The holiday season has finally arrived. Now if only you and your family can manage to remain healthy for the upcoming marathon of shopping, holiday parties, travel and family feasts.

Doing so may not be as hard as you think. Despite the many gatherings you will probably be attending, (no doubt full of coughing and sneezing people), you can do quite a bit to reduce the chances that you and your family will fall victim to all the circulating illnesses out there.

 

EAT RIGHT

Start out by providing your family and yourself with regular nutritious meals, particularly a healthy breakfast. Our immune systems work best to fight infection when they are provided regular fuel full of vitamins and minerals. Regular blood sugar levels are crucial for the proper function of the immune system, so be sure to serve complex carbohydrate foods with adequate protein instead of calorie-laden junk foods. Unfortunately, many of the most anticipated holiday foodstuffs actually do a great deal to suppress our ability to stay healthy. All the cookie exchanges, pumpkin pies and eggnog drinks we consume actually suppress our body’s ability to fight infection. In fact, consuming sugar dramatically reduces how well our white blood cells are able to ingest disease-causing organisms, such as viruses and bacteria. The same dose of sugar, whether in the form of honey, orange juice or white table sugar, will decrease white blood cell function by up to 50%, starting within 30 minutes of eating it and lasting up to 5 hours.1 In practical terms, this means that if we eat a donut for breakfast, drink a soda and have a cookie at lunch, and indulge in dessert after dinner, we have essentially reduced our immune function by half for the entire day!

DRINK UP

You can also help prevent infection by staying well-hydrated. Drink water throughout the day, and consider a cool-mist humidifier if your home has central heating. The reason for this is simple:the cells lining the inside of the mouth and nose are extremely prone to dehydration. When your respiratory passages dry out they develop small holes and cracks, offering free passage to circulating viruses. In contrast, well-hydrated mucus membranes are plump and more resistant to infection.

TAKE YOUR VITAMINS

Consider a quality multivitamin a small insurance policy. It can’t promise to keep you healthy, but it will help correct potential deficiencies that may compromise immune function. Certain nutrients such as Vitamin C, zinc and beta-carotene, have been shown to improve immune function and speed recovery from illness. Ask your doctor or your child’s doctor about appropriate dosages.

With a little care and preparation, you can help your family avoid the slew of contagious diseases this holiday season. Enjoy the festivities, and be well!

  1. Sanchez A, Reeser J, Lau H, et al:  Role of sugars in human neutrophilic phagocytosis.   Am J Clin Nutr  1973; 26:1180-1184.