10 Tips to Enjoy the Holidays without Getting Sick

While the holiday season is fun and festive, it puts a significant burden on the body. Between New Year's Eve and desserts galore, it's easy for the immune system to take a hit from the holiday season's little abuses. As a result, many people get sick during the vacation season.

The immune system is incredibly efficient and complete. But as wonderful and efficient as it is, it only functions properly if it has the necessary nutrients and an optimal environment in which to operate.

Here's how to prepare your body - and your immune system - for the upcoming festivities. This year, enjoy the holidays without getting sick with these healthy tips.

Avoid the biggest culprits

Sugar

Eating sugary foods weakens the immune system for a few hours after ingestion. A high concentration of sugar negatively affects the health of white blood cells, making them less able to defend you against harmful microbes. To avoid getting sick, it would be wise to avoid over-consumption of sugar during the holiday season by moderating dessert portions and cutting out sugar in recipes.

Lack of sleep 

Lack of sleep compromises overall health and particularly affects immunity. An optimal night's sleep consists of 8 hours of sleep with 6 uninterrupted hours between 10pm and 6am. Very few people get the ideal amount of sleep, and the festive season is also a barrier to good sleep hygiene. However, try not to overindulge on New Year's Eve, take naps if necessary and get a few restful nights of rest during the vacations. ^1,2

Alcohol

Acting as a diuretic, alcohol dehydrates the body. Alcohol metabolism is taxing on the body and uses up a lot of nutritional reserves eliminating many vitamins, including vitamin C and B vitamins that contribute to immune health. Alcohol also disrupts sleep cycles, resulting in less restful and regenerative sleep for the immune system. ^1,2

Stress

Travel, lack of sleep, overeating, lack of exercise and the mental overload of the holidays are all stresses that create a cascade of biochemical reactions that weaken the normal immune response. When the body is too busy making stress hormones (cortisol, adrenaline), it is less able to identify and attack unwanted germs. Try to reduce the stress on the body over the next few weeks. ^{2, 3}

Boosting the immune system

Echinacea 

This plant is commonly used to support the immune system. Immunostimulant, Echinacea works very well in prevention by increasing resistance against infections, especially colds and flu, even if the immune system is weakened. ⁴

Vitamin C

This important antioxidant reduces susceptibility to infections. On the other hand, 90% of the vitamin C consumed is used by the adrenal glands to manage the stress response and manufacture hormones. With so little 10% of vitamin C available to the immune system, supplementation is needed to adequately support defenses. The vitamin C with bioflavonoids is highly absorbable and effective. ^{1, 3}

Vitamin D

The lack of light that is inflicted on us in this time of winter solstice causes a significant lack of vitamin D. This vitamin-hormone is essential for maintaining immune health. A sufficient intake of vitamin D results in a reduced risk of colds, flu and viral infections. For more information on the effects of vitamin D, click here.

Omega 3

Essential for maintaining healthy and proper biological functions, omega 3's are also necessary for maintaining a healthy immune system as they stabilize cells and prevent microbial invasion. All the fats consumed during the holiday season can affect the balance of omega 3s so the supplementation is the way to go. (Avoid if you are taking anticoagulants)

Probiotics

Last but not least. Probiotics are beneficial bacteria that, once ingested, contribute to the health of the human intestinal flora. Since the intestinal flora is the seat of immunity, it is essential to address and strengthen this immune system. If you have not had a probiotics based on acidophillus probiotics in the past few months, make sure you do so now. Your immunity, digestion and mood will thank you for it come the holiday season. ³

Other recommendations to avoid getting sick

With all the people you'll be around this holiday season, it goes without saying that frequent handwashing is an important preventive measure. Alternatively, keep a small bottle of natural hand sanitizer or homemade hand sanitizer with antiseptic components.

When meetings are held in your home, diffusing antiseptic essential oils into the air will help reduce ambient microbes. Eucalyptus radiata essential oil is a good and safe antimicrobial for the whole family.

The team at La Boite à Grains team wishes you a pleasant holiday season

in good health!

Research and writing
Véronique Cousineau, certified naturopath

Sources :

1: Julia Ross. The Mood Cure.

2: Elson M. Haas, MD with Buck Levin, Phd, RD (2006). Staying healthy with nutrition. The Random House Inc, New York. Immune Enhancement, pp. 633-640.

3: Balch, J. and Balch, P. (2010). Prescription for nutritional healing, fifth edition. Garden City Park, New York: Avery Publishing Group, pp.774-79.

4: DUMENAT Phytotherapy teaching team, Faculty of Medicine Paris-XIII, Bobigny (2003). Echinacea, echinacea angustifolia, E. purpurea, E. pallida.  Les médecines de la nature - 200 plantes pour se soigner. (Adapted from La Santé par les plantes). (p. 88). Canada, Montreal: Reader's Digest selection. P.