5 Immune System Hacks for the Holidays

5 Immune System Hacks for the Holidays

1. You’re Sweet Enough!
   • I wish I could recommend indulging in those sweet treats to boost your immune system…but the verdict is still out on that. In fact, consuming excess added sugar (~100grams) can reduce your immune system function for up to 5 hours! Although 100 grams seems like a lot, it adds up pretty quickly through sugary drinks and snacks throughout the day.
2. Sleep In
   • Did I really just recommend sleeping in? I sure did. During the winter months, it is best to obtain even more sleep than usual. Between holiday parties and binging on Christmas movies, you might be tempted to stay awake until the wee hours of the night. Sleeping for 7+ hours with quality sleep each night and practice good sleep hygiene to give your immune system a great fighting chance.
3. Sparkle
   • I get it – it is cold and dark out and it’s harder to get out of bed to break a sweat. Just 20 minutes of exercise, however, can provide anti-inflammatory benefits and boost certain immune cells. How do you motivate yourself? You don’t. You just do it and you grab a friend or loved one to go with you or let them know to hold you accountable.
4. Stress Mastery 
   • Your stress hormone, cortisol, lowers the immune system response by lowering T cell production and function. Cortisol can also impair the diversity and amount of your beneficial gut bacteria and send improper responses to your immune cells. For many, this time of year is particularly stressful due to finances, relationship problems, or loss of loved ones. Despite the hustle and bustle of this time of year, it is more important than ever to take time out daily and weekly for yourself. Engage in positive connections as much as possible and journal, meditate, pray frequently. Consider professional services when needed for further support.
5. Supplements
   • While you maintain those healthy lifestyle habits, these are my favorite supplements to prevent and treat colds and flus. Higher dosages are needed for some of them during an acute infection.
     • Defense-gen: support for bacterial infections
     • Vrl-gen: support for viral infections
     • Colloidal Silver: great antimicrobial (bacterial, viral, fungal infections)
     • Vitamin D: receive a minimum of 2,000IU’s per day.
     • Vitamin C: receive at least 1,000mg/day during the winter season
     • Probiotics: depending on your gut health, I typically recommend 25 billion/day
     • UNDA 2: support for upper respiratory tract infections, sore throats, headaches, and nasal congestion
     • UNDA 5: support for coughs, asthma, post nasal drip
     • UNDA 15: regulates a fever

Be well,

Dr. Yas