As a family we have enjoyed reasonably good health over the years, but when I think back, we were most often sick at Christmas time. Speaking for myself, I spent more time in emergency rooms and medical clinics in December than I care to remember. I was working one Christmas day in ICU and my ears were so blocked, I could hardly hear a thing in my stethoscope. The doctor who checked my ears said there was no infection, yet my head felt like it would burst. I have had two bouts of influenza in December which left me ill and congested for weeks. For several years I was the first in line for my flu shot but I no longer get one even though I work in health care.
Many illnesses can be treated symptomatically with drugs but it takes time and detective skills to figure out the root causes. If a patient comes to me with back or neck pain, I ask about their occupation, their chair, mattress and pillow before I treat their problem area. Sometimes a simple change is all that is needed to eliminate the pain. And I have linked most of our December illnesses to sugar overload. A classic study in published in 1973 in the American Journal of Clinical Nutrition* demonstrated that 100g of various sugars and starches reduced activity of white blood cells up to 45%. This effect on the immune system lasted for five hours.
Growing up, I was taught to avoid addictive substances like alcohol, nicotine and other drugs but sugar, which is also highly addictive, was repeatedly used as a reward. If there was one thing I would do differently in raising my children, it would be to avoid the use of sweets and simple carbohdrates as a the highlight of birthdays and holidays like Christmas and Easter. As I get older, I recognize that too much sugar and processed food increases the likelihood that I will have fatigue, joint pain, headaches, fluid retention and higher blood pressure. Taking nutritional supplements does not replace our need for a healthy diet with plenty of vegetables and fruit.
I have eaten oatmeal for breakfast for decades but recently I have started eating a big salad instead. I fill a bowl with greens, add fresh fruit, a handful of nuts and seeds and splash it with good quality balsamic vinegar. It leaves me satisfied all morning. I often have a lunch salad but add legumes and cut up vegetables instead of fruit and nuts. Kale is one of the healthiest greens around, but I am not very fond of the taste and texture. Every week I juice a bundle of kale along with a whole lemon, oranges or apples, celery or cucumber, carrots and a knob of fresh ginger. I freeze the juice in daily portions and drink it diluted half and half with water. Someone accustomed to sweet sodas may think this is a wretched combination, but my tastebuds have become used to the taste.
The French translation= "cool very hot"
There are many special food treats to enjoy at this time of year which are not sugary. We bought a box of fresh citrus fruit this month and stocked up on fresh nuts, special cheeses and other savoury treats. I visited a local Indian grocery store last weekend to by some spices for a delicious curry a lady brought to a church potluck meal. The chili powder came in two varieties;- "Very Hot" and "Extremely Hot". I had to laugh at the English translations on the imported spice packages. But this shop had the most delicious vegetable samosas at the counter and they were a treat that beat any boxed chocolate at Walmart.
Here is to a healthy, green Christmas!
*References
1. Sanchez A, et al. Role of sugars in human neutrophilic phagocytosis.
Am J Clin Nutr 1973; 26: 1180-84
2. Ringsdorf WM jr, Cheraskin E and Ramsey RR jr. Sucrose, Neutrophilic Phagocytosis, and Resistance to Disease.
Dent Surv 1976; 52 (12): 46-48
As a family we have enjoyed reasonably good health over the years, but when I think back, we were most often sick at Christmas time. Speaking for myself, I spent more time in emergency rooms and medical clinics in December than I care to remember. I was working one Christmas day in ICU and my ears were so blocked, I could hardly hear a thing in my stethoscope. The doctor who checked my ears said there was no infection, yet my head felt like it would burst. I have had two bouts of influenza in December which left me ill and congested for weeks. For several years I was the first in line for my flu shot but I no longer get one even though I work in health care.
Many illnesses can be treated symptomatically with drugs but it takes time and detective skills to figure out the root causes. If a patient comes to me with back or neck pain, I ask about their occupation, their chair, mattress and pillow before I treat their problem area. Sometimes a simple change is all that is needed to eliminate the pain. And I have linked most of our December illnesses to sugar overload. A classic study in published in 1973 in the American Journal of Clinical Nutrition* demonstrated that 100g of various sugars and starches reduced activity of white blood cells up to 45%. This effect on the immune system lasted for five hours.
Growing up, I was taught to avoid addictive substances like alcohol, nicotine and other drugs but sugar, which is also highly addictive, was repeatedly used as a reward. If there was one thing I would do differently in raising my children, it would be to avoid the use of sweets and simple carbohdrates as a the highlight of birthdays and holidays like Christmas and Easter. As I get older, I recognize that too much sugar and processed food increases the likelihood that I will have fatigue, joint pain, headaches, fluid retention and higher blood pressure. Taking nutritional supplements does not replace our need for a healthy diet with plenty of vegetables and fruit.
I have eaten oatmeal for breakfast for decades but recently I have started eating a big salad instead. I fill a bowl with greens, add fresh fruit, a handful of nuts and seeds and splash it with good quality balsamic vinegar. It leaves me satisfied all morning. I often have a lunch salad but add legumes and cut up vegetables instead of fruit and nuts. Kale is one of the healthiest greens around, but I am not very fond of the taste and texture. Every week I juice a bundle of kale along with a whole lemon, oranges or apples, celery or cucumber, carrots and a knob of fresh ginger. I freeze the juice in daily portions and drink it diluted half and half with water. Someone accustomed to sweet sodas may think this is a wretched combination, but my tastebuds have become used to the taste.
Here is to a healthy, green Christmas!
*References 1. Sanchez A, et al. Role of sugars in human neutrophilic phagocytosis. Am J Clin Nutr 1973; 26: 1180-84
2. Ringsdorf WM jr, Cheraskin E and Ramsey RR jr. Sucrose, Neutrophilic Phagocytosis, and Resistance to Disease. Dent Surv 1976; 52 (12): 46-48