interfering with immune cell production. So, while you’re enjoying that sweet sip, your immune system might be running on fumes.
When ‘just one more’ becomes too much
It’s not just about the odd glass of wine at dinner. Regular or excessive alcohol consumption adds up. Drink too much and all these effects—dehydration, gut disruption, sugar overload—start stacking like a house of cards. According to public health guidelines, adults should stick to no more than two drinks per day, and not every day. Go beyond that and you’re not just risking sniffles—you’re potentially inviting in more serious conditions like cardiovascular disease and certain cancers.
So if your aim is to stay fit, healthy, and relatively bug-free this winter, you might want to swap that second glass of red for a soothing herbal tea—or better yet, a hot cocoa if you’re feeling indulgent. Your immune system will thank you later.
A toast to moderation
Now, this doesn’t mean you have to give up alcohol entirely. Life’s too short not to enjoy a well-earned tipple now and then. But it’s worth remembering that even small daily habits have a long-term impact on our health. A bit less booze, a bit more water (or even milk, surprisingly good for hydration), and you’re setting yourself up for fewer sick days and more winter walks in the park.
In the end, balance is everything. And sometimes, looking after yourself starts with what’s in your glass.
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