We Are Not in Cold and Flu Season: We Are in Low Vitamin D and High Sugar Season
Rethinking the Narrative Around Seasonal Illness
Each year, as temperatures drop and winter sets in, a familiar warning echoes through society: cold and flu season is here. People are urged to brace themselves with vaccines, over-the-counter medications, and tissues at the ready. But what if the real issue isn’t a viral season at all? What if what we’re actually experiencing is the consequence of low vitamin D levels and high sugar intake? This perspective changes everything.
The Role of Vitamin D in Immunity
Vitamin D isn’t just for bone health. It plays a crucial role in supporting the immune system. This fat-soluble vitamin helps activate T cells, the immune warriors that detect and destroy pathogens. Without enough vitamin D, the immune system becomes sluggish, unable to mount a proper defense. During the colder months, when sun exposure is reduced and people spend more time indoors, vitamin D levels tend to plummet. This leaves the body more vulnerable to infections like colds and flu.
Why We’re Deficient in Vitamin D
Modern lifestyles contribute significantly to vitamin D deficiency. Even in sunny regions, people are indoors more than ever before, working under artificial lights, avoiding sun exposure due to skin cancer fears, and slathering on sunscreen that blocks UVB rays required for vitamin D synthesis. Add to this the natural angle of the sun during winter, which reduces the body’s ability to make vitamin D even when exposure occurs. The result? A silent epidemic of vitamin D deficiency.
The Hidden Dangers of High Sugar Intake
Simultaneously, sugar consumption tends to skyrocket in colder months. From holiday treats to comforting baked goods, sugar seems omnipresent. Unfortunately, sugar does more than just add empty calories. It suppresses the immune system, feeds harmful bacteria in the gut, increases inflammation, and promotes insulin resistance. This combination of effects makes the body more susceptible to illness and slows down recovery time.
Sugar, Inflammation, and Immunity
The connection between sugar and chronic inflammation is well-documented. Consuming high levels of refined sugar spikes blood glucose levels, which in turn raises insulin. Chronically elevated insulin promotes systemic inflammation, a known precursor to many modern diseases. Inflammation also interferes with immune signaling, making the body less responsive to invading pathogens. This is why people with metabolic issues, like prediabetes and type 2 diabetes, often struggle more with colds, flus, and other infections.
Bone Broth, Meat, and Eggs: Nutrient-Dense Immunity Builders
Instead of leaning on synthetic supplements or relying on symptom management, what if we focused on foundational nutrition? Bone broth, meat, and eggs are some of the most nutrient-dense foods available and they can support immune function from the inside out. Bone broth is rich in collagen, amino acids like glycine, and minerals that help repair the gut lining and support immune cells. Meat provides complete proteins, iron, zinc, and B vitamins essential for immune cell development. Eggs are a powerhouse of fat-soluble vitamins (including vitamin D), choline, and protein.
Why the Cold Season Really Strikes
When we combine low levels of immune-supportive nutrients like vitamin D with an increase in sugar consumption, it becomes clear that our bodies are simply less prepared to fight off viruses. The colder weather may bring more people indoors, increasing transmission rates, but the real reason we get sick more often during winter may be due to weakened internal defenses, not a more aggressive virus season.
Natural Ways to Boost Vitamin D
To protect your health year-round, especially during winter, increasing vitamin D levels is essential. Spend time outdoors when the sun is out, ideally during midday. Consider vitamin D-rich foods such as egg yolks, liver, fatty fish (like salmon, mackerel, and sardines), and fortified products. In areas with limited sunlight, supplementation with D3 (cholecalciferol) can be an effective strategy. Always test your levels before supplementing, and aim for optimal—not just sufficient—ranges.
Cutting Sugar Without Feeling Deprived
Reducing sugar doesn’t mean eliminating pleasure from your plate. Swap refined sugar for naturally sweet whole fruits. Replace soda with herbal teas or infused water. Make desserts from dates, honey, or maple syrup in moderation. Focus meals around protein, fiber, and healthy fats to stabilize blood sugar and reduce cravings. Often, sugar binges are a response to blood sugar dips caused by carb-heavy, nutrient-poor meals.
The Gut-Immune Connection
Approximately 70% of the immune system resides in the gut. A diet high in sugar and low in nutrients damages the gut lining and disrupts microbial balance, leading to a weakened immune system. Bone broth helps restore gut integrity. Fermented foods like sauerkraut, kimchi, and kefir support beneficial bacteria. Cutting out processed foods and including gut-supportive nutrients is essential during immune-challenging seasons.
Building a Seasonal Immune Strategy
Instead of bracing for colds and flu every winter, build an immune-strong lifestyle that focuses on prevention. Start by supporting your body with whole foods. Include vitamin D-rich sources daily. Make bone broth a regular part of your meals. Prioritize sleep, hydration, and stress reduction. Move your body in ways that feel good. These actions will improve your resilience and decrease your likelihood of falling ill.
Rethink the Real Epidemic
It’s not just about seasonal viruses. It’s about metabolic health, nutrient sufficiency, and the cumulative impact of lifestyle choices. Cold and flu season may simply be a convenient label for what is, in reality, a manifestation of widespread nutritional deficiencies and sugar overload. By shifting the narrative, we empower ourselves to take control of our health.
Final Thoughts: Let Food Be Your Medicine
We can change how we experience winter. We can reduce our reliance on medications and avoid getting caught in the cycle of sickness. It starts with recognizing that we aren’t victims of the season. We are participants in a lifestyle that can either weaken or strengthen our immunity. Bone broth, meat, eggs, sunlight, and whole foods offer powerful tools to thrive through the colder months. Let’s stop blaming the season and start supporting our bodies the way they were designed to be nourished.
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We Are Not in Cold and Flu Season: We Are in Low Vitamin D and High Sugar Season
Kirsten Hamilton
Rethinking the Narrative Around Seasonal Illness
Each year, as temperatures drop and winter sets in, a familiar warning echoes through society: cold and flu season is here. People are urged to brace themselves with vaccines, over-the-counter medications, and tissues at the ready. But what if the real issue isn’t a viral season at all? What if what we’re actually experiencing is the consequence of low vitamin D levels and high sugar intake? This perspective changes everything.
The Role of Vitamin D in Immunity
Vitamin D isn’t just for bone health. It plays a crucial role in supporting the immune system. This fat-soluble vitamin helps activate T cells, the immune warriors that detect and destroy pathogens. Without enough vitamin D, the immune system becomes sluggish, unable to mount a proper defense. During the colder months, when sun exposure is reduced and people spend more time indoors, vitamin D levels tend to plummet. This leaves the body more vulnerable to infections like colds and flu.
Why We’re Deficient in Vitamin D
Modern lifestyles contribute significantly to vitamin D deficiency. Even in sunny regions, people are indoors more than ever before, working under artificial lights, avoiding sun exposure due to skin cancer fears, and slathering on sunscreen that blocks UVB rays required for vitamin D synthesis. Add to this the natural angle of the sun during winter, which reduces the body’s ability to make vitamin D even when exposure occurs. The result? A silent epidemic of vitamin D deficiency.
The Hidden Dangers of High Sugar Intake
Simultaneously, sugar consumption tends to skyrocket in colder months. From holiday treats to comforting baked goods, sugar seems omnipresent. Unfortunately, sugar does more than just add empty calories. It suppresses the immune system, feeds harmful bacteria in the gut, increases inflammation, and promotes insulin resistance. This combination of effects makes the body more susceptible to illness and slows down recovery time.
Sugar, Inflammation, and Immunity
The connection between sugar and chronic inflammation is well-documented. Consuming high levels of refined sugar spikes blood glucose levels, which in turn raises insulin. Chronically elevated insulin promotes systemic inflammation, a known precursor to many modern diseases. Inflammation also interferes with immune signaling, making the body less responsive to invading pathogens. This is why people with metabolic issues, like prediabetes and type 2 diabetes, often struggle more with colds, flus, and other infections.
Bone Broth, Meat, and Eggs: Nutrient-Dense Immunity Builders
Instead of leaning on synthetic supplements or relying on symptom management, what if we focused on foundational nutrition? Bone broth, meat, and eggs are some of the most nutrient-dense foods available and they can support immune function from the inside out. Bone broth is rich in collagen, amino acids like glycine, and minerals that help repair the gut lining and support immune cells. Meat provides complete proteins, iron, zinc, and B vitamins essential for immune cell development. Eggs are a powerhouse of fat-soluble vitamins (including vitamin D), choline, and protein.
Why the Cold Season Really Strikes
When we combine low levels of immune-supportive nutrients like vitamin D with an increase in sugar consumption, it becomes clear that our bodies are simply less prepared to fight off viruses. The colder weather may bring more people indoors, increasing transmission rates, but the real reason we get sick more often during winter may be due to weakened internal defenses, not a more aggressive virus season.
Natural Ways to Boost Vitamin D
To protect your health year-round, especially during winter, increasing vitamin D levels is essential. Spend time outdoors when the sun is out, ideally during midday. Consider vitamin D-rich foods such as egg yolks, liver, fatty fish (like salmon, mackerel, and sardines), and fortified products. In areas with limited sunlight, supplementation with D3 (cholecalciferol) can be an effective strategy. Always test your levels before supplementing, and aim for optimal—not just sufficient—ranges.
Cutting Sugar Without Feeling Deprived
Reducing sugar doesn’t mean eliminating pleasure from your plate. Swap refined sugar for naturally sweet whole fruits. Replace soda with herbal teas or infused water. Make desserts from dates, honey, or maple syrup in moderation. Focus meals around protein, fiber, and healthy fats to stabilize blood sugar and reduce cravings. Often, sugar binges are a response to blood sugar dips caused by carb-heavy, nutrient-poor meals.
The Gut-Immune Connection
Approximately 70% of the immune system resides in the gut. A diet high in sugar and low in nutrients damages the gut lining and disrupts microbial balance, leading to a weakened immune system. Bone broth helps restore gut integrity. Fermented foods like sauerkraut, kimchi, and kefir support beneficial bacteria. Cutting out processed foods and including gut-supportive nutrients is essential during immune-challenging seasons.
Building a Seasonal Immune Strategy
Instead of bracing for colds and flu every winter, build an immune-strong lifestyle that focuses on prevention. Start by supporting your body with whole foods. Include vitamin D-rich sources daily. Make bone broth a regular part of your meals. Prioritize sleep, hydration, and stress reduction. Move your body in ways that feel good. These actions will improve your resilience and decrease your likelihood of falling ill.
Rethink the Real Epidemic
It’s not just about seasonal viruses. It’s about metabolic health, nutrient sufficiency, and the cumulative impact of lifestyle choices. Cold and flu season may simply be a convenient label for what is, in reality, a manifestation of widespread nutritional deficiencies and sugar overload. By shifting the narrative, we empower ourselves to take control of our health.
Final Thoughts: Let Food Be Your Medicine
We can change how we experience winter. We can reduce our reliance on medications and avoid getting caught in the cycle of sickness. It starts with recognizing that we aren’t victims of the season. We are participants in a lifestyle that can either weaken or strengthen our immunity. Bone broth, meat, eggs, sunlight, and whole foods offer powerful tools to thrive through the colder months. Let’s stop blaming the season and start supporting our bodies the way they were designed to be nourished.
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