With the holidays comes gifts, time with loved ones, delicious treats, and often a cold or flu. If you do manage to escape the holiday gatherings without a bout of illness, you usually find that it catches up to you in January. But it is possible to make it through the holidays and into the new year healthy and energized! The following tips will help you stay healthy not just through the holidays, but all year round.
Why We Get Sick This Time of Year
To be clear, the flu does not hibernate for 10 months out of the year, only to come out in December and January. In fact the flu virus, like a cold, is always around. But it is true that you are more likely to come down with a flu or cold during those 2 months out of the year. This is because many of our activities around the holidays tend to lower our immune system. I call this the stress, sugar, and spirits trifecta!
The Stress, Sugar, and Spirits Trifecta
- Stress: There is no denying that the holidays can be stressful. Not only are our schedules busier, but the holidays can bring financial worries, and be emotionally draining. Stress increases the hormone cortisol. Cortisol then causes a number or reactions in the body including suppressing the immune system. The more stressed we are, the lower our immune function will be. Refer to our blog 3 Habits to Have Yourself a Stress-Free Holiday Season for more information on lowering stress.
- Sugar: Even if you are keeping your holiday indulgence in check, you are most likely going to consume more sugar and processed foods than you usually do. Sugar is everywhere this time of year, and it is all too easy to over do it. Of course sugar can lead to weight gain, but it also increases inflammation and is very taxing on the immune system.
- Spirits: In addition to sugar, there is usually more partaking of alcohol this time of year. From fancy holiday cocktails to champagne toasts to the new year, this season is packed with boozy pleasures. No matter how many antioxidants you think are in your red wine, alcohol is still a toxin and will take its toll on your body.
During this time of year, you have a lot of people with lowered immune function traveling, shopping, and socializing together. The increase in public interaction combined with a burdened immune system is a recipe for illness. It’s not a surprise that so many of us end up with a cold or flu by the beginning of the new year.
Keeping Your Immune System Up
The first step to keeping your immune system up, is to be aware of what lowers it. This means taking responsibility to monitor your stress, sugar, and alcohol intake. It’s the holidays, and you should enjoy yourself and indulge a little. Just be mindful of how much you are indulging and try to maintain some sense of balance. Keeping that in mind, there are a few things that you can do to counteract these immune stressors during the holidays.
Sleep
Sleep is an obvious but often overlooked solution. Sleep is your body’s time to repair and restore. And during this time of year, you could use a little extra sleep. I know this is not an easy thing to do during the holidays, but prioritizing sleep will help give your immune system the boost that it needs. Try getting to bed a little earlier, you can always binge that show next year!
Hydrate
Proper hydration is essential to keeping your immune system up and lowering inflammation. When we are dehydrated our cells lack the minerals that they need to work efficiently. This means they will have a harder time fighting off bacteria and viruses that you are exposed to. Keeping your cells hydrated is key to healthy immune function. To get in the habit of drinking more water, simply aim to have water near you at all times. Little sips throughout the hour is better for your body than guzzling a gallon at the end of the day when you are already dehydrated.
Breathwork
The art of consciously breathing is a powerful practice to reduce stress and increase immune function. Taking slow deep breaths has been shown to oxygenate our cells, improve digestion, lower blood pressure, and boost our immune system. And while we are breathing all day long, the majority of us are taking shallow breaths and missing out on all the benefits breathwork can provide.
If you are new to different breathwork techniques start with a 4 count box breath. Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4, repeat. You can do this as part of a meditation practice, or while you are in a meeting. Know that with each breath you are getting a much needed immune boost!
If you make a conscious effort to maximize your sleep, stay hydrated, and practice deep breathing every day, you’ll be giving your immune system the strength it needs to make it through this holiday season healthy and strong.
Have Your Healing Arsenal Ready
If you start to feel like you are coming down with something, you’ll want to have your healing arsenal ready! I always recommend that you have the following supplements on hand, just in case. This regimen can help prevent you from getting sick if you take them as soon as you start feeling symptoms. And if you are already sick, they can help you heal and recover faster.
Vitamin C: Vitamin C is your ultimate immune booster and antioxidant. It increases white blood cell production, and helps protect your cells from bacteria and viruses.
Vitamin D: Vitamin D is something all of us could use more of. It plays a powerful role in the immune system, helping to prevent and fight against viral infections.
Zinc: Zinc is an absolute must for immune health. It is vital for activating lymphocytes (T cells), and helping to fight infections.
Oreganol Oil: Oreganol oil is nature’s antibiotic. It is potent to say the least, killing multiple forms of microorganisms that cause infection and disease. Organol comes in liquid or capsule form. I personally prefer the liquid, but be warned it is tough medicine and not easy to stomach! (Note: That’s oreganol, with an “l,” not oregano.)
Elderberry Syrup: Rich in antioxidants and vitamins, this ancient healing remedy still holds up today. Elderberry syrup helps to support the immune system, while also fighting against various bacteria and viruses.
You can add in other herbs to your arsenal like echinacea, olive leaf, and ginger as well. But these 5 are my favorite and great to have on hand whenever you start to feel run down. Consult with your medical care provider before taking any new herbs or supplements.
Use these tips all year long to keep your immune system up, and remember to take extra precaution during the holiday season. This way, your new year will kick off with a healthy bang!