Staying Healthy through the Holidays: The Connection Between Sugar Loads, Inflammation, and Immunity
The winter season is upon us, and one of the top questions I get from patients is, “How do I boost my immunity through flu season?”
I want to begin answering that question with a quick primer on how inflammation impacts immunity, and why that matters before you indulge in those decadent desserts at the next holiday shindig.
The Inflammation and Immunity Connection
The core idea behind boosting immunity is reducing inflammation.
When you take in a big sugar load (candy, hot chocolate, soda, etc.), inflammation caused by the sugar suppresses your body’s ability to defend itself against germs. Your immune system immediately dips, and stays down for four to five hours.
During the holidays, not only do we cluster indoors with lots of people for family gatherings and parties, but we eat a bunch of sugary, rich, fun foods at the same time, killing our immunity for about four hours while we spread all the germs, and then we go home with them. We basically check our immunity weapons at the door.
But not eating sugar over the holidays is no fun! Simply being aware of the timing of our sugar intake can keep us healthier. Before you get on an airplane or head to that holiday event, be mindful of what you’re eating, and even take a treat to-go and enjoy it at home.
Germ Theory vs. Terrain Theory
There has always been a focus on Germ Theory, the idea that if you’re sick, you can spread it to me. We pay attention to germs.
There is another theory that was developed at the same time called Terrain Theory, which is how you keep yourself healthy and safe so your “terrain,” your body and its immune system, has the capability to defend itself in a good way.
So how do we keep our “terrain” safe through the winter months?
My Recommendations for Boosting Immunity
Here are a few of my suggestions as both a physician and a parent:
Maintain the Baseline Defense
First and foremost, maintain your baseline of defense: Get enough sleep, eat real food, and drink plenty of water. When I say “real food,” I mean you can look at the label and your grandmother would recognize the ingredients.
Also, make sure anti-inflammatory foods are in your diet. Incorporate berries, fatty fish like salmon (get those omega-3s), broccoli, avocados, nuts, and seeds.
Did you know 74% of packaged or processed foods have sugar in them? It is typically disguised as a different name. Local nutritionist Clara Norfleet sheds light on this topic of hidden sugars on her blog, if you want to learn more.
Keep a Regime of a Few Supplements
I recommend a daily dose of Vitamin C, Vitamin D, and tumeric.
Also, I’m a big fan of tinctures. My family has been making tinctures at home for years. During the flu season, we mix a tablespoon or two of the tincture with juice for our kids. We’ve gotten our herbs in bulk from Mountain Rose Herbs, but there are plenty of suppliers out there to choose from.
What to Do Once You’re Sick
Take echinacea or goldenseal. Also, I suggest a higher dose of Vitamin C for a week to 10 days. And of course, drink plenty of water.
Care for Your Terrain
In summary, there is a lot we can do to stay healthy during the winter months, and it doesn’t have to be complicated. Eat real food. Get good rest. Boost your immunity with some supplements before the next party or airplane ride. And avoid sugar (hidden or not) as well as you can. Take care of that terrain of yours, and have a safe and healthy holiday season.