As we head into this year’s holiday season, it’s important to remember that it is also cold and flu season. In addition, it is one of the busiest times of the year for many people. This can sometimes create stress, lack of sleep and overindulgence in holiday treats. The good news is that we can plan ahead and educate ourselves on ways that we can support our immune system and create strategies to navigate the holidays with balance for the best possible experience.
Naturopathic medicine offers many effective treatments for immune support that can be used both in the prevention and treatment of colds and flus. Here are some smart strategies to keep your immune system strong even during times of travel and stress.
Vitamin D: This is very helpful for immune support, acting as an immune modulator that helps regulate both innate (first-line) and adaptive (targeted) immune responses. This helps to increase our body’s antiviral and antimicrobial defenses while tempering excessive inflammation. A deficiency in Vitamin D has been linked to increased risk for infections and autoimmune conditions, making adequate intake vital for strong immunity. Your daily dosage is typically based on your lab levels. However, you can safely take a high dose of Vitamin D (50,000-100,000 IU/day) for 2-3 days if you are sick and want to boost your immune system.
Vitamin A: This fat-soluble vitamin is essential to proper immune response. Vitamin A enhances white blood cell function, and the maintenance of lymphocytes, enhances resistance to infection, and helps maintain mucous membrane defenses to infection. The mucosal cells (cells that line the airways, digestive tract, and urinary tract) function as a barrier and form the body’s first line of defense against infection.
Vitamin C: This vitamin is crucial for immune support because it boosts white blood cell function, strengthens skin barriers, acts as an antioxidant, and helps immune cells fight infections. Regular intake (500-1000mg/day) is best for prevention of colds but it can also potentially reduce symptom severity and shorten the length of time you are sick. You can get Vitamin C from foods like citrus, berries, kiwis and broccoli or you can take a supplement.
Bioflavonoids (Citrus): These are powerful antioxidants that help to support the immune system. Bioflavonoids encompass a large group of nutrients with antioxidant activity. Citrus bioflavonoids, which are part of that group, are derived from the rind and pulp of citrus products. Citrus bioflavonoids are needed for vitamin C to be used effectively by the body. They also lengthen the effectiveness of vitamin C by slowing down its breakdown. Vitamin C and bioflavonoids are often combined in supplements for immune support.
Zinc: This is known to play a central role in the immune system, and zinc-deficient people experience increased susceptibility to a variety of pathogens. The immunologic mechanisms whereby zinc modulates increased susceptibility to infection have been studied for several decades. It is clear that zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within lymphocytes. Zinc is crucial for normal development and function of cells mediating nonspecific immunity such as neutrophils and natural killer cells.
Echinacea root (E. angustifolia, E. purpurea): It is well known for it’s immune system support. It’s effects are provided through a synergistic combination of constituents, including polysaccharides, alkylamides, caffeic acid, flavonoids, essential oils, and polyacetylenes. Echinacea has been shown to increase white blood cell count, and, thus support the body’s ability to handle bacteria and viruses, stimulate T lymphocyte activity, and support the lymphatic system to clear waste.
Garlic (Allium sativa): Garlic is one of the most well-recognized medicinal herbs. It is used in traditional medicines all over the world. The chemistry and pharmacology of garlic is well studied. It is thought to possess numerous multi-faceted antimicrobial properties including bacterial, viral and anti-fungal. It is also an expectorant and digestive stimulant.
Ginger (Zingiber officinalis): Ginger is widely used as a medicinal herb in Chinese and Ayurvedic medicine, often added to herbal formulas to support digestion, immunity and to increase the activity of other herbs. In the Ayurvedic tradition, ginger is thought to warm the body and helps to break down the accumulation of toxins in the organs, particularly in the lungs and sinuses. Ginger helps to stimulate the lymphatic system, which is our body’s way of cleansing our blood. By opening up these lymphatic channels, ginger prevents the accumulation of the toxins that make us susceptible to infections, especially in the respiratory system.
Grapefruit Seed Extract: Grapefruit Seed Extract (GSE) is a substance derived from the seeds, membranes, and pulp of grapefruit. It is used as a broad-spectrum, non-toxic, antimicrobial. It is known to be highly effective for fighting infections and promoting health.
Biotic Extra: This is one of my favorite supplements for immune support during cold and flu season. It is a combination of various vitamins, herbs and medicinal mushrooms that work synergistically together to keep your immune system strong and also helps to fight of viruses and bacteria for a faster recovery.
Myers’ cocktail Nutritional IV’s: These nutritional IV’s are fantastic for helping to boost your immune system. You can do weekly or monthly IV’s or during an acute illness to help you feel better and recover more quickly. They contain high levels of Vitamin C, B Vitamins, Magnesium, Selenium and Zinc. We offer these IV’s at Living Wellness Medical Center year round.
Engystol injections: This is a homeopathic injectable that provides immune support and has anti-viral activity in the body. This injection helps to prevent colds and flus and can be used for protection during cold and flu season for people that choose to defer getting a flu shot.
How to Balance Indulgence and Nutrition so you can Enjoy your Favorite treats Guilt-Free.
- Choose your appetizers wisely: The pre-dinner appetizers are crucial to your blood sugar stability and overall calorie intake. It’s very common to have offerings of sweets, chips, crackers and cheese but it’s also fun to enjoy veggie platters, nuts, or other whole-food options in addition or instead. Keep refined carbs and processed meats to a minimum and your body will thank you when the main course arrives.
- Prioritize hydration: Try to skip the sugary sodas and sweet cocktails that can wreak havoc on your blood sugar. If you choose to drink alcohol, stick with clear spirits like vodka or tequila mixed with seltzer and fresh citrus. Another great strategy is to alternate each alcoholic drink with a full glass of water. Also, proper hydration helps you feel fuller and supports better digestion.
- Be Selective about what you eat: You don’t need to try everything on the table. Focus on the dishes you truly love and look forward to all year. Take small portions of your favorites and savor every bite. This approach lets you enjoy the foods you genuinely care about without overloading your plate with things you don’t even really want.
- Bring a healthy dish to share: Bringing a nutritious dish to share ensures that you will have some healthy food and for all to enjoy. A colorful seasonal salad, roasted vegetables, or a nutrient-dense side dish gives you and others a healthy option to balance out the heavier traditional foods.
- Practice portion control: If smaller plates are available, use them as they naturally help with portion control. If only large plates are available, avoid stacking foods on top of each other. If you finish and still feel hungry, wait 10-15 minutes before going back for more. Often, your brain just needs time to catch up with your stomach. Also, don’t feel like you have to finish everything on your plate. It’s okay to save food for later or simply toss it if you have it in you to do so.
- Give yourself permission to enjoy: Don’t stress out about “perfect eating” during your holidays. One or two celebratory meals won’t derail your health progress. Enjoy yourself while also making thoughtful choices where you can, enjoy the foods you love, and then return to your normal healthy routine the next day. Life is meant to be lived and celebrated!
Simple ways to Support Sleep and Energy during the busiest time of year:
1) Prioritize sleep and try to stay balanced:
Stay on schedule: Try to wake up at the same time daily, even on holidays.
Take short naps: If you need a nap, keep it under 20–30 minutes and before 2 pm.
Avoid caffeine after noon: caffeine too close to bed-time can interfere with sleep.
Try to limit alcohol and sugar consumption: These can decrease your energy and quality of sleep.
2) Manage Energy With Smart Scheduling:
Holiday exhaustion often comes from trying to do everything. Science shows that the brain has limited daily energy for decision-making, attention, and self-control. This makes it crucial to manage your time wisely to avoid holiday burnout.
Prioritize your social events: You don’t need to say yes to every holiday invitation. Attend the ones that are the most meaningful to you and skip the rest.
Schedule breaks: Even 10 minutes of quiet time helps to reset your nervous system.
Take short naps: A short, 20 minute cat nap in the middle of the day can be just what your body needs to help you maintain feeling good and to have the energy to keep going for the rest of the day.
Plan high-energy activities earlier in the day when your mental and physical energy are naturally higher.
Break up long tasks, like shopping or cooking, into manageable chunks: Try to plan ahead so that you’re not doing everything last minute resulting in a stressful time crunch.
Keep up with regular exercise: It’s easy to put off exercise as things get busy over the holidays. Take time to move your body everyday, even if it’s just 10 minutes per day. You’ll find that it keeps your energy up, improves your sleep and decreases feelings of stress.
The holiday season is a special time to enjoy quality time with family and friends, indulge in delicious foods, enjoy much needed downtime and celebrate all that the holidays have to offer. Wishing you joy and peace during this holiday season.