If you’ve had chickenpox, you’re at risk for developing a painful rash called shingles. The two
infections are caused by the same virus, called varicella zoster or, sometimes, herpes zoster. After
you’ve had chickenpox, the virus stays in your nervous system and can reappear many years later as
shingles. It can take weeks or longer to recover, and some people develop chronic pain afterwards.
If you want to reduce your risk of getting shingles and help you recover if you do develop it, you
need to keep your immune system strong so it can fight off the virus.

1
Foods High in
Arginine
brussels-sprouts
Arginine is an amino acid that helps the shingles virus replicate.
Chocolate, nuts and seeds, canned tuna, and gelatin all contain high levels of arginine. Other
arginine-heavy foods to stay away from are tomatoes, wheat germ, Brussels sprouts, and some fruits
including grapes, blackberries and blueberries. If you’re already suffering from shingles, some
people suggest lowering your arginine intake can speed recovery, though there’s insufficient
scientific evidence to support that at this time.

2
Foods With Lots of Sugar
soda in glass with
ice cubes on table
Sugar is bad for the immune system. Sugar hinders a main component of our
complex immune response, slowing down the white blood cells that attack pathogens in the body.
Besides the obvious culprits like sugary sodas, candy and pastries, sugar can hide in many foods
that are highly processed. If you want to boost your immune system to help you fight shingles, lower
your sugar intake by reading food labels closely.

3
Refined
Carbohydrates
spaghetti-with-seafood
Refined carbs rate high on the glycemic index. That means
your body digests them quickly, expending energy that can drain your immune response. White bread,
white rice and processed flour are some of the worst offenders when it comes to refined
carbohydrates. Pasta, sugary cereals, and white potatoes are also on the list. As a general rule,
stay away from refined carbs by minimizing the amount of processed food you eat. It will help your
immune system fend off a shingles attack.

4
Saturated Fats
filet mignon on fancy dinner plate
with green herbal sauce and butter
Avoid saturated fats, which are typically fats that are solid at
room temperature, by limiting the amount of fatty meat, butter and cheese you eat. Coconut and palm
oils also have a high saturated fat content. Choosing low-fat foods or those with unsaturated fat
instead can boost your immune response, and that could help your body keep the chickenpox virus from
reactivating and causing shingles.

5
Alcohol
Man drinking pint of beer
Alcohol slows your
immune system, making it more likely you could develop shingles and making it harder to recover from
a shingles attack. Alcohol disrupts the microbiome—the “good” gut bacteria that help us fight
infection. It also damages certain structures in the GI tract, including the epithelial cells that
line the gut, T cells, and neutrophils, which can weaken the barrier between our gut and the rest of
our body. Some researchers report that a weakened gut barrier allows microbes, including viruses, to
spread into the circulatory system.

6
Eat Foods High in Vitamin A, C, E and
Zinc
sweet-potatoes
Vitamins and minerals that boost your immune system may also help you ward off
a shingles attack and may help you recover more quickly from one. These include vitamin A, which is
good for gut health and is found in carrots, eggs and sweet potatoes. Vitamin C can help you form
antibodies to fight infection, and is found in citrus fruit and broccoli. Sunflower seeds contain
high levels of both vitamin E and zinc. There is some evidence that vitamin B6, folate, iron and
selenium can also help your body ward off the varicella virus.

7
The Bottom
Line
Senior-man-getting-an-injection-from-a-nurse
One in three adults over fifty will have
shingles in their lifetime. Ask your doctor about vaccinations against shingles and eat a healthy
diet with plenty of lean protein and vegetables. Stay away from processed foods and refined carbs. A
strong immune system is your best bet when it comes to heading off shingles, and may help you
recover more quickly if you do develop it.