Every year we hear the phrase “cold and flu season” as we start to enter the holidays. The truth is that this isn’t a true “season”, although it can certainly feel like one. But the reality is that the bacteria and viruses that contribute to people getting the flu or a cold are around all year and are not actually stronger during the fall and winter months. But the environment we live in definitely does change and certain factors can influence how our body’s function and react during this time frame.
The season of influenza, colds and general sickness aka “sugar season” generally lasts for several months. It starts a couple of weeks before Halloween, continues through Thanksgiving, gets a big boost at Christmas, continues with Super Bowl parties, gets a sugary chocolate smooch on Valentine’s Day and tops off everything with Easter.
Excess sugar consumption is detrimental in numerous ways, but one way that many people tend to not comprehend is how sugar affects the immune system. Your body’s ability to detect and eradicate bacteria and viruses depends entirely on how well your immune system functions and sugar can play a huge role here.
Refined sugar depresses the immune system and makes you potentially more vulnerable to bacteria and viruses. The degree to which your immune system is suppressed is generally dose-dependent, so the amount of sugar you consume and how frequently you consume it will often determine how big a hit your immune system takes. Large amounts of sugar at one time can be a huge blow to your immune system. And lesser amounts over a longer period of time can also have an enormous negative impact. Everyone is different and everyone needs to be very careful about their sugar intake, especially during the fall and winter months.
But there is definitely more to this than just overindulgence in sugar, when it comes to the so-called cold and flu season. As the days grow shorter, there is less exposure to sunlight and vitamin D. Vitamin D is crucial for a healthy body and an optimally functioning immune system. Unfortunately, most people in the U.S. are vitamin D deficient to begin with and this actually worsens during the fall and winter months.
In addition, the dose of Vitamin D is important. Most people need a large dose of Vitamin D to prevent infections and that’s why some studies that utilize the usual recommended dose of 600 IU per day may not show any benefits. Vitamin D is fat soluble, so how much you need depends on your weight. This means that a daily dose of 5000 IU per 100 pounds of body weight is what you should aim for. So if you weigh 200 pounds, you should be taking a daily dose of 10,000 IU (international units) to keep your immune system happy.
Another compounding factor in the severity or likelihood of someone getting sick is the drop in temperature. Lower temperatures affect the body in two significant ways regarding the immune system. First off, dry cool air causes the mucus membranes to dry out, which forces the body to increase mucus production in an attempt to protect the nasal passages. Secondly, the temperature drop can stimulate a spontaneous detoxification process where the body tries to eliminate excess dairy and sugar, leading to increased mucus production, runny noses and productive coughs.
And one of the biggest components to overall immune health is the intake of vitamin C and phytonutrients. During the summer, our intake of fresh fruits and vegetables tends to increase because they are more readily available. But as the fall and winter seasons kick in, most people tend to eat fewer fruits and vegetables, which negatively impacts the immune system.
To set yourself up for a non-existent “cold and flu season”, there are several things you can do. The most obvious is avoid excess intake of refined sugar. This is not to say that you can’t have a piece of pie or some chocolate treats, but try to limit your intake. Instead of 2 pieces of pumpkin pie with extra whipped cream, only have one. Or opt for a juicy pear or apples with cinnamon instead. Also drinking herbal teas like citrus, hibiscus or ginger can be much more beneficial than that mocha cappuccino from Starbucks.
Next, spend some time every week in an infrared sauna. Not only will the heat help with your mucus membranes, but it will also make you sweat. Sweating detoxifies the body and when you know you’ve overindulged, but don’t feel like putting in the time for a workout, sitting in an infrared sauna can be an easier option.
If willpower is an issue or you feel like you’re body isn’t adjusting to the change of seasons, consider getting some acupuncture treatments or a massage. There are actually points on the body that can stimulate and increase in willpower, as well as plenty of points that address the immune system. And studies show that massage is great for improving lymphatic fluid flow in the body, leading to improved immunity.
So don’t sit back and wait to get sick. Be proactive and take back your health. If you need help, don’t hesitate to contact us. We’re happy to be of assistance.