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Wellness Blog

Natural Ways To Boost Your Immune System

This year, staying healthy has been on everyone’s mind. But what can you do to help your body fight infections?

As it turns out, there are plenty of simple, everyday actions you can take to strengthen your immune system. Unsurprisingly, most of these behaviours are habits that doctors frequently suggest to boost your overall health and well-being. So it makes sense, right?

Here are some of the top tips from experts to ensure that your body is at its best the next time you come down with a cold or flu.

Take a Vitamin C supplement.

Vitamin C is a natural immunity booster that can significantly improve your health. Vitamin C can be found naturally in several fruits and vegetables, including oranges, grapefruit, strawberries, spinach, and tomatoes. However, cooking or heating any of these foods reduces the efficacy of the Vitamin C content so a supplement is necessary to maintain the daily intake needed for a healthy diet. Kardish offers several Vitamin C supplements at all 7 locations across Ottawa. By adding more Vitamin C to your diet, you will be boosting your body’s immune system, helping produce more collagen, and improving your overall health with the help of just one supplement.

Get enough sleep

As with so many health issues, one of the most effective ways to keep your immune system in fighting shape is to make sure you are well-rested. Experts suggest getting a regular 7-8 hours of sleep a night to maximize your body’s ability to fight off infections. Keeping regular sleep hours can help, too. Try waking up and going to bed at the same times each day to keep your body in tip-top shape.


Keep stress low

Believe it or not, your stress levels directly affect your capacity to prevent illness. So if you tend to have high stress levels day-to-day, consider what you can do to cut down pressure in your life. For some people, that means adopting a meditation practice, staying more organized, or spending more time doing what they love. For others, it means cutting down on commitments to ensure that they have enough downtime each day. If that seems extreme, just remember—your health is worth it!

Eat right

One of the best things you can do to help your body combat infection is to ensure you’re getting all the nutrients you need regularly. There is no need to adopt a whole new diet. Instead, just follow the basic principles of healthy eating. Eat natural, real foods, including plenty of vegetables, and enjoy lots of variety in your diet.

Avoid smoking and drink in moderation

It will likely come as no surprise that smoking is bad for your immune system, as it weakens key organs that defend your body against infection. As for drinking, experts say that a few drinks now and then are fine. However, moderation is key. Binge drinking should be avoided o help your body stay at its best.

Get (some) exercise

Exercise can be helpful to your immune system, but extreme workouts are not necessary. A little moderate activity each day is all your body needs to boost its reaction to infection. Consider getting out for a walk each day, biking to the store, or fitting in a quick 20-minute workout throughout the day.

Wellness Blog

Immunity Boosting Products

Once the fall and winter hit, it is so important to implement immune boosting techniques and products into our routine to stay healthy during the colder months. With these simple products and tips, you can ensure that you are proactive about your immune system and overall health.

One of the most common immune-boosting products is Vitamin C! A quick and easy way to add Vitamin C to your wellness routine is with a powder format. The Kardish Vitamin C crystals mix into any beverage quickly and easily, so this can be an easy addition to your morning routine. Kardish Vitamin C Complex is always gluten-free, vegan friendly and non-GMO. They can also be enjoyed by the whole family, safe for anyone ages four and up. Try adding this quick step to your routine and reap the immune-boosting benefits. Also, available in capsules!

Another popular option to boost your immune system is Elderberry. Elderberry is known for boosting the body’s immune response by increasing white blood cell production and helping to lessen the symptoms of viral infections. Kardish Elderberry Syrup and Gummies are a great choice to soothe those frustrating cold symptoms. So next time you feel the beginning of a cold or viral infection, reach for elderberry in any of its many forms to help bring you back to your best self. 

Echinacea is another very popular choice to boost your immune system and help with cold and viral infection symptoms. This is a great supplement to introduce to your wellness routine as it can significantly improve your immunity by targeting white blood cells and boosting your immune response. Echinacea is also high in antioxidants which in turn can help to keep your immune system thriving. Try our Kardish Echinacea capsules!

With so many effective immune-boosting options available, it should be much easier to prioritize and keep your immune health at the forefront. By keeping our immune systems thriving, we can enjoy more time feeling our best and less time worrying about colds and viral infections. 

Wellness Blog

Health Benefits Of Drinking Matcha

You have probably spotted matcha popping up everywhere lately, from the menu at your local coffee shop to your favourite frozen desserts.

But what is matcha exactly? And what are the benefits?

Matcha is a variety of green tea, but it is grown differently. The leaves are covered for 20 – 30 days before harvesting, which boosts the plant’s chlorophyll and gives it that distinctive electric green colour. The resulting tea leaves are chock full of nutrients—and flavour. 

Matcha is also consumed differently from other green teas. Instead of steeping the leaves in water and then removing them, matcha is whisked into water, and the powder is dissolved straight into the liquid. As a result, matcha tea contains about ten times the amount of nutrients as regular green tea. But the benefits don’t end there.

Matcha provides sustainable energy

If you’ve ever been hooked on coffee, you know how devastating the crash from your morning espresso can be. Coffee offers quick energy, but the resulting low often isn’t worth the boost.

Matcha is different. Because it contains antioxidants, the body consumes the caffeine released in the tea more slowly, providing gradual, lasting energy that lasts for hours.

Matcha can boost your metabolism

If you’re looking to lose weight, drinking matcha may help. Studies have shown that matcha naturally boosts metabolism, causing the body to burn more fat and promote weight loss. To maximize the benefits, drink green tea before or during your workout.

It provides tons of other health benefits

Because matcha is so nutrient-rich, it offers a plethora of health benefits. For example, the aforementioned high levels of antioxidants can help prevent cell damage and lower your risk of several chronic diseases. There is also evidence that drinking matcha regularly may decrease your risk of liver disease, heart disease, and some cancers.

Celebrities can’t get enough of matcha 

It’s not just health experts that support matcha. Countless celebrities have jumped on the trend, attracted by the sustainable energy and nutrients it offers. Famous matcha fans include Jennifer Anniston, Gwyneth Paltrow, Serena Williams, Madonna, Ashley Olsen, and Brad Pitt. Lady Gaga is also a matcha drinker, famously sharing that she used matcha to quit smoking successfully.

It’s easy to make

Because matcha comes packaged as a powder, ready to mix, it couldn’t be easier to make. To prepare regular matcha tea, simply scoop 2 – 3 tsp of matcha powder into a mug and add a few tablespoons of cool water. Whisk the mixture together until the tea forms a thick, frothy paste. Finally, fill the rest of your cup with hot water and stir. 

You can’t beat the taste

The best way to describe the taste of matcha might just be “green.” Just like its colour, the flavour is bright and effervescent. Best of all, matcha is known for its lovely aftertaste, ranging from earthy to floral and even sweet, depending on the variety. Once you try it, you’re sure to get hooked on this earthy, delightfully complex beverage.

Wellness Blog

3 Supplements To Increase Your Energy

Fall is here. That means venti pumpkin spice lattes and sweater weather. But it also means the sun starts setting earlier and schedules start getting busier. A natural pick-me-up might be just what you need. 

Have you considered adding a supplement to your health and wellness routine to boost your energy? Try these three supplements offered at Kardish locations across Ottawa. 

  1. Ashwagandha

If you’ve ever struggled with low energy, you may have heard of the wonder supplement Ashwagandha. Ashwagandha is an evergreen shrub that grows in Asia and Africa that is commonly used to lower stress and anxiety. Lower stress = more energy for the things you care about!

Try Kardish Ashwagandha to increase your energy and stress resistance. 

  1. Vitamin D

Known as “the sunshine vitamin,” this product is for people who need to improve their daily energy levels.  Health Canada recommends that all Canadians try a Vitamin D supplement. The reason is that the primary source of Vitamin D is the sun, and Canadians don’t get enough of it in the winter (or if they wear sunscreen in the summer!). 

Try Kardish Vitamin D3 to improve your energy levels naturally.

  1. B Vitamins

B Vitamins are often overlooked in our diets but support many essential functions, including immunity and central nervous system health. Plus, they are amazing energy boosters and are often used to reduce fatigue and improve mood. 

Try Kardish Better B Complex, which includes Vitamins B1, B2, B3, B5, B6, B12, Folate, Biotin, Choline, and Inositol! 

All of these excellent supplements and more are available at all 7 Kardish locations across Ottawa!

Wellness Blog

5 Superfoods That Are Likely In Your Pantry Right Now!

Superfood is a term heard everywhere these days, but what is a superfood? By definition it is “a nutrient-rich food considered to be especially beneficial for health and well-being.” There are several different superfoods, each with their own unique benefit and property to aid in a healthy and balanced diet. These superfoods are nutrient dense and provide a healthy dose of vitamins and antioxidants. Enjoying a diet full of nutrient dense superfoods can be beneficial, but it is important to make sure that it is balanced enough to be healthy and sustainable. Here are 5 superfoods that may even be in your pantry right now!

Leafy greens 

Dark green leafy vegetables are a great addition to any meal and a healthy option to boot. Packed full of good fiber and nutrients including zinc, folate, and iron, leafy greens can be added to soups, smoothies, or even stir-fry. Getting creative with vegetables often makes them more enjoyable. Using kale, spinach, or swiss chard in any dish can help boost a meal and make it more nutrient dense.  


Blueberries are a great snack choice and a vitamin packed addition to many meals. They are made up of Anthocyanin, which makes them blue in colour and high in antioxidants. Blueberries are the highest antioxidant rich fruit, and an excellent source of Vitamin C. They can be enjoyed on their own or make a delicious option in a smoothie or acai bowl. 


Salmon is a delicious and nutritious option that is high in B-vitamins and omega 3 which are linked to boosting brain and cognitive function. Salmon can be served as a main dish or added to salads and stir-fry, the options are endless and the benefits are incredible. 


Almonds, pecans and pistachios are a high source of fiber and heart healthy fats. They are also an alternative option for a vegetarian protein.  The carbohydrate content in nuts can be variable so they are a satisfying option for a lower or higher carbohydrate snack depending on dietary needs and preference. They can be enjoyed raw or as a nut butter spread on toast. 

Cruciferous vegetable

Cruciferous vegetables including broccoli and cauliflower are an incredible option for added nutrition. They are rich in vitamins and minerals and a high source of fiber. Try adding some cruciferous vegetables to your next salad, or roasting them in the oven. The options are endless!