Part 2 — Preparing for the Holiday Season: Strengthening Immunity Before Sugar Season Begins

As the days shorten and the air cools, the excitement of the holiday season begins. From late October through November, our routines shift: more gatherings, richer meals, and sweets that seem to appear everywhere. While festive treats lift the spirit, they can also quietly burden the body’s immune defenses—setting the stage for fatigue, inflammation, and greater vulnerability as winter deepens.

The Early Sugar Surge and Immune Weakening

Even before flu season officially arrives, sugar intake begins to climb. According to the National Confectioners Association, Americans spend billions of dollars on candy during the Halloween season—and those indulgences often roll straight into Thanksgiving pies and December cookies. Research published through PMC and the New England Journal of Medicine confirms that holiday eating patterns from November through January skew heavily toward sweet, calorie-dense foods, with measurable short-term weight gain serving as a proxy for elevated sugar consumption.

Each sugar surge suppresses the immune system’s ability to fight viruses and bacteria by reducing the efficiency of white blood cells and increasing inflammation. The classic American Journal of Clinical Nutrition study (1973) demonstrated that 100 grams of simple sugars can inhibit neutrophil activity for several hours. More recent PubMed reviews reinforce that acute spikes in blood glucose weaken innate immunity, while PMC analyses show that chronic high sugar levels further impair immune defense.

As these patterns accumulate over weeks, the immune system doesn’t have time to recover between exposures—leaving the body depleted and more prone to illness as true winter sets in.

Winter’s Energy and the TCM Lens

In Traditional Chinese Medicine, late autumn marks the seasonal transition from the outward, expansive energy of summer to the inward, conserving energy of winter. This is the ideal time to protect and build Wei Qi, the body’s defensive energy that circulates near the skin and helps fend off Wind Invasion and Cold Invasion—the two main pathogenic forces of winter.

  • Wind Invasion occurs when sudden weather shifts or gusts penetrate the body’s defenses, leading to chills, stiff neck, and sore throat.

  • Cold Invasion sinks deeper into the system, causing fatigue, joint pain, and stagnation, especially when the body is already weakened or exposed to cold without protection.

Excess sugar consumption contributes to this vulnerability by weakening the Spleen, the organ responsible for transforming food into Qi. When the Spleen is overburdened, it produces dampness, which slows circulation and diminishes the body’s ability to create strong Wei Qi. As a result, external pathogens—like wind and cold—can enter more easily.

Supporting Wei Qi Through the Holidays

This is the season to simplify nourishment and build warmth from within. Favor foods that are gently warming, grounding, and easy to digest. Avoid excess sugar, iced drinks, and raw foods, which can cool the digestive fire and invite stagnation.

Warming Tea for Wei Qi Defense

Ingredients:

  • 3 slices fresh ginger

  • 1 stick cinnamon

  • 3 – 5 goji berries

  • 1 – 2 slices dried orange peel (or fresh zest)

  • 1 tsp raw honey (add after steeping)

Directions:
Simmer all ingredients (except honey) in 2 cups of water for 10 minutes. Strain, then stir in honey once the tea has cooled slightly. Drink warm to boost circulation and gently strengthen Wei Qi.

Immune-Building Congee

Ingredients:

  • ½ cup jasmine or short-grain rice

  • 4 cups water or bone broth

  • 1 slice fresh ginger

  • 1 Tbsp astragalus root (Huang Qi)

  • Optional: finely chopped shiitake mushrooms, scallions, or a drizzle of sesame oil

Directions:
Simmer all ingredients together for 1 hour or until porridge-like. Remove astragalus before serving. This simple dish warms digestion, supports the Spleen, and helps generate protective energy.

Everyday Habits to Guard Against Cold and Wind

  • Keep the neck, upper back, and feet covered in windy or cold weather.

  • Favor soups, stews, and teas over raw salads and cold drinks.

  • Maintain regular sleep to allow Wei Qi to regenerate overnight.

  • Include gentle movement—tai chi, stretching, or mindful walks—to circulate Qi without depleting energy reserves.

How Acupuncture and Herbal Medicine Build Wei Qi

Acupuncture, cupping, and moxibustion all help stimulate circulation and strengthen Wei Qi, while herbal formulas such as Yu Ping Feng San (Jade Windscreen Powder), Gan Jiang Tang, or warming adaptogens like astragalus and ginger enhance immune resilience from the inside out.
By balancing organ systems—especially the Lungs, Spleen, and Kidneys—acupuncture and herbal medicine create an internal environment where cold and wind cannot easily invade.

Autumn is the ideal time to fortify your health and prepare your body for the months ahead.
✨ Call Alitheia Healing Acupuncture today to schedule your seasonal wellness session and keep your immune system strong all winter long.

References:
National Confectioners Association (2024–2025); Food Manufacturing & NielsenIQ (2025); New England Journal of Medicine; PMC Holiday Nutrition Reviews; Sanchez A. et al., Am J Clin Nutr (1973); PubMed Mechanistic Reviews on Hyperglycemia & Immunity; ResearchGate analyses on diet and respiratory infection risk.

Alethea Jones