Immunity Building

by | Dec 9, 2014 | Uncategorized

The winter has cast its white blanket upon us and much more time is spent indoors, gazing outside than being outside. Being indoors for longer periods of time leads to greater exposure to pathogenic bacteria and viruses. Usually, with a healthy immune system, warding off colds and the flu takes little effort on our part –but the added stress that’s unique to the winter months carries its own toll.
Here are some simple tips to keep healthy and robust for the next few months:
1) Plan ahead. Big snowstorms, icy roads, and sidewalks, along with lowered visibility calls for more time to be budgeted. Take the extra few minutes to strap on ice-breaking grips to your boots (available at most pharmacies).
2) Awaken early. Dark morning skies may not appeal for jumping out of bed with boisterous energy but getting up early in the morning gives a higher chance to enjoy the few hours of daylight that is available.
3) Supplement with Vitamin D3. This hormone provides integral immune support along with bone health and overall well-being. Balance your vitamin D intake with your melatonin (naturally produced and supplemented) by taking your vitamin D supplement before noon.
4) Enjoy warm foods. Soups, slow-cooked dishes, stews, baked casseroles, and steamed veggies are light and nutritious. Enjoy salads with grains mixed in (quinoa, couscous, millet) and beans (kidney, black-eyed peas, chickpeas).
5) Hydrate! Rather than a squeeze of lemon in your morning water try a splash of apple cider vinegar or sprinkle in a sachet of vitamin C.
6) Mushrooms. Whether fresh, dried or encapsulated, mushrooms contain beta-glucan that serve as building blocks to build up your immune system. They also contain a complex of B vitamins and are a fine source of protein.
7) Consider vaccinating. Many CLSCs, doctors’ offices, and pharmacies offer vaccines for the flu.
8 ) Make use of herbal allies. Echinacea is a common herb that may help to increase white blood cell activity. Slippery Elm powder can be made (or purchased) into lozenges for sore throats, soothing intestinal upsets, and mucous membranes. Oil of oregano has potent anti-bacterial and anti-fungal effects on the body.
9) Probiotics. The more care given to the intestinal tract, the more support the immune system has.
10) Exercise!! Enjoy the winter months for the fine sports that can only be enjoyed with snowfall! Have fun, breathe in the crisp cool air and dress in layers! Make extra use of your gym membership and invite a friend!

Nicole Reilkoff ND

Nicole Reilkoff ND

Nicole Reilkoff certified Naturopath and reflexologist, offers her professional bilingual, services from the Queen Elizabeth Health Complex situated in Montréal.




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