‘Tis the season to be merry and eat lots and lots of candy and cookies. Unfortunately, it is also the season to catch the flu. And the consumption of all that sugar in our diets at this time of year may contribute to us contracting the flu, and it can even make the flu more severe. Ironically, having the flu itself can affect the ability of our bodies to regulate our own levels of sugar in the blood, creating a perfect storm. When we consume sugar, particularly in excess as we do during this time of year, we essentially paralyze our immune systems, leading to getting sick more often and more severely.
What Is the Flu?
The flu is a catch-all name for a family of viruses that are called influenza viruses. Viruses are microscopic data packets that enter our own cells and upload their version of an operating system, hijack the replication center, and start churning out copies of themselves. Each year, several strains of influenza are identified as the primary forms that will be circulating. For most people who get the flu, the symptoms are mild to moderate and last a few days.
How Do Our Bodies Respond to the Flu?
Our immune systems have several mechanisms by which they protect our bodies, all of which require special immune cells to respond to the site of infection. This is true for both viral and bacterial infections. For the flu, this often means targeting the sinuses, lungs, and throat. To get to those sites, the body opens up the blood vessels wider and allows cells to slip through small openings and into the space around cells and other tissue. This is achieved by locally releasing chemicals, called cytokines, that cause things to be “leaky,” or as we view it, inflamed and swollen. It is why your nose gets stuffy and your lungs tighten. It is also why some people develop pneumonia and may find themselves short of breath.
How Does Sugar Impact the Flu?
Those inflammatory cytokines are necessary for healing, but they are also potentially harmful if they occur in excess. High levels of glucose (sugar in the form the body uses) lead to increased levels of inflammatory cytokines, which can lead to more edema in the lungs and a higher risk of injury to those organs. Glucose may alter the efficacy of immune cells once they arrive on the scene and can serve as a substrate for bacterial growth as well. Influenza itself can increase glucose release and impair the ability of insulin to work effectively, creating more inflammation.
How to Avoid the Flu This Season
It’s important to strike a balance this time of year. Sure, you can eat some sweets and treats, but make sure you’re also consuming nutritiously dense foods and keeping the goodies to a minimum. Here are some tips to keep in mind as you aim to stay healthy this season.
- Look to whole grains for foods and desserts, like fresh fruit and tarts with complex carbohydrate crusts.
- Add protein like nuts and cheeses to desserts and meals.
- Fill up on wholesome foods before you go to a party.
- Have the foods you crave, but only take one bite of each.
- Wash your hands frequently and use hand sanitizer before and after touching anyone else’s hands or food.
- Stay home if you are sick so you don’t share germs along with holiday cheer.
- Hit the veggie tray first.
- Do not share drinks, dishes, or utensils with anyone else.
Dr. Thomas Keogh at Bare Chiropractic in Billings, MT, uses his understanding of the impact of spinal alignment and the nervous system to restore overall health, which can allow the body to heal itself when faced with illnesses such as influenza. The healthier the individual is before they come down with the flu, the better their outcomes after. More than that, it can help prevent one from getting the flu to start with. By maintaining a healthy diet and normal blood glucose levels, you can help reduce your risk of serious complications with the flu. Reach out today to Dr. Keogh and start on your pathway to health.
Sources
Hulme, K. D., Yan, L., Marshall, R. J., Bloxham, C. J., Upton, K. R., Hasnain, S. Z., Bielefeldt-Ohmann, H., Loh, Z., Ronacher, K., Chew, K. Y., Gallo, L. A., & Short, K. R. (2020). High glucose levels increase influenza-associated damage to the pulmonary epithelial-endothelial barrier. eLife, 9, e56907. https://elifesciences.org/articles/56907
Ohno, M., Sekiya, T., Nomura, N. et al. Influenza virus infection affects insulin signaling, fatty acid-metabolizing enzyme expressions, and the tricarboxylic acid cycle in mice. Sci Rep 10, 10879 (2020). https://www.nature.com/articles/s41598-020-67879-6
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, R. E., Akbari, M., Xu, H., & Shotorbani, S. S. (2021). Harmful effects of high amounts of glucose on the immune system: An updated review. Biotechnology and applied biochemistry, 68(2), 404–410. https://iubmb.onlinelibrary.wiley.com/doi/10.1002/bab.1938
