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Immune System

Wellness Blog

Natural Ways To Boost Your Immune System

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This year, staying healthy has been on everyone’s mind, to say the least. But what can you really 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 behaviors are habits that doctors frequently suggest to boost your overall health and wellbeing as well. 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.

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 in order 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. 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 down time 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 on a regular basis. There is no need to adopt a whole new diet. 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. To help your body stay at its best, binge drinking should be avoided.

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

How To Fight Seasonal Depression Naturally

It’s that time of year again. As the days get shorter and darker, many of us are starting to feel the effects of the winter blues. And with the pandemic keeping everyone at home more than usual, this year feels particularly daunting.

Some people have an official diagnosis of Seasonal Affective Disorder (SAD), a mood disorder triggering symptoms of depression, but so many others simply know they have a tendency to feel a little down during the chilly months. The darkness and isolation during the winter—especially in northern countries such as Canada—can cause fatigue, feelings of hopelessness, and difficulty concentrating, among other symptoms.

If you are affected by the winter blues, these tips can help you combat the issue naturally.

Take vitamin D

Seasonal depression can sometimes be a symptom of low levels of vitamin D in your blood since vitamin D comes from sunlight. To stay on top of it, consider adding a daily vitamin D supplement to your family’s routine.

Get outside

On a cold winter day, the last thing you likely want to do is strap on your boots and head outdoors—especially if you’re feeling seasonal malaise. However, spending time outdoors is a proven mood booster. Sunlight provides your body with an extra hit of vitamin D, and it also helps reset your internal sleep/wake cycle, which can help you get a better night’s sleep. 

Try light therapy

Research shows that light therapy—aka phototherapy—is an effective natural treatment for Seasonal Affective Disorder. Consider investing in a light therapy box, which emits fluorescent light that imitates the effect of sunlight on your body. Sitting in front of a light box for 30 minutes a day is proven to help the majority of adults who experience some form of seasonal blues.

Exercise regularly

Staying active is always tough in the winter, but it’s particularly tricky this year, with so many gyms closed due to the pandemic. However, exercise can make a significant impact on mental health, and it’s vital that you integrate it into your routine to combat seasonal depression. As the weather starts to cool down, make a plan to integrate 30 minutes of activity into your day 2-3 times a week. And remember, there are plenty of fun activities to enjoy during the winter! Consider dusting off those cross-country skis in the garage, checking out a local outdoor skating rink, or even building a good old-fashioned snowman.

Don’t forget to socialize

We know that it’s also going to be a tough season for socializing. However, experts say that interacting with others is one of the best remedies for seasonal depression because it forces you to expand your attention and thoughts beyond yourself. As the temperature drops, schedule meetups with family and friends to spend time together regularly in a socially distanced way. Events could include virtual chats, winter walks, or other safe outdoor activities. And remember, your family and friends could be suffering from the winter blues too—so show them some love!

Wellness Blog

HIDDEN Boost Your Immunity & Protect Against Colds, Flus, And Viruses

No one likes catching a cold or flu, period. It's always important to take care of our immunity and health. At this time of year we know many are searching for immune-boosting solutions. The best way to avoid getting sick is to avoid exposure to the sickness altogether, but that's not always possible! The next best way to avoid getting sick is to boost immunity, which is both an effective preventative measure, and integral to recovery if you do end up catching something.

One of the best tips we can offer is one you've heard time and again: wash your hands often with soap and warm water, for at least 20 seconds. It seems intuitive, but many of us have been washing our hands improperly since we were taught how to as kids! See this helpful infographic for tips on how to wash your hands effectively to prevent the spread of germs.

A hand-washing guide infographic

Beyond hand-washing, try not to touch your face, make sure to cough or sneeze into a tissue or your elbow (do not cough or sneeze into your hands), and keep hand sanitizer with you in public situations. Getting a good night's sleep (ideally 8 hours) and exercising regularly are also important habits for maintaining good immunity and reducing the severity of sickness when we do catch something.

Luckily we’ve put together a Tool-Kit of immune-boosting staples that will help turn your immune system into a bug-fighting machine, and ensure a speedier recovery if you do happen to fall sick.

Soul Warmers

A Turmeric Latte with added honey and cinnamon for extra immunity-boosting properties.

Golden Mylk - This turmeric based drink is a delicious way to boost your immune system and will have you feeling better in no time if you find yourself a feeling under the weather! Traditionally made with turmeric, honey, coconut oil and any type of non-dairy milk, this beverage has great anti-inflammatory and antibacterial properties that will help soothe your cold & flu symptoms while also tackling the root of the sickness. We’re loving Botanica's Turmeric Golden Mylk powder because of how simple and easy it is without sacrificing its delicious flavour. You simply combine the powder with your favourite type of milk and you’ve got yourself a perfect turmeric latte packed with immune boosting goodness!

Woman Cooks Bone Broth in a Large Pot to Boost Immunity

Bone Broth - Known for its incredible healing properties, bone broth is a must-have for boosting immunity and ensuring a speedy recovery when you’re not feeling on top of your game. It’s packed with collagen and glutamine, plus a ton of minerals that help heal your body from the inside out. Aside from its amazing health benefits, bone broth is great for soothing your throat and your stomach and warming you up when you have a chill you just can’t shake! We’ve been loving Organika bone broth powder which allows you to whip up a cup in a fraction of the time that traditional bone broth takes. Plus, it comes in an original flavour and a ginger flavour to please everyone’s taste buds.

Woman sips some soothing tea and honey

Tea & Honey - Another staple in our tool kit is tea and honey. There’s nothing like a hot cup of tea with a teaspoon of raw honey to sooth your throat when you’re sick or to warm you up on a chilly day. We have a ton of great teas including condition-specific teas from Traditional Medicinals as well as some organic holiday teas from Stash. We love these teas with some raw honey from the Unheated Honey company!

A couple makes a pot of warm, delicious soup

Soup - Soups are a great choice when you’re feeling under the weather but find yourself without much of an appetite. Packed with vitamins and nutrients, soups are a perfect way to get in a ton of immune-boosting veggies at once. We have some great soup recipes on our blog and in-store from Pacific Foods and Amy’s that cater to all tastes.

Immune Boosting Supplements

Echinacea Flowers for Immune-Boosting

Natural Factors Echinamide Quickblast - ECHINAMIDE Quick-Blast provides fast relief for sore throats and sinus congestion! It combines organic echinacea extract with eucalyptus, peppermint, menthol, and lemon, in a base of honey helping to relieve symptoms, fight off infections and reduce the duration of colds. We also have our Kardish Echinacea capsules that are great for everyday maintenance. This product is a must-have in our immune boosting tool kit!

A bowl of vitamin C-packed fruits to boost the immune system.

Vitamin C - Another staple in our immune-boosting tool kit is vitamin C. Vitamin C is crucial in supporting immune health and works wonders in getting you back to health when you’re feeling sick. Some of our favourite vitamin C supplements are our house brand, it's available in easy to swallow capsules and powder! We also love Ener-C which is a drinkable form of vitamin C which tastes delicious and makes it super easy to get your daily recommended intake.

Oil of Oregano for Immunity

Oil of Oregano - Working as a very potent antimicrobial, oil of oregano works effectively at preventing and eliminating cold & flu symptoms and fighting off infection, and can be taken daily for prevention. Although it comes with a very intense taste, oil of oregano works wonders. We have our very own Kardish brand of oil of oregano that can be found in all of our stores and will be a staple in your own immunity tool kit!


Remember: Stay Calm and Try to Reduce Risk

Wash your hands and protect your immunity, to try and reduce the chances of any type of sickness spreading. Whether you are sick or not the best way to reduce the chances of germs spreading is to practice good hygiene. If you are sick already, see our our guide that covers 5 Ways To Ditch That Cold Or Flu For Good.

Source: Personal Trainer Pioneer

Wellness Blog

Benefits Of Vitamin C, And Why It’s Important To Incorporate In Your Daily Routine

Vitamin C is a vital nutrient that our body needs to help form and maintain bone and skin health. While Vitamin C does occur naturally in some foods, we often need to supplement Vitamin C in other forms to get the required amount our body needs.

Since Vitamin C is water-soluble and the body does not store it, this means we need to consume it daily for it to be effective in our diet. Vitamin C is an antioxidant that helps the body produce collagen, which aids in healthy hair, skin, and nails. It also helps the body absorb iron and is commonly known for its immune-boosting properties. Vitamin C is also said to aid in cardiovascular health as it can help widen the blood vessels and improve nitric oxide production. In other words, making Vitamin C a part of your health and wellness routine may help protect against heart disease, hypertension, and high blood pressure. It’s an excellent vitamin to consider adding to your daily routine.

Another common use of this vitamin is to reduce allergy and asthma symptoms. As Vitamin C helps to boost immune response it can be used as a tool to increase the body’s immunity and in turn lessen the severity of asthma and allergy symptoms.

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.

Looking for a good Vitamin C supplement? 

Kardish Vitamin C Crystals are a great addition to your health and wellness routine. The Kardish Vitamin C Crystals can be easily added to any beverage for a powerful boost of immune protection. A simple and effective way to add more Vitamin C to your diet, and aid with overall health.

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. This quick and easy addition to your routine can bring lasting results to your health and wellness goals.