Many people believe they are improving their health by consuming certain foods,
but some so-called “healthy choices” can actually weaken the immune system if not consumed properly.
Surprisingly, some foods that people eat to boost immunity may do the opposite
and cause nutrient imbalances that weaken the body’s defense system.
Today, let’s explore the three most commonly misunderstood health foods
and how they can negatively impact your immune system if consumed incorrectly.
1. Drinking Too Much Water – The Risk of Hyponatremia (Low Sodium Levels)
✔ We often hear that drinking more water is good for health.
✔ However, excessive water consumption can actually be dangerous.
✔ Drinking too much water in a short period can cause hyponatremia, a condition where sodium levels in the blood drop to dangerously low levels.
💡 What is Hyponatremia?
Sodium (Na) and potassium (K) must remain balanced in the bloodstream
to help regulate nerve function and muscle contractions.
When you drink excessive amounts of water, your blood’s sodium concentration becomes too diluted,
which can cause muscle cramps, dizziness, confusion, and even heart failure in severe cases.
💡 Why Do Marathon Runners Sometimes Die After Drinking Water?
✔ Excessive water intake → Electrolyte imbalance → Irregular heartbeat and cardiac arrest
💡 How Much Water Should You Drink Per Day?
✔ Body weight (kg) × 30–40 ml is a safe daily water intake guideline.
✔ After exercise, replenish electrolytes (sodium and potassium) along with water.
✔ Avoid drinking large amounts of water at once—drink gradually throughout the day.
2. Eating Too Many Vegetables – The Hidden Risk of Sodium Deficiency
✔ Everyone knows vegetables are good for health.
✔ However, eating too many vegetables without balancing other nutrients
can lead to sodium deficiency, which negatively impacts the body.
💡 Why Does Eating Too Many Vegetables Cause Sodium Deficiency?
✔ Vegetables are rich in potassium (K), which competes with sodium in the body.
✔ The body requires a balance between potassium and sodium for proper function.
✔ When you eat too many vegetables and follow a low-sodium diet, you risk losing too much sodium, leading to serious health issues.
💡 Symptoms of Sodium Deficiency:
✔ Fatigue, dizziness, and difficulty concentrating
✔ Low blood pressure, drowsiness, and constant tiredness
✔ Increased risk of muscle cramps and irregular heartbeat
💡 How to Eat Vegetables the Right Way:
✔ Use a small amount of soy sauce or seasoning to maintain sodium balance.
✔ If eating soups or stews, check sodium intake to avoid excessive restriction.
✔ The WHO recommends consuming at least 5g of sodium per day (about 1 teaspoon of salt).
3. Low-Sodium Diets – A Hidden Cause of Weakened Immunity
✔ Many people believe that a low-sodium diet is essential for preventing high blood pressure.
✔ However, excessively reducing sodium intake can actually lower immunity and increase fatigue.
💡 Why Is Sodium Important for the Immune System?
✔ Adequate sodium intake helps maintain healthy blood circulation and overall body function.
✔ However, a long-term low-sodium diet can cause metabolic slowdown, increased fatigue, and weakened immunity.
✔ Particularly in countries like Korea, where traditional diets include salty foods, extreme sodium reduction can be harmful.
💡 Why Is a Low-Sodium Diet Risky?
✔ Excessively low blood pressure can cause dizziness and chronic fatigue.
✔ Digestive issues may arise due to poor gastric function.
✔ Impaired nerve signals can lead to muscle cramps and circulation problems.
💡 The Best Way to Maintain Healthy Sodium Levels:
✔ Instead of eating extremely low-sodium meals, balance your salt intake moderately.
✔ If unsure about sodium intake, blood tests can confirm appropriate levels.
✔ After sweating from exercise, replenish sodium levels with proper hydration.
Conclusion – A Balanced Diet Is Key to a Strong Immune System
✔ Drinking excessive water can cause hyponatremia, leading to dangerous health conditions.
✔ Overeating vegetables without balancing sodium intake can disrupt bodily functions.
✔ A strict low-sodium diet can lower immunity, cause fatigue, and weaken overall health.
💡 In the end, the key to a strong immune system is “moderation” and “balance,” not extreme habits.
📌 Drinking water, eating vegetables, and managing salt intake should all be done in proper amounts for optimal health!
