Flu Season or Sugar Season and the Inflammatory Effects
- ahwcweb
- Oct 29
- 6 min read
When Is Flu Season?
According to the Center for Disease Control and Prevention (CDC) flu season in the United States typically begins in October and can last through April.
Why would flu season be so much higher October to April? There may be several reasons:
We are not getting outside in the sunshine and fresh air as much because of the colder weather.
We are less active.
We are not drinking as much water.
It’s holiday season and holiday can be stressful.
But one of the biggest factors is:
The extra pounds of sugar we consume during October to April.
American consume a lot of sugar in any given month, averaging around 9 pounds of sugar per person per month. Wow! But during the months of October through April, known as the flu season, we add an additional 1.5 to 4.5 pounds of sugar a month depending on the month. See Chart below.
Estimated Monthly Sugar Consumption in the U.S. (Per Capita)
Month | Sugar Consumption (Pounds/Person) |
October | 11.5 |
November | 12.0 |
December | 13.5 |
January | 10.5 |
February | 11.2 |
March | 10.8 |
April | 11.0 |
Annual Total: ~127 lbs/person
These estimates are based on USDA and CDC data on annual per capita sugar consumption (~127 lbs/year), distributed according to seasonal trends and holiday spikes.Sources: USDA Sugar and Sweeteners Yearbook, CDC Added Sugars Facts
From Halloween to Easter, we’re not just celebrating holidays; we’re indulging in a months-long sugar binge that quietly sabotages our immune defenses. The real culprit behind winter sniffles might not be the cold—it could be the sweets and candy.
The Sweet Spiral
It all begins on October 31. Halloween ushers in candy everywhere—in bowls, bags, desks, and lunchboxes. And let’s be honest: we’re eating it for weeks.
Then comes Thanksgiving, where gluttony reigns with pies, sweet potatoes topped with marshmallows, and sugary drinks.
Christmas follows with cookies, candy cane, cocoa, eggnog and cocktails.
New Year’s Eve? Champagne and desserts.
Valentine’s Day? Chocolate overload.
St. Patrick’s Day? Alcohol -- yes, still sugar, and more cookies.
And finally, Easter brings pastel-colored sugar bombs in every form.
That’s six months of near-constant sugar exposure. No wonder we’re sick.
Sugar vs. Your Immune System and the inflammatory effects
Scientific research shows that sugar consumption directly weakens your immune function. A pivotal study published in The American Journal of Clinical Nutrition found that consuming 100 grams of sugar (roughly a soda and a candy bar) suppresses white blood cell activity for up to five hours. These cells—especially neutrophils—are your body’s first line of defense against viruses and bacteria.
Another study in Nutrients (2018) linked high sugar intake to chronic inflammation, which impairs immune response. And according to Frontiers in Immunology (2021), stable blood sugar levels are essential for optimal immune cell function and to control inflammation.
A Day in the Life of Joe’s Immune System
Meet Joe. He starts his day with a caramel latte and a muffin (45g sugar). Mid-morning, he grabs a “healthy” granola bar (15g added sugar). Lunch includes a small soda (39g) and a sandwich with sugary condiments (20g). He then experiences an afternoon slump, so he reaches for a few cookies (25g). Dinner is a pasta dinner with another small soda (39g) and he needs “something sweet to make a meal complete”: Ice cream (30g).
Total sugar: more than 200 grams or approximately 1 cup plus 2 Tablespoons of sugar for the day.
How well will Joe’s immune system function?
Joe’s immune system is under siege. His neutrophils are sluggish, inflammation markers are elevated, and his body’s ability to fight off viruses is compromised. If Joe encounters the flu virus today, his defenses are down—and the virus has a head start. By how much?
Consuming 1 cup of sugar (about 200 grams) can significantly impair immune function for longer than 5 hours, reducing white blood cells' ability to kill bacteria by up to 50%. This temporary suppression leaves the body more vulnerable to infections during that window.
Here is the Breakdown Effects on the Immune System
White blood cells (neutrophils) ability to engulf and destroy pathogens drops by 40–50% within 30 minutes of sugar intake.
This “immune paralysis” can last 4 to 6 hours, during which your body is less equipped to fight off viruses and bacteria.
Inflammation increases, triggering the release of pro-inflammatory cytokines that further weaken immune response.
Gut microbiome disruption occurs as sugar feeds harmful bacteria and yeast, reducing beneficial microbes that support immunity.
Dr. Michael Roizen of the Cleveland Clinic notes that high sugar levels allow bacteria and viruses to propagate (multiply) more easily because the innate (natural) immune system is compromised.
What Can You Do Instead? Empower Your Immune System
Want to flip the script? Here’s how to support your immune system through smarter food choices:
Eat colorful vegetables: Bell peppers, spinach, broccoli, and carrots are rich in antioxidants and vitamin C that strengthen your immune system.
Choose whole fruits: Apples, mango, and especially berries offer fiber and phytonutrients without the sugar spike when balanced with healthy fats, vegetables or plant proteins (beans, tofu, nuts, seeds, etc.).
Include healthy fats: Avocados, nuts, and seeds help reduce inflammation (but use them sparingly (1/4 cup a day) if weight loss is desirable).
Choose high fiber plant proteins: Beans, peas, lentils to help reduce inflammation and toxin build-up, and improve elimination of toxins from the body.
Stay hydrated: Water supports cellular function and detoxification. Avoid sugary drinks.
Go to bed early: Your body performs a nightly detox at 10 pm, if you are asleep and if your stomach is empty. This will strengthen your immune system and naturally lower inflammation.
Limit added sugars/sweeteners to less than 25 grams/day, per American Heart Association guidelines (but even less is better 😉).
Even one sugary binge can leave your immune system compromised. So next time you're tempted by a sugar-laden treat, remember: your white blood cells are counting on you to make the right choice!
This season, don’t just guard against the flu—guard against sugar. Your immune system will be stronger and you will feel so much better!
Blue Skies,
Dana West, RD
Abundant Health and Wellness Center
14558 US-412
Huntsville, AR 72740
“You can Successfully Kick the sugar habit to the Curb. And you will feel so much better.” Dana West, RDN, LD, ACLMDIP
Dana holds a bachelors in Dietetics and is board certified in Lifestyle Medicine, with emphasis in human nutrition, physiology and nutrition education. She is registered with the Commission of Dietetic Registration and is licensed with the state of AR. Dana has a passion for helping people embrace health and conquer disease and has been doing so for nearly 30 years.
She is the co-founder and president of Abundant Health Wellness Center and the creator of the Start a New YOU!® program.
And the author of three books:
Start a New YOU!® Cookbook: An anti-inflammatory cookbook avoiding common food allergens with a 2-week menu with all the recipes.
Start a New YOU!® Reflections: A health devotional highlighting the Ten Essentials for Health™ that she covers in the Start a New YOU!® Program to reverse inflammation and chronic disease.
References:
CNET – Sugar Can Lower Your Immune SystemJayne Bryson ND – Does Sugar Suppress the Immune System?Dr. Bob Sears – Reducing Sugar Improves Immune Health
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