Yes, it’s that time of year when we’re all supposed to be a happy and joyous.
…. But, what often happens? STRESS – followed by some of us succumbing to colds, or even worse struggling with a high fever and our body feels wracked with aching limbs for up to a week or longer – yes, that’s FLU.
Why does this happen, at just the time when we want to be feeling fighting fit?
When the weather gets colder, we may spend more time indoors together or take public transport to work instead of walking. The change in environments make it easier for respiratory viruses to circulate and spread. The flu virus is also adept at presenting new strains each year, which we may lack immunity to and cause us misery.
Stress and your Immunity – the link
So, how does stress affect the immune system?
Festivities can be a source of stress, anxiety and depression
- Feeling rushed and out of time with having to attend numerous social engagements.
- Tidying up work tasks before the holidays.
- Buying gifts in busy shopping centres.
- Planning events for Christmas and New Years.
Financial worries–
- Pressure on tight budgets due to buying gifts, attending social events and holiday activities.
- Restricted income due to days off work.
Relationship pressures –:
- Feeling obliged to spend time with family members that you would normally try to avoid
- Feeling like others (who would usually help) are not doing their bit when it comes to festive preparations.
Emotional Triggers – Feeling lonely, regret or loss – leading to sadness and depression
The Aftereffects of the COVID-19 Pandemic
Since the pandemic, it’s become clear that COVID-19 might have weakened our immune systems. So this means that people who have been infected could be more vulnerable to other illnesses, like the flu, and respiratory viruses seem to be hitting harder. Some folks might have less immunity than before, mainly because we weren’t socializing or getting exposed to bugs as much during the pandemic.
Plus, the way we live and work has changed, which might be affecting how viruses spread, but we still need more research to fully understand this.
So, what can happen?
We try quick fixes – because some of us have a bad bout of FOMO! That annoying feeling you get when you see everyone having a good time without you
It’s easy to get caught up in all the delicious holiday food and drinks we don’t normally have. There’s plenty of alcohol at parties, and we’re surrounded by sugary treats like cakes, biscuits, and fizzy drinks, along with more processed foods. While it’s fun to indulge, it’s important to remember how these things can affect our health. Too much alcohol can mess with our sleep, sugary snacks can spike blood sugar, and processed foods don’t always give our bodies the nutrients they need. Finding a balance this holiday season lets us enjoy the celebrations while still keeping our immune system strong and avoiding that sluggish feeling come January.
Do your immune system— and health—a favour
-Some tips to think about and try a few!
Diet and Nutrition: giving your body the fuel it actually needs to run smoothly.
- Food that Fortifies – Vitamins and minerals from fruit, vegetables, nuts and seeds play a huge role in in ensuring a healthy immune system.
- Avoid too much highly processed foods – especially processed sugar which has a negative impact on gut health and immunity – see Gut Microbiome!
- Meal planning – time is short during festivities, but a little planning ahead helps
- Gut microbiome- Your gut microbiome is made up of trillions of tiny bacteria and other microbes that help fight off infections and keep everything running smoothly. But when you eat too much sugar, it can throw off the balance of these microbes, which might weaken your immune system and make you more prone to illness.
Physical activity:
Being physically active is so beneficial for your immune system
We know that physically active people have a lower incidence of coughs and colds, and when they do get a cold, they tend to recover more quickly.
But – how to make it fun?
- If possible, do it outdoors – the spread of airborne viruses is much lower
- If you exercise outdoor, you’ll tend to do it for longer and happy to return to this activity in the future
- Often, it can be more fun with other people
- In the short days of winter in the UK, without much sunlight, we may run low on vitamin D, which helps power the body’s immune system, making us more vulnerable to infection. If you get outside, you get some vitamin D – even on a cloudy day!,
- Take a stroll through nature: don’t underestimate the power of a stroll through nature. Research shows that a 90-minute walk outdoors can reduce activity in the brain linked to repetitive negative thoughts. It is also a great way to sneak some physical activity into your day!
Sleep and Recovery
Fundamental to optimising the quality of our immune system
If you’re planning to enjoy a festive drink this holiday season, here are a few simple ways to help minimize the impact on your immune system and overall health.
You know – alcohol can disrupt sleep, and poor sleep can weaken your immunity, so keeping that in mind is key!
- Swap every other drink: Try alternating alcoholic drinks with non-alcoholic ones. The more alcohol you drink, the more it can affect your sleep and immune function. Cutting back on alcohol helps your body process it more effectively and keeps your immunity in check.
- Avoid drinking close to bedtime: Giving your body time to metabolize the alcohol before you hit the pillow helps prevent sleep disruptions. Better sleep means a stronger immune system, so try to finish drinking a few hours before you plan to sleep.
- Eat while you drink: Drinking on an empty stomach can speed up alcohol absorption, which can throw your body off balance. Having a snack while you drink can help minimize that effect, keeping your energy levels up and supporting your immune system.
- Skip the caffeinated cocktails: Drinks like espresso martinis may keep you awake long after the party ends. Caffeine can disrupt both sleep and your body’s ability to recover overnight, so go easy on the caffeine if you want your immune system to stay strong.
- Drink plenty of water: Staying hydrated is essential for overall health, and it’s especially important when drinking alcohol. Hydration helps maintain good sleep and will also help you avoid the worst of a hangover, so keep that water flowing!
All in all – there are effective ways to minimise stress and keep your immune system fighting fit
Find the ones that work for you, not just for the festive season, but to optimise your immunity for a happy, and healthy new year
- Planning and sharing your meals
- Keeping active
- Meditating
- Talking with friends and family
- Sing and dance it out – it’s that time of year for carols, and maybe karaoke!
No matter if you can carry a tune or not, some studies have linked singing, and dancing while listening to music lowers levels of cortisol, the “stress hormone,” and decreased feelings of stress.
If you want to find out more about “Healthy Eating Tips for a Strong Immune System”
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