10 Tips to Enjoy the Holidays without Getting Sick

Although the holiday season is pleasant and festive, it places a significant strain on the body. Between Christmas Eve and desserts galore, the immune system can easily suffer from the little abuses of the holiday season. The result: Many people get sick during the holiday break.

The immune system is incredibly efficient and complete. But as wonderful and effective as it is, it only functions adequately 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 festivities to come. This year, enjoy the holidays without getting sick with these health tips.

Avoiding the main culprits

Sugar

Consumption of sugary foods weakens the immune system for a few hours following 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 overconsumption of sugar during the holidays by moderating dessert portions and cutting out sugar in recipes.

Lack of sleep 

A lack of sleep compromises general health and particularly affects immunity. An optimal night's sleep includes 8 hours of sleep, including 6 uninterrupted hours between 10 p.m. and 6 a.m. Very few people get ideal quality sleep and the time of festivities is also an obstacle to good sleep hygiene. However, try not to overdo it, take naps if necessary and get a few restful nights of rest during the holidays. ^1,2

Alcohol

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

Stress

Travel, lack of sleep, overeating, lack of exercise and the mental overload of the holiday season: these are stresses that cause 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 microbes. Try to reduce the stress placed on the body over the next few weeks. ^{2, 3}

Strengthen immune defenses

Echinacea 

This plant is commonly used to support the immune system. Immunostimulating, echinacea works very well in prevention by increasing resistance against infections, particularly 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 vitamin C consumed is used by the adrenal glands to manage the stress response and produce hormones. With so little of 10% vitamin C available for the immune system, supplementation must be provided to adequately support the defenses. The vitamin C with bioflavonoids is highly absorbable and effective. ^{1, 3}

Vitamin D

The lack of light that affects us during this time of winter solstice causes a significant lack of vitamin D. However, 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 adequate biological functions, omega 3s are also necessary for maintaining a healthy immune system since they stabilize cells and prevent microbial invasion. All the fats consumed during the holiday season can harm the omega 3 balance so the supplementation is appropriate. (Avoid if taking blood thinners)

Probiotics

Last but not least. Probiotics are beneficial bacteria which, once ingested, contribute to the health of human intestinal flora. As the intestinal flora is the seat of immunity, it is essential to address this immune focus and strengthen it. If you have not undergone treatment acidophillus-based probiotics over the past few months, be sure to do so now. Your immunity, digestion and mood will thank you when the holidays come. ³

Other recommendations to avoid getting sick

With all the people you will be around during the holiday season, it goes without saying that frequent hand washing is an essential prevention measure. Alternatively, have a small bottle of natural hand sanitizer or homemade, containing antiseptic components.

When meetings take place at home, diffusing antiseptic essential oils into the air will help reduce ambient microbes. Radiated eucalyptus essential oil is a good, safe antimicrobial for the whole family.

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

in complete health!

About the author

Naturopaths from La Boite à Grains

Team of qualified and certified naturopaths (ND) in Gatineau in Outaouais.

Original article written by Véronique Cousineau, 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, Paris-XIII medical school, Bobigny (2003). Echinacea, echinacea angustifolia, E. purpurea, E. pallida.  Nature's medicines – 200 plants to heal yourself. (Adaptation of Health through plants). (p. 88). Canada, Montreal: Reader’s Digest selection. P.