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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

L-Theanine: Nature's Antidote To Stress

By Andrea Bartels CNP NNCP RNT

L-Theanine: Nature's Antidote to Stress

A Noble Beginning

L-Theanine: A Noble Beginning

For thousands of years the benefits of green tea have been discussed and documented in Asian cultures. Originally green tea was only available to Chinese nobility but eventually the 'noble' beverage spread to Japan and India and the health benefits became more apparent and widespread.

Green tea is comprised of bioactive compounds that can impact cellular differentiation, free radical production and neurotransmitter function. One of the unique compounds found in green tea is the amino acid l-theanine, discovered in 1949.


The Antidote to Stress

L-Theanine: The Antidote to Stress

L-theanine has the unique ability to reduce anxiety and make stressful situations more manageable. It achieves this through the rebalance of brain neurotransmitters which communicate information between nerve cells. Specifically, l-theanine regulates calming neurotransmitters dopamine, serotonin and GABA while simultaneously inhibiting the effects of the stress hormones epinephrine and norepinephrine.

Read more about the effects of L-Thenine on brain waves and sleep here!

Wellness Blog

How To Improve Female Vitality

The definition of vitality is, exuberant physical strength or mental vigor. Do you feel the exact opposite of this? You’re not alone.


According to a study by the CDC, women were nearly twice as likely as men to often feel very tired or exhausted. It’s easy to see why this would be so. As women, we are often caregivers, house cleaners, grocery shoppers (don’t forget about nose wiper, meal prepper, teen counselor...), often while being full-time workers at the same time. It’s no surprise that we aren’t feeling energized and invigorated.


At Kardish, we appreciate all that you do, and we want you to feel your very best while you do it. Here are our top strategies to feel empowered, positive and energized.

Addressing adrenal fatigue

The adrenal glands help us to manage stress but when we are chronically stressed and anxious the adrenals become exhausted. Symptoms of adrenal fatigue/exhaustion are weight gain, difficulty coping with emotions, the need for stimulants like coffee and waking in the middle of the night. A product like ADRENAsmart is designed to support the adrenal glands and improve symptoms.

Getting more of the sunshine vitamin

Vitamin D plays an important role in our mental health, and according to the Canadian Mental Health Association, “about 2 to 3% of Canadians will experience SAD in their lifetime. Another 15% will experience a milder form of SAD”. Adding vitamin D to your supplement regime can be a simple step in improving mood and mental wellbeing.

Doing something for you

You can take all the supplements in the world, but they will be of no use if you continue to do everything without taking time for yourself. Your family may think you’re super woman, but it’s time to recognize that you can’t do it all. Learn that it’s okay to say no and to take time for yourself. Go get a message, take a trip to the spa or go read a book at your favourite cafe.

Support a whole food diet

Eating a well balanced diet rich in whole foods is important, but sometimes life happens and we struggle to get our 8-10 servings of fruits and vegetables. A multivitamin like New Chapter or MegaFood is made from fruits, vegetables and herbs and complement a nutritious diet.

Improving sleep hygiene

The biggest factor in poor sleep is simply a lack of sleep. We recommend taking the tv out of the bedroom and getting an old fashioned alarm clock instead of using your phone. Keeping electronics out of the bedroom will stop the temptation to scroll through emails or send a quick text. The artificial light from screens can reduce melatonin and excite your brain, which negatively affects our sleep quality.  If you need a bit of help with getting to sleep try melatonin or an herbal blend like Flora Sleep Essence.

Keep hydrated all day long

Start each day with a glass of water mixed with lemon juice and maybe even some powdered greens. Water is a vital component of every process within our body. Without enough water our mental focus, digestion and mood would be affected. Keep a reusable water bottle like S’well or jar at your desk and around the house to remind you to drink up. There are even free apps that remind you to get your eight cups a day.

Incorporate gentle exercise

If you are dealing adrenal fatigue, intense exercise may cause symptoms to worsen. Gentle exercise like yin yoga and tai-chi can improve flexibility, support lean muscle mass and decrease stress.

Balance blood sugar levels

Disglycemia is a term that refers to abnormalities in blood sugar levels. Many women deal with blood sugar irregularities on a daily bases; I like to call this “riding the blood sugar roller coaster”. Stabilize your blood sugar levels by eating macronutrient-balanced meals and snacks (this means protein, complex carbohydrates and fats). A smoothie with frozen berries, protein powder, chia seeds and coconut milk is a great example.  

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

How To Combat Low Energy, Naturally

Feeling a little sluggish these days? If so, you’re not alone. With the days growing shorter and the pandemic continuing to impact all of our lives, it can be tough to sustain a high level of energy right now.

Fortunately, there are natural solutions that can help. No need for expensive supplements or complicated recipes! These remedies are both effective and simple to integrate into your daily routine.

Drink water

One of the most significant sources of fatigue is also one of the most avoidable—it’s dehydration. When your bloodstream is short on water, it causes brain fog, poor short-term memory, and even dizziness. Luckily, there’s an easy fix. Just drink water! And remember, there’s no “ideal” amount of water you must drink throughout the day to stay hydrated. All you need to do is drink when you feel thirsty.

Sip some green tea

Green tea provides all the perks of a caffeine boost without those dreaded coffee jitters—or the post-coffee crash. Consider switching out your afternoon coffee with a cup of green tea for a smoother, gentler solution for your 2pm slump. The best part? Because green tea is loaded with antioxidants, it can lead to a plethora of other health benefits, including improved brain function, sustainable weight loss, and a lower risk of cancer and heart disease.


Sometimes it feels counter-intuitive, but exercise really does give you more energy. That’s because it pumps energy into your cells and circulates oxygen, making you feel more alert and focused. If your routine allows for it, try some moderate physical activity after lunch for a little mid-day pick-me-up. You might be surprised by how well it works!

Start right

Eating a nutritious breakfast is a proven way to start your day with energy. But what breakfast foods are best for maintaining your energy levels throughout the day? Experts suggest whole grains, healthy proteins, and a few fruits and vegetables—all foods that prevent a mid-morning energy crash. Think whole grain toast, oatmeal with nuts, a veggie omelet, or Greek yogurt and fruit.

Go nuts

Nuts might just be the perfect afternoon snack. Not only are they high in magnesium and folic acid—nutrients that are vital to helping your body create energy—but they also have a low glycemic index, so their sugars are absorbed slowly by the body. That means you’ll get steady, consistent energy instead of a rollercoaster of highs and lows.

Restrict your sleep

Keeping up a consistent sleep schedule can be tough, but it has a major impact on your energy levels. To get the best night’s sleep you can, try going to bed and waking up at the same times each day, and limit your naps to early afternoon.

Soak up some sun

Make some time each day to get outside and enjoy the sun! Even if you only spend a few minutes outside, natural light can boost the serotonin levels in your brain, making you feel happier, more energetic, and focused. Plus, getting some sun in your face first thing in the morning helps regulate your natural sleep-wake cycle, which will help you rest more soundly at night.