Fall and winter is that time of the year when we all need to support our immune system a little more. Here are some easy tips to help you stay healthy and avoid colds & flus throughout the winter months:

1) Hand Hygiene

Washing hands is step number one to reduce the spread of viruses and bacteria. Try to avoid touching your mouth, eyes and nose as they are a perfect gateway for microbials to enter your body.

2) Sleep Habits

Your body loves regularity, and your immune system will function best on at least 6-8 hours of sleep a night. Going to bed before midnight is particularly helpful as it reinforces your body’s natural circadian rhythm & cortisol levels.

3) Nutrition

One of the worst offenders to your immune system is sugar! This also includes simple carbohydrates that are metabolized into sugar shortly after they are consumed. It is generally thought that 75gr of sugar will significantly lower the effectiveness of your white blood cells for 5 hours. It is best to focus on wholesome foods:

• Organic Protein (grass-fed meat, nuts, seeds and legumes)
• Organic Vegetables
• Good Fats (olive oil, coconut oil, avocado oil).

4) Stress Management

During stressful periods of time, your body will release excessive amounts of a hormone called cortisol, which directly suppresses your immune system. Therefore, it is important to find ways of coping with daily pressure. Some examples include:

• Exercise
• Meditation
• Yoga
• Tai Chi
• Herbal Supplementation

Find what works for you and stick with it!

5) Supplementation

Even though you may be leading a healthy lifestyle, herbs and vitamin/mineral supplements may be needed for optimal immune system function. Low Vitamin D status is a perfect example of common deficiencies found in Canada and it is intimately related to immune function. Visit our Naturopathic Doctors to find out what your Vitamin D levels are and supplement appropriately.

If you have any questions about how to optimize your immune system, do not hesitate to contact your Naturopathic Doctor. Have a happy and healthy winter!!!

Dr. Margaret Balajewicz ND