Holidays and Immune Health

 Dr. Claire Arcidiacono, ND

While the holidays are often times of fun, exciting travel and a time to reconnect with family and friends they can also be a time when we are exposed to different pathogens or germs than we are used to. In addition to exposing our bodies to different germs there are aspects of holidays that can negatively impact on our immune system. Let us get into it, shall we?

One aspect of holidays that can negatively impact on the immune system is stress. For example, the need to travel, a common part of the holidays is stressful! Not only do you have the stress of catching public transport or being stuck in traffic there is often the stress of having motion sickness. Then of course there is the stress of both gift giving and gift receiving. It’s also important to remember that the holidays can often induce finical stress. Gatherings, both attending and hosting also increase our stress level. As you can see the holidays can increase feelings of stress for many reasons. This is important when it comes to our immune system because stress can and does weaken the immune system. (1) This leaves you more vulnerable to germs such as those that cause colds.

As we all know, holiday time is often a time to indulge in sweets and other foods that you may not normally eat. (1) In my clinical experience this change in diet often has a negative impact on your digestive health. This is important when it comes to the immune system because so much of our immune system lives in the digestive system. In fact, up to 80% of our immunity comes from our digestive system! (2) As I always say, a happy digestive system means a stronger immune system.

Another aspect of holidays that can affect the immune system is alcohol intake. Many holiday beverages include alcohol. And in my experience even those individuals who normally don’t indulge in alcohol will have a drink or 2 around the holidays. Unfortunately, alcohol intake can weaken the immune system and leave you vulnerable to germs. (3)

Yet another aspect of holidays that can affect our immune system is something that may surprise you! And that is hygiene. Now hygiene may not weaken or strengthen our immune system, but it can impact what your immune system is exposed to and expected to fight off!  We all know how important it is to wash our hands. But let us be honest with each other. The truth is that while a t a friend’s house or while visiting family it can be easy to skip hand washing before you eat. Now I’m not saying you did not wash your hands after using the restroom! But did you use public transport that day? Did you buy something at the store? If you did not wash your hands before grabbing that cheese and crackers, I’m sorry to say all those germs you came into contact with today are now on those cheese and crackers! (3) Now it is not just hand washing that exposes you to germs. In my experience just going out to the shops during the holidays exposes to you coughing, runny noses and sneezing people! There are germs everywhere! (1)

Moving on another aspect of the holidays is a change in your activity level. Regular exercise is important to help stimulate the immune system. (4) Exercise does not just mean going to the gym! Do you walk to work? Walk to the store? Take the stairs instead of the elevator? These are all immune booting activities! However, during the holidays there is often travel which is a sedentary activity. In addition to travel, I personally have found that visiting family often entails being more sedentary than I am normally used to.

Then there is the changes in sleep patterns that can crop up during the holidays. Lack of quality sleep can weaken the immune system and leave you vulnerable to germs. (1)

Some families like to travel together for the holidays. This can be a concern for our immune system for a number of reasons. For example, you may be exposed to unfamiliar bacteria and viruses that can make you sick. For example, most people know not to drink tap water in a different country. But what about prepared food? Is the cook using tap water in your food?  Even travel to a different country itself can trigger jet lag which can weaken the immune system. (5)

What can you do to fight off germs and boost that immune system?

Suggestions:

• Olive Leaf has been found to be both antimicrobial and can boost our immune system. (6, 7) Please check out Invite’s Olive Leaf Extract and Renalaid.
• Black Seed is an amazing nutrient I am sure you have heard of! Studies have found that it can help to boost our immune system. (8) Please see Invite’s Black Seed with Rosemary and Cordyceps.
• Vitamin C as we all know is extremely helpful to take during the cold and flu season. (9) Check out Invite’s Vitamin C gummies and Vitality Plus beadlets!
• Vitamin D and Zinc are also important for our immune system and can help fight off viruses. (10,11) Please see Invite’s line of Vitamin D products as well as Zinc Picolinate and for both nutrients Probiotic Immune and Immunity Hx!
• Probiotics are especially important for our digestive health! (12) Please see Invite’s extensive line of probiotics.
• L Theanine is amazing for helping with stress! (13) Please see Invite’s L Theanine.
• Melatonin has been found to help with Jet Lag (14) Please see Invite’s Melatonin formula.

Sources:

1. https://jacksonhealth.org/boosting-your-immune-system-during-the-holidays/#:~:text=The%20holiday%20season%20should%20be,Manage%20Stress%20and%20Social%20Demands
2. https://www.drdaniel.com/articles/why-digestive-system-is-where-health-begins/
3. https://www.moffitt.org/endeavor/archive/9-tips-to-boost-your-immune-system-during-the-holidays/
4. https://iuhealth.org/thrive/how-to-stay-healthy-during-the-holiday-season
5. https://www.virtua.org/articles/why-you-get-sick-on-vacation-and-how-to-stay-healthy-while-traveling
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC9854969/#:~:text=The%20antibacterial%20activity%20of%20the,their%20composition%20in%20specific%20compounds.
7. https://www.medicinenet.com/what_is_olive_leaf_extract_good_for/article.htm
8. https://www.webmd.com/vitamins/ai/ingredientmono-901/black-seed
9. https://pubmed.ncbi.nlm.nih.gov/23440782/#:~:text=The%20severity%20of%20colds%20was,Further%20therapeutic%20RCTs%20are%20warranted.
10. https://pmc.ncbi.nlm.nih.gov/articles/PMC3166406/
11. https://www.mayoclinic.org/drugs-supplements-zinc/art-20366112#:~:text=Zinc%20is%20a%20nutrient%20found,varied%20diet%20get%20enough%20zinc.
12. https://pubmed.ncbi.nlm.nih.gov/28861741/
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC8475422/#:~:text=The%20amino%20acid%20increases%20the,%5D%2C%20indicating%20a%20greater%20effect.
14. https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031