The weather is getting cooler and the daylight is getting shorter but most of us love this time of year. The holidays, the festivities, decorations and food to enjoy. Although this may be the most wonderful time of year, it usually comes with more sickness. Colds, the flu and stomach bugs love this time of year too it seems. So why do we tend to become infected more during this time of year? Our ability to ward off those microbial invaders depends on our immune system. There are a few advantages that our microbial enemies have this time of year when it comes to bypassing our immune defenses. Let’s look at the conditions leading to an unprotected security system.
1. Stress – This time of year can be stressful for many for a variety of reasons and chronic stress (lasting days or weeks) can wreak havoc on our immune system. And often many of us are already stressed out before the holiday season even starts. So, reduce your stress.
2. Lack of Sleep – This goes along with the stress component because we fail to get adequate sleep when we are stressed. The extra things on our to do list this time of year does not leave as much time for rest and relaxation. Aim for a good 7-9 hours of sleep most nights.
3. Lack of Physical Activity – We tend to become more sedentary during cold weather. The lack of warm sunshine can keep us complacent when it comes to keeping up our exercise program. Even if you can’t get out and enjoy some sunshine, try to stay active during the winter. Exercise helps stimulate the immune system and reduce stress.
4. Lack of Sunshine – Sunshine is our best source of vitamin D. When the days get shorter and our sun exposure becomes almost nonexistent, our immune system may suffer. Vitamin D is important for proper immune function, but it is hard to get enough from diet alone. A few minutes of sunshine every day helps. If needed, consider a supplement but make sure your doctor tests your vitamin D level first. You can overdo vitamin D in supplement form so safety first.
5. Enclosed Spaces – Being inside during cold weather keeps us cooped up with others who may have nasty bacteria or viruses that can get passed along to us through the air or with direct contact. If you can’t avoid being around others who are sick, make sure to wash your hands regularly and do not touch your face, eyes or mouth until you are sure your hands are clean. Also keep your defenses up by reducing stress, getting enough sleep and eating right so you are prepared for exposure.
6. Eat Healthy – This time of year can be more challenging for those trying to watch their diet. Sweet treats abound this time of year, but all that sugar may not be doing our immune system any favors. A study in the 1970s showed reduced activity in neutrophils when exposed to bacteria after being exposed to sugar. There is a lot more to your immune system than just a few neutrophils so I do not want to oversimplify this by saying that sugar suppresses your immune system but I do want to say that it is possible too much sugar may hinder your immune system from functioning at full capacity. So, try not to overdo the sweets (including sugary beverages) and make room in your diet for fruits and vegetables that contain nutrients to boost your immune system. Your neutrophils work better when they are not in a sugar coma. And your immune system may just reward you with protection against those nasty invaders.
With a little extra effort, you can take care of your body this season and feel good enjoying all the festivities.
To good health and a Happy New Year!!
