The connection between the pandemic and our dietary habits is undeniable. The stress of isolation coupled with a struggling economy has caused many of us to seek comfort with our old friends: Big Mac, Tom Collins, Ben and Jerry. But overindulging in this kind of food and drink might not just be affecting your waistline, but could potentially put you at greater risk of illness by hindering your immune system.
Hear the word “nutrition,” and often what comes to mind are fad diets, juice “cleanses” and supplements. Americans certainly seem concerned with their weight; 45 million of us spend US$33 billion annually on weight loss products. But one in five Americans consumes nearly no vegetables – less than one serving per day.
When the emphasis is on weight loss products, and not healthy day-to-day eating, the essential role that nutrition plays in keeping us well never gets communicated. Among the many things I teach students in my nutritional biochemistry course is the clear relationship between a balanced diet and a strong, well-regulated immune system.
Along with social distancing measures and effective vaccines, a healthy immune system is our best defense against coronavirus infection. To keep it that way, proper nutrition is an absolute must. Although not a replacement for medicine, good nutrition can work synergistically with medicine to improve vaccine effectiveness, reduce the prevalence of chronic disease and lower the burden on the health care system.
The impact of the Western diet
Scientists know that people with preexisting health conditions are at greater risk for severe COVID-19 infections. That includes those with diabetes, obesity, and kidney, lung or cardiovascular disease. Many of these conditions are linked to a dysfunctional immune system.
Patients with cardiovascular or metabolic disease have a delayed immune response, giving viral invaders a head start. When that happens, the body reacts with a more intense inflammatory response, and healthy tissues are damaged along with the virus. It’s not yet clear how much this damage factors into the increased mortality rate, but it is a factor.
What does this have to do with nutrition? The Western diet typically has a high proportion of red meat, saturated fat and what’s known as “bliss point foods” rich in sugar and salt. Adequate fruit and vegetable consumption is missing. Despite the abundance of calories that often accompanies the Western diet, many Americans don’t consume nearly enough of the essential nutrients our bodies need to function properly, including vitamins A, C and D, and the minerals iron and potassium. And that, at least in part, causes a dysfunctional immune system: too few vitamins and minerals, and too many empty calories.
A healthy immune system responds quickly to limit or prevent infection, but it also promptly “turns down the dial” to avoid damaging the cells of the body. Sugar disrupts this balance. A high proportion of refined sugar in the diet can cause chronic, low-grade inflammation in addition to diabetes and obesity. Essentially, that “dial” is never turned all the way off.
While inflammation is a natural part of the immune response, it can be harmful when it’s constantly active. Indeed, obesity is itself characterized by chronic, low-grade inflammation and a dysregulated immune response.
And research shows that vaccines may be less effective in obese people. The same applies to those who regularly drink too much alcohol.
How nutrients help
Nutrients, essential substances that help us grow properly and remain healthy, help maintain the immune system. In contrast to the delayed responses associated with malnutrition, vitamin A fights against multiple infectious diseases, including measles. Along with vitamin D, it regulates the immune system and helps to prevent its overactivation. Vitamin C, an antioxidant, protects us from the injury caused by free radicals.
Polyphenols, a wide-ranging group of molecules found in all plants, also have anti-inflammatory properties. There’s plenty of evidence to show a diet rich in plant polyphenols can lower the risk of chronic conditions, like hypertension, insulin insensitivity and cardiovascular disease.
Why don’t we Americans eat more of these plant-based foods and fewer of the bliss-based foods? It’s complicated. People are swayed by advertising and influenced by hectic schedules. One starting place would be to teach people how to eat better from an early age. Nutrition education should be emphasized, from kindergarten through high school to medical schools.
Millions of Americans live in food deserts, having limited access to healthy foods. In these circumstances, education must be paired with increased access. These long-term goals could bring profound returns with a relatively small investment.
Meantime, all of us can take small steps to incrementally improve our own dietary habits. I’m not suggesting we stop eating cake, french fries and soda completely. But we as a society have yet to realize the food that actually makes us feel good and healthy is not comfort food.
The COVID-19 pandemic won’t be the last we face, so it’s vital that we use every preventive tool we as a society have. Think of good nutrition as a seat belt for your health; it doesn’t guarantee you won’t get sick, but it helps to ensure the best outcomes.
The connection between the pandemic and our dietary habits is undeniable. The stress of isolation coupled with a struggling economy has caused many of us to seek comfort with our old friends: Big Mac, Tom Collins, Ben and Jerry. But overindulging in this kind of food and drink might not just be affecting your waistline, but could potentially put you at greater risk of illness by hindering your immune system.
Hear the word “nutrition,” and often what comes to mind are fad diets, juice “cleanses” and supplements. Americans certainly seem concerned with their weight; 45 million of us spend US$33 billion annually on weight loss products. But one in five Americans consumes nearly no vegetables – less than one serving per day.
When the emphasis is on weight loss products, and not healthy day-to-day eating, the essential role that nutrition plays in keeping us well never gets communicated. Among the many things I teach students in my nutritional biochemistry course is the clear relationship between a balanced diet and a strong, well-regulated immune system.
Along with social distancing measures and effective vaccines, a healthy immune system is our best defense against coronavirus infection. To keep it that way, proper nutrition is an absolute must. Although not a replacement for medicine, good nutrition can work synergistically with medicine to improve vaccine effectiveness, reduce the prevalence of chronic disease and lower the burden on the health care system.
The impact of the Western diet
Scientists know that people with preexisting health conditions are at greater risk for severe COVID-19 infections. That includes those with diabetes, obesity, and kidney, lung or cardiovascular disease. Many of these conditions are linked to a dysfunctional immune system.
Patients with cardiovascular or metabolic disease have a delayed immune response, giving viral invaders a head start. When that happens, the body reacts with a more intense inflammatory response, and healthy tissues are damaged along with the virus. It’s not yet clear how much this damage factors into the increased mortality rate, but it is a factor.
What does this have to do with nutrition? The Western diet typically has a high proportion of red meat, saturated fat and what’s known as “bliss point foods” rich in sugar and salt. Adequate fruit and vegetable consumption is missing. Despite the abundance of calories that often accompanies the Western diet, many Americans don’t consume nearly enough of the essential nutrients our bodies need to function properly, including vitamins A, C and D, and the minerals iron and potassium. And that, at least in part, causes a dysfunctional immune system: too few vitamins and minerals, and too many empty calories.
A healthy immune system responds quickly to limit or prevent infection, but it also promptly “turns down the dial” to avoid damaging the cells of the body. Sugar disrupts this balance. A high proportion of refined sugar in the diet can cause chronic, low-grade inflammation in addition to diabetes and obesity. Essentially, that “dial” is never turned all the way off.
While inflammation is a natural part of the immune response, it can be harmful when it’s constantly active. Indeed, obesity is itself characterized by chronic, low-grade inflammation and a dysregulated immune response.
And research shows that vaccines may be less effective in obese people. The same applies to those who regularly drink too much alcohol.
How nutrients help
Nutrients, essential substances that help us grow properly and remain healthy, help maintain the immune system. In contrast to the delayed responses associated with malnutrition, vitamin A fights against multiple infectious diseases, including measles. Along with vitamin D, it regulates the immune system and helps to prevent its overactivation. Vitamin C, an antioxidant, protects us from the injury caused by free radicals.
Polyphenols, a wide-ranging group of molecules found in all plants, also have anti-inflammatory properties. There’s plenty of evidence to show a diet rich in plant polyphenols can lower the risk of chronic conditions, like hypertension, insulin insensitivity and cardiovascular disease.
Why don’t we Americans eat more of these plant-based foods and fewer of the bliss-based foods? It’s complicated. People are swayed by advertising and influenced by hectic schedules. One starting place would be to teach people how to eat better from an early age. Nutrition education should be emphasized, from kindergarten through high school to medical schools.
Millions of Americans live in food deserts, having limited access to healthy foods. In these circumstances, education must be paired with increased access. These long-term goals could bring profound returns with a relatively small investment.
Meantime, all of us can take small steps to incrementally improve our own dietary habits. I’m not suggesting we stop eating cake, french fries and soda completely. But we as a society have yet to realize the food that actually makes us feel good and healthy is not comfort food.
The COVID-19 pandemic won’t be the last we face, so it’s vital that we use every preventive tool we as a society have. Think of good nutrition as a seat belt for your health; it doesn’t guarantee you won’t get sick, but it helps to ensure the best outcomes.
“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own…. Therefore honor God with your body.” 1 Cor. 6:19-20
It is well known that blacks live sicker and die younger than any other racial group. Look no farther than the church with the pastor battling hypertension and diabetes or the congregation with several obese members sitting in the pews. It would seem that the black church in America would be the leading ally supporting the nation’s first black president in the debate over access to affordable healthcare. It would seem that the black church would lead the way toward healthier eating and living.
Could it be that black church culture is leading us astray?
I thought about this during a recent conference in Baltimore on black global health. The International Conference on Health in the African Diaspora, hosted by the Johns Hopkins Center for Health Disparities Solutions, brought together healthcare professionals and researchers, from across the Western Hemisphere to discuss common health problems among the descendants of African slaves. Black Arts Movement icon Sonia Sanchez set the tone as the keynote speaker July 4, inspiring the crowd with a special poem for the occasion. The award-winning author participated throughout the weeklong conference.
Listening to a sister from Brazil and a brother from Peru discuss high rates of obesity, diabetes, infant deaths and the spread of HIV/AIDS among blacks in their countries sounded like the health crisis of black New York, Chicago, or the Mississippi Delta. Modern racism and the legacy of slavery haunt all of us. Participants also shared solutions and pledged to work together. In fact, according to Dr. Thomas LaVeist, a book and curriculum addressing these health themes are being created for the public and for high school and college educators. Thomas, who happens to be my brother, directs the Hopkins center and is the mastermind behind the conference, which is scheduled to take place every two years.
Solutions are basically what government and institutions can do to end racism and ensure all people have access to quality affordable healthcare and what blacks can do themselves to care for their “temples of the Holy Spirit.”
The black church should be more outspoken in support of increased access to quality affordable care. Our cousins from Canada and Central and South America, who for the most part receive varying degrees well-executed and poorly-executed universal healthcare, are puzzled as to why we richer Americans are debating what the rest of the industrialized world has long settled — that healthcare access is a God-given human right, not a privilege to be determined by profit-seeking private insurance companies.
After the conference, Thomas told me that the Catholic Church (obviously many Catholics are also black) has been the most vocal Christians on healthcare, mainly around the debate on whether Catholic organizations should be mandated to support abortions for employees (some evangelical Protestant organizations have recently joined that fight, too). Thomas suggested the traditional black church denominations could find their unified voice by calling for all Americans to be insured (Obama’s Affordable Care Act would still leave 20 million people uninsured). However, regardless of what the government does, black churches should lead by example with healthier eating and living, he said.
BAD FOR THE SOUL? Black churches are routinely feeding their people unhealthy soul food staples such as fried chicken and macaroni and cheese. Is that biblical?
“Black church culture is out of alignment with some biblical teachings, particularly when it comes to how we eat,” my brother said. “Church culture has got us drinking Kool-Aid, eating white bread, fried chicken, large servings of macaroni and cheese and collard greens drenched with salty hog maws (foods that are high in sugar, salt, calories, and carbohydrates that trigger health problems). We’re eating this in the church basement at dinner and at church conventions! Meanwhile, the Bible teaches against gluttony.”
Don’t judge or condemn those who are obese, but encourage and show everyone how to eat healthy, Thomas added. He cited Pastor Michael Minor of Oak Hill Baptist Church in the Mississippi Delta as pushing the healthy eating message that all black churches should adopt. The Delta is one of America’s poorest areas and leads the nation in obesity, diabetes, and heart disease rates. In 2011, Pastor Minor, known as “the Southern pastor who banned fried chicken in his church,” banished all unhealthy foods and insisted soul food meals be prepared in healthier ways; many of his members are losing weight and improving their overall health. Other churches across the country such as, First Baptist Church of Glenarden in Upper Marlboro, Maryland, are on similar missions.
Ask yourself, when it comes to health, what is the black church best known for?
What might the state of black health in America (and the African diaspora) be if your answer was healthy eating and living?
