Why the holidays make you sick: 4 tips to beat it

We all know how hectic the holiday season can be…

You spend weeks overindulging your sweet-tooth, skimping on sleep and all your health and fitness habits go out the window.

However, your energy levels have been at an all-time high and you’ve probably felt better than ever. Do you ever stop to wonder why?

It might be a good time to do that…

Because, very often, your body starts to feel quite the opposite as the holidays begin nearing their end. You find it difficult to get back into the swing of things, including your usual routines — family, work and yes, stress — and to your surprise the migraines are back with a vengeance and you feel more tired than usual.

This phenomenon is called ‘The Let Down Effect” — and, unfortunately, it’s not unusual to be hit hard with it this time of year…

What exactly is “The Let Down Effect”?

If you’re like most people you probably believe that illnesses mostly happen during stressful events. But, in fact, we are most vulnerable to illnesses right after a period of heightened stress levels which are followed by a rapid drop in stress levels.

Imagine a car speeding at 90 mph and then abruptly coming to a quick stop. Now visualize how your immune system becomes compromised, leaving you exposed to possible illnesses. That’s a perfect analogy for The Let Down Effect, a term coined for the observation that people tend to experience an increase in illnesses or symptoms following stressful events, even after positive events such as after the holidays.

Why illness is triggered after the stressful period has ended?

When you become stressed, the brain, as well as key hormone-producing glands, undergoes chemical changes that affect the whole body. During periods of high stress levels, the body releases key hormones — including glucocorticoids (like cortisol); epinephrine and norepinephrine. This triggers the release of other “fight-or-flight” hormones, such as adrenalin, from the adrenal glands.

Behavioral neuroscientist Leah Pyter, an assistant professor of psychiatry at The Ohio State University Medical Center, describes how glucocorticoids can reactivate latent viral infections, for which symptoms are only obvious after a few days. It’s why symptoms seem to only appear after the stress has lifted, for example, during the weekend or on a trip.

Interestingly, while you’re under stress, the rise in cortisol and other stress hormones can shield you from feeling pain, which is why during stressful times, we often don’t feel pain and experience a surge of energy.

Stop making yourself sick

So, what can you do to shift yourself into a healthier pattern and reduce the high and lows from the Let-Down Effect?  Here are a few tips you can use to keep your stress levels down and your immune system strong.

1. Focus on your diet

This one is important. If you’re running on empty, or eating unhealthy foods, your cortisol levels rise, increasing your glucose levels and causing your immune system to crash. By eating frequent, well-balanced meals filled with cruciferous vegetables, lean meats or other protein sources, whole grains, and fresh fruit, you’re lowering your stress hormones and supporting your immune system.

2. Exercise for increased immunity

Various studies have shown that even mild exercise can lead to a better immune system. Take a brisk walk or easy jog outside for 15 minutes. Another stress-reducing exercise is practicing yoga, or mediation.  So take some time to center yourself and practice healthy stress-relief measures. Interestingly, studies on mindful meditation show that meditation not only reduces stress and anxiety better than antidepressants, but also strengthens a part of the brain associated with self-control.

3. Focus on better sleep

In our society, we often sacrifice sleep for the sake of efficiency. But science is showing how detrimental that is. Sleep disruption can contribute to some of our most serious degenerative diseases. Not only that, insomnia may indicate an underlying health issue.

Most often, however, sleep disorders result from our overly-busy, pro-inflammatory lifestyles. By taking healthy measures to reset our natural circadian rhythms, you can restore balance, promote better sleep patterns, and improve long-term health.

4. Supplements and herbs for winter

There are many botanicals that can help your immune system during the winter time. My first priority is boosting immunity, and there are many supplements that can help. Vitamin C is an old standby and zinc is an essential cofactor for immune function. Immune-supportive botanicals include astragalus, garlic, ginger, lemon balm, licorice root, rosemary, oregano and Siberian ginseng.

What other gifts from nature supports the immune system? Mushrooms. Yes, mushrooms protect your body like nothing else. They contain beta-glucans, a family of carbohydrates that have been shown to energize immune cells and help them orchestrate a strong response. Mushrooms also nourish the digestive system. Although we don’t usually think of our gastrointestinal tract in terms of immunity, it is actually our first line of defense, with immune cells lining the entire length of our small intestine. Mushroom beta-glucans are also “prebiotics”, supporting the health of the GI lining as well as providing nutrients for our beneficial bacteria.

With immune support in mind for this time of year, I always look to modified citrus pectin (MCP). Made from the pith of citrus fruit peel, MCP has been found to have a strong supportive effect on immunity. Research has shown the ability of MCP to reduce oxidative stress (antioxidant effects) and to positively modulate a variety of immune cells. MCP also binds to heavy metals, removing these damaging toxins from the body.

Our best chance for beating The Let Down Effect is to understand how it works and take active steps to keep balanced during times of elevated stress levels. Simple practices can be very protective:

1. Make wise food choices
2. Take time to exercise
3. Meditate or just breathe

Adding allies from the plant kingdom — botanicals and medicinal mushrooms — can provide further support in reducing stress levels, keeping your body’s fight or flight response at bay, and keeping your immune system strong. Try enjoying the holidays in a more balanced way this year and see if you emerge in better shape for the New Year ahead!