Many people believe that it is the beginning of the dreaded flu season! It is true that there are more cases of the flu diagnosed this time of year, but germs for the flu are around all year.
So, if these germs are always around, why do we see an increase in the number of flu cases during the fall and winter months? Could it be that the sugar and stress of the holidays impact our immune systems and leave us vulnerable to these illnesses?
Perhaps we should start calling it the “sugar and stress season!” As enjoyable as they are, the holidays lend themselves to both sugar and stress. Think about the Halloween candy, Thanksgiving pumpkin pie, and the sugar cookies on Christmas. Then add the stress of preparing for the holidays. No wonder our bodies are worn down.
Let’s take a look at this theory and explore ways to combat it this year.
The Condition of Your Soil
Dr. Angie Elliot uses a great analogy in her article, “There’s No Such Thing As ‘Flu Season’.” She talks about putting a seed in the ground without covering it in soil or giving it water, sun, and air. Would it survive? No way!
Elliot explains that “the soil (is) not ideal for the seed to take root and for the plant to flourish.” She encourages you to “consider your body equivalent to soil and a virus or bacteria as the seed. If you planted that seed in your body right now, could it grow?"
Many people get sick with colds or the flu this time of year because the condition of their body is primed for pathogens to thrive and grow.” When you look at it this way, it is easy to see things that impact your body's immune system and create an environment where germs can thrive.
What Impacts Your “Soil”
Some things that cause us stress in our bodies are obvious, while other things are more subtle. Often we are so used to these things that we don’t even realize that they are causing trouble.
- Halloween Candy
This is the one day a year we are literally surrounded by candy. It is really hard to limit ourselves when we are handing it out all night and watching our children sort through their treasure. We will look at some tips for handling this in next week’s blog.
- Lack of Sleep
It's hard enough to get adequate sleep without the added responsibilities that come with making the holidays special. Planning events and buying gifts are enough to make us hate Pintrest and resent Martha Steward. Keep posted for some tips on buying gifts and planning menus as we get closer to the holidays.
- Busy Schedules
Life can get overwhelming if we accept every invitation. Take time to consider your values. Use them as a guide to determine how to spend your time. Do you really want to go to three cookie exchanges? Can you go from one Thanksgiving dinner to the next without getting worn out? Now, more than ever, you will need boundaries.
- Lack of Sun Exposure
Chicago gets pretty overcast this time of year, and the amount of time we spend outside may decrease quite a bit. These factors can affect our mood and vitamin D levels. Feel free to reach out if you’d like to discuss supplementation.
- Sweet Holiday Treats
Holidays tend to be filled with sugary treats. You can often find them at the office and the holiday events you attend. It is hard to be social without the constant presence of sweets. Use some of the tricks we will talk about in our Halloween blog to handle other holidays.
- Less Exercise
In the busyness of the season, our workouts can be forgotten. Since we aren’t outdoors as much, we tend to be less active. And if you suffer from seasonal affective disorder, it can be really hard to be active.
- Financial Concerns
There is so much pressure to make the holidays perfect, and that often comes with a lot of expense. It is hard to ‘keep up with the Jones,” and the holiday makes it feel like things are on full display. We can’t give you more money, but we can encourage you to remember that the holidays are all about connection. Next year your family probably won’t remember the gift you gave them, but they will remember the way they felt celebrating the holiday with you.
- Relational Stress
During the holidays, you may feel the need to see people that you would otherwise avoid. Please remember you are under no obligation to see anyone, especially those who have hurt or abused you in the past. If you do find yourself in a position where you will be interacting with a difficult person, remember to take care of yourself before and after. This may involve recruiting a loved one to stay by your side or taking some time for self-care.
Staying Healthy
While some stressors may be beyond our control, there are many that are under our control. The important thing is to make sure our allostatic load isn’t too heavy. Here are some important things that we can do to support our immune systems throughout this tricky time of year.
- Limit Sugar & Nourish Your Body with Healthy Foods
When we eat sugar it wreaks havoc on our system. It causes an inflammatory response in the body, upsets the bacteria in the gut, and stresses the hormonal systems. For a more in-depth discussion about sugar check out “The Not So Sweet Sugar Reality.”
- Manage Your Mental Stress
There are many things that you can do to manage your mental stress. Having good self-care routines and healthy boundaries are extremely important factors. Looking at the way we perceive stress and using techniques to reframe our thoughts is another valuable tool. Take a look at "Taking Care of Yourself this Winter" for ideas to manage your stress.
- Get Enough Sleep
Without enough sleep we not only feel terrible, we lower our immune system. Sleeping for less than 6 hours a day is associated with low-grade chronic inflammation, worsening insulin resistance, and an increased risk of obesity, diabetes, and cardiovascular disease. Check out "Make Sleep a Priority" for tips on getting a good night's sleep naturally.
- Stay Adequately Hydrated
Hydration helps your body digest food, prevent constipation, flush out toxins, moisten tissues (eyes, throat, nose), circulate blood, transport nutrients, and maintain body temperature. All of these things are important for the body to have a healthy immune response. Check out "The Hydration Trick You've Never Heard" to learn an easy way of staying hydrated.
- Move Your Body
As the weather gets cold, many people find that they are moving less. Doctors have found that exercise boosts the immune system in many ways. You don’t have to be a serious athlete to get these health benefits so start moving! Check out "Are You Living in Captivity?" for a different perspective on movement.
- Boost your Immunity Through Supplements
Quality supplements can support your immune system during the “Sugar and Stress” season. One study found that children who took 1200 IU of vitamin D3 were 42% less likely to come down with the flu than those taking a placebo. Check out "Nature's Multivitamin" to learn my favorite way to boost my vitamin intake.
- Get Adjusted Regularly
Research has shown that chiropractic adjustments boost the body’s immune response. The nervous system, endocrine system, and the immune system are interconnected. When the nervous system is compromised the body is not able to function at an ideal level and the immune responses will be hindered. Chiropractic adjustments align the spine which allows the nervous system to function in a more effective manner. Learn how to make your appointment in the "Schedule Online Today" article.
This year reframe the way you think about the flu season, and start to view it as "Sugar & Stress Season" instead. By doing this we can remind ourselves that the choices we make greatly influence our health. We are not simply at the mercy of the viruses and bacteria around us!
Dr. Jamie