We are now entering the time of year when we celebrate many back-to-back holidays, but we are also entering cold and flu season. It may not be a coincidence that these two seasons share the same time of the year. We start at the end of October with Halloween, then Thanksgiving in November, Christmas in December, New Year’s in January, and finishing out with Valentine's Day in February. What do all of these holidays have in common? Sugar!
While many of us may look forward to all the goodies that come with this time of year, no one looks forward to getting sick. Sugar weakens our immune systems, making it much easier to become ill with the various illnesses that occur around this time of year. According to the American Heart Association, children ages 1-3 should consume a maximum of 2 teaspoons of added sugar per day, four teaspoons per day for those aged 4-8 years, six teaspoons per day for women, and nine teaspoons per day for men. We are far exceeding these values daily, but especially during the holidays. On Halloween alone, the average person, child or adult, consumes 3 cups or 144 teaspoons of sugar in one day!
Sugar and the immune system
Sugar causes inflammation, decreases the ability of our white blood cells to function optimally, lacks essential nutrients, and can disrupt the gut microbiome. These factors lead to a suboptimal immune system, putting us at higher risk for illness.
How to support the immune system over the holiday season.
We can support our immune system in many ways. Being cognizant of our added sugar intake this time of year can help immensely. This does not mean we cannot enjoy any of the holiday goodies; it just means we need to be mindful. Practice mindful eating by savoring a few pieces. This can prevent you from mindlessly eating several pieces without truly enjoying them.
It is often easier not to eat the added sugar if it is not present, so limiting the amount of added sugar kept in the house can also be helpful. This may mean keeping a small amount of goodies for yourself and getting rid of the rest through donation or sharing with others. When we eat less added sugar, we have more room to eat the essential nutrients our bodies need for an optimal immune system.
Hydration is another great way to stay healthy during this season. Not only does it help keep us feel full, but it also helps our bodies excrete anything that should not be in our bodies, such as viruses.
Lastly, supplements such as zinc, vitamin C, and vitamin D can help support our immune system. Reach out to your healthcare provider to learn more about the appropriate dosages of these supplements for you and your family.
Wishing you and your family a happy and healthy holiday season!
~Macy Gudenkauf, DNP
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