A deficiency of single nutrients can alter the body’s immune response. Research has found that inadequate intake of zinc, magnesium, selenium, iron, copper, folate, and vitamins A, B6, C, D and E can all have a major effect on immune health. These nutrients help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting the growth and activity of immune cells, and producing antibodies. Research has found that those who are poorly nourished are at greater risk of bacterial, viral, and other infections. Some of these micronutrients can be hard to get in our diets despite regular consumption of whole foods. A high-quality multi-vitamin can help fill the void that may be missing.

1. What is your sleep like?

While you’re asleep, your immune system releases a type of protein called cytokines. This is necessary to fight infection, inflammation and protect your body from the effects of stress. If you’re regularly sleep-deprived, your immune system’s protective cytokine production may decrease. Sleep deprivations also put people at risk for obesity, diabetes and cardiovascular disease, which consequently has additional effects on immunity. Typically 7-8 hours is recommended for most adults and can be attained by following sleep hygiene practices, exercising earlier in the day, as well as stress management techniques.

About Dr. Rachelle Viinberg

For further immune support, I am accepting a limited number of new patients. Learn more: https://drkristylewis.ca/rachelle-booking/. Lifestyle, nutrition, stress management, a detailed blood work analysis, and targeted supplements can help you attain your best self. 

Disclaimer: This information is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Medications and various diagnoses need to be properly evaluated by a healthcare professional before incorporating any supplementation.

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!

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.

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 soothe 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!

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

Kardish Echinacea —Echinacea has long been used to support the immune system. When taken upon the first sign of infection, Echinacea can help your body fight off the infection. Echinacea is traditionally used to help relieve symptoms of colds and upper respiratory tract infections. Kardish Echinacea is super potent, containing the equivalent of 3000 mg of dry Echinacea. Kardish Echinacea is Gluten-Free, Vegan-Friendly, Non-GMO, and Kardish Quality Verified.

Kardish 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 is 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.

Kardish 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 guide that covers 5 Ways To Ditch That Cold Or Flu For Good.

Source: Personal Trainer Pioneer

• Reduce stress. Stress is incredibly taxing on the health of your digestive system. Pay close attention to your stress levels and be sure to fully address them in a way that works best for you. Slowing down and taking a few deep breaths in a time of elevated stress can be incredibly helpful and allow the body to reduce its output of cortisol.
• Consider taking a probiotic. A good quality probiotic may restore balance to your gut and introduce healthy new flora.
• Drink bone broth. Bone broth is very beneficial for your intestines. It can help strengthen the integrity of your gut, and is a rich source of nutrients that can help your immune system stay strong.
• Add collagen to smoothies or hot beverages. Collagen helps to repair tissues, including the lining of your digestive tract.
• Cut out refined sugars. A lot of not-so-beneficial bacteria strains flourish in the presence of refined sugars, which can allow them to grow out of balance with the rest of the microbiome. Replace these foods with fruits and vegetables that will feed and help your healthy bacteria thrive.

Remember to get outside

Find yourself in nature more often. Being in nature will not only reduce stress levels, but can also have a positive impact on your microbiome. Breathing in fresh air, and being close to trees, dirt and water, can increase the diversity of your microbiome.

Adjusting hygiene practices

• When in the safety of your home, use good hand washing techniques with natural soaps, and save the alcohol-based/antimicrobial disinfecting for when you are out in public.
• Make at-home cleaning supplies that are effective and safe for you and the environment. Homemade cleaning products are typically very simple and effective, and can be a fun project, that can also save you money in the long run.

Health officials and scientists are working hard to narrow down the most effective hygiene protocols to keep us safe. The information at times can be confusing. What is clear, is the importance of preventative health measures, and staying on top of our health at all times, to keep us strong and safe!

Read more about Organika Bee Propolis https://organika.com/blogs/the-o-life/more-than-honey-what-is-bee-propolis

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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.