Stave Off Sickness This Holiday Season

By Sarah Renschler, RDN, LD, CDCES 

Cold and flu season is upon us. Staying healthy during this season is important for everyone, but particularly those with diabetes. While there is no surefire way to avoid illness, there are some things you can do to try to prevent it or improve your recovery time. A healthy immune system is vital for fighting off illness, especially with diabetes. Building a strong immune system should be a year-round process, but it is never too late to start. Let’s explore how you can boost your immune system this season while managing diabetes.

1. Choose the right nutrient-dense foods. Good nutrition is a crucial part of staying healthy and fighting off illness. Our bodies need certain food nutrients to help our immune systems keep us healthy. You've probably heard that vitamin C can help boost immunity, and there are many supplements that can give you a quick dose of vitamin C if needed. However, it is important to have sufficient vitamin C intake at all times, not just when you are sick. Having enough vitamins and minerals already in your body, rather than waiting until you are sick, may help to prevent illnesses. Foods containing other nutrients such as vitamins A, B6, D, zinc, and antioxidants can also help protect you from illness and reduce any oxidative stress and inflammation in your body. Incorporate foods rich in these vitamins and minerals, such as citrus fruits, broccoli, spinach, and berries, as well as spices like garlic, turmeric and ginger. 
2. Drink your water! We tend to drink less when it is cold out. High blood sugar levels, coupled with illness, can cause dehydration. If we aren’t properly hydrated, our immune system may not be able to function properly. 
3. Regularly check your blood sugar levels. Diabetes is more challenging to manage when you are sick. Illness can cause an increase in blood sugar levels, so it is crucial to stay on track as best you can. Check your blood sugar every 2-4 hours. 
4. Stay active and manage your stress. The holiday season can be a stressful time, which can raise blood sugars and diminish your immune system. Find healthy ways to cope with stress, such as being physically active, taking time for yourself, reading a book, calling a friend, journaling, or whatever is effective for you. 
5. Catch some ZZZ’s. Don’t underestimate the power of a good night’s sleep. Not getting enough sleep can make you more susceptible to illness. Sleep can help to fight infection and inflammation. Aim for seven or more hours of sleep a night. 

While it may be the season of sweets and comfort food, don't forget to feed your immune system, too! Don’t let a cold or the flu hold you back this season. If you are looking for a cozy soup that will help boost your immune system without spiking your blood sugar, give this Turmeric-Ginger Chicken Soup a try! 

Turmeric-Ginger Chicken Soup Recipe

Ingredients 

• 1 tablespoon olive oil 
• 2 yellow onions, diced 
• 2 carrots, peeled and diced 
• 2 stalks of celery, diced 
• 4 medium cloves of garlic, chopped 
• 2-inch piece of fresh ginger, grated 
• 1 tablespoon turmeric 
• 6 cups chicken stock 
• 3 cups cooked chicken, shredded 
• 4 Roma tomatoes, diced 
• Salt and pepper to taste 
• 1 bunch fresh cilantro, chopped 

Directions 

1. In a large pot or Dutch oven over medium heat, heat oil until shimmering. 
2. Add onions, carrots, celery, garlic, ginger and turmeric. 
3. Cook, stirring constantly, until fragrant, about 2 minutes. 
4. Add chicken stock and simmer over medium heat for 15 minutes. 
5. Add shredded chicken and diced tomatoes. 
6. Reduce heat and simmer for another 15 minutes. 
7. Season to taste and top with cilantro. 

Sarah Renschler, RDN, LD, CDCES, is a dietitian and diabetes educator at Owensboro Health Healthpark.