It's almost holiday season and we are once again subjected to the typical holiday stressors. Did you ever notice that you are more likely to come down with something around the holiday season? This is not atypical since there are two major factors that will suppress the immune system: stress and an increased sugar consumption. We all get caught in the trap of being extra busy, extra travel, staff/holiday parties, increased intake of sweets, increased intake of alcohol and racing around at the last minute trying to find the perfect gift (I know that's not everyone, but I know I'm not alone!!). While it may be impossible to avoid all of these seasonal stressors on the immune system, let's look at the mechanisms of how this works and see what we can do to boost our immune system.
You've probably heard that sugar suppresses the immune system, but have you ever wondered how? Our bodies have different mechanisms to protect us from foreign invaders. One of these mechanisms is the action of the phagocytic cells. These cells will search and destroy foreign invaders and protect our bodies from things like viruses and bacteria. Vitamin C is required by these cells to function properly. It just so happens that glucose and vitamin C are almost identical and they will compete with each other to enter the cell. When there is an increased concentration of blood glucose this will decrease the amount of vitamin C entering phagocytic cells and will decrease their effectiveness. This is why high doses of vitamin C taken throughout the day can improve immune function (because it's water soluble your body can only absorb so much at one time and is therefore recommended to take every 3-4 hours). Some people estimate your vitamin C tolerance to at least double when your immune system is suppressed (bowel tolerance is the key to gauging your intake).
Eating or drinking 100 grams (8 tbsp.) of sugar, the equivalent of one 12-ounce can of soda, can reduce the ability of these phagocytic cells to kill germs by 40%. The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for up to five hours. Well, what if you don't drink soda? (I hope this is the case!!). Other things high on the glycemic index (enter white flour, alcohol, etc.) will also elevate the blood glucose levels quickly and cause insulin levels to rise quickly (insulin is also a major immune suppressor as it has an effect on other hormones in the body). It is also important to try to avoid all of the derivatives like corn syrup, high fructose corn syrup, dextrose and maltodextrin. Just because sugar isn't on the label does not mean that there isn't some other form lurking behind a different name. Consumption of these things was practically zero forty years ago and now these products are part of the culprit of the obesity epidemic. Read your food labels carefully!
There are many possible stressors around the holiday season. Maybe it's hosting a big party or your in-laws, getting year-end stuff completed at work, or organizing the family vacation, whatever your case may be there is typically something "extra" going on during this time. Our bodies were blessed to have a fight or flight response to help us survive in the hunter-gatherer days. What was once a survival mechanism has become a staple and an everyday occurrence in the Western culture. This mechanism has a powerful effect on other systems in the body. One of the major influences the fight or flight mechanism has is on the hormone cortisol. Cortisol will have the opposite effect of insulin. It's job is to stimulate the liver to breakdown its glycogen stores into glucose in order to provide energy for the fight or flight. Cortisol is also a strong suppressor of cellular immunity and can have a major impact on the body's ability to defend itself.
So what can we do to strengthen our body's natural protective system? Do the things that you already know. Make time to exercise as this produces a physical release of stress and can help boost immune function. Maintaining exercise routines around the holidays can in addition to releasing stress in the body also prevent the typical weight gain that occurs around this time. Get outside when you can and get some fresh air. Eat as healthy as possible to balance out the "extra" and atypical things that you may be consuming. Be aware of sugar and alcohol intake and the effect it has on your body. Make sure you are consuming enough vitamin C by diet and/or supplementation. Get plenty of rest. Be aware of the extra stressors that may be occurring and take some steps to minimize their effect on your body.
It is important to remember that the immune system is controlled by the nervous system, and that the function and alignment of your spine has a profound effect on the function of the nervous system. Many people have reported increased vitality and resistance to colds and flus while under chiropractic care. So make sure you visit your chiropractor during the holiday season to help your body be the best it can be!
Dr. Jason Plotsky
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