​Staying Healthy Through the Cooler Months

As the weather changes, the beautiful vibrant autumn colours emerge and temperature starts to drop, these are all indicators that it is time to prepare! Here are some tips to help you stay healthy and vibrant all season long.
 
Dress Warmly
Even if the sun is out and it feels warm on your skin, it is vital to keep covered. Staying warm and dry is a must to avoid coming down with a cold. There is a reason they call it a cold.  Remember, there’s no such thing as bad weather, only inappropriate clothing.
  
Boost Your Immune System with Supplements
Supplements can help give your immune system the tool it needs, but always check with your primary healthcare provider to ensure they are right for you.
Here are some to consider:
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Vitamin C - a well-known immune booster. It helps stimulate the production of white blood cells, which are essential for fighting off infections.
How to take it: You can get your daily dose of vitamin C from citrus fruits like oranges, lemons, and grapefruits. If you prefer supplements, look for ones that provide around 500-1000 mg per day. Remember, your body can only absorb so much at once, so it’s better to take smaller doses throughout the day rather than one large dose.

Zinc - crucial for immune function and has been shown to reduce the duration of colds. It helps your immune cells function properly and can even act as an antioxidant.
How to take it: Zinc can be found in foods like meat, shellfish, legumes, seeds, and nuts. If you’re taking a supplement, aim for 15-30 mg per day.

Vitamin D - vital for immune health, and many people have lower levels during the fall and winter months due to reduced sunlight exposure. It helps regulate the immune response and can reduce the risk of respiratory infections.
How to take it: You can get vitamin D from sunlight, fatty fish, and fortified foods. A supplement of 1000-2000 IU per day is generally recommended, especially during the fall and winter months.

Probiotics - supports a healthy gut, which is closely linked to a strong immune system. They help maintain the balance of good bacteria in your gut, which can prevent infections and improve overall health.
How to take it: Probiotics can be found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. If you prefer supplements, look for one that contains a variety of strains and at least 10 billion CFUs (colony-forming units).

Elderberry - known for its antiviral properties, it can help reduce the severity and duration of colds and flus. It’s packed with antioxidants and vitamins that boost your immune system.
How to take it: Elderberry can be taken as a syrup, gummy, or capsule. Follow the dosage instructions on the product, as concentrations can vary.

Echinacea - another herb that can help boost your immune system and reduce the severity of colds. It’s believed to increase the number of white blood cells, which fight infections.
How to take it: Echinacea is available in teas, tinctures, and capsules. It’s best taken at the first sign of a cold, and you can follow the dosage instructions on the product.

Garlic - natural antibacterial and antiviral properties. It can help boost your immune system and fight off infections.
How to take it: Incorporate fresh garlic into your meals or take a garlic supplement. If you choose a supplement, look for one that contains allicin, the active ingredient in garlic.

Quercetin - a flavonoid found in many fruits and vegetables. It has strong antioxidant and anti-inflammatory properties, which can help support your immune system. Quercetin is also known to have antiviral effects, making it a great addition to your fall supplement regimen.
How to take it: You can find quercetin in foods like apples, onions, berries, and green tea. For a more concentrated dose, consider a supplement. The typical dosage ranges from 500-1000 mg per day. It’s often combined with vitamin C to enhance absorption and effectiveness.

Astragalus - a traditional Chinese herb known for its immune-boosting properties. It helps to increase the production of white blood cells, which are crucial for fighting off infections. Astragalus also has anti-inflammatory and antioxidant effects, making it a great all-around immune supporter.
How to take it: Astragalus can be taken as a tea, tincture, or capsule. The recommended dosage varies, but a common range is 500-1500 mg per day. It’s best to follow the instructions on the product you choose.
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* We also offer a homeopathic Immune Booster injection for $40.00 *
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Eat Your Way to Health
Your diet plays a crucial role in keeping you healthy. Load up on immune-boosting foods like garlic, ginger, turmeric, and leafy greens. And don’t forget to stay hydrated! Lots of water (not cold) and herbal teas, especially those with echinacea or elderberry, can be both soothing and beneficial.
 
Stay Active
Exercise is a fantastic way to keep your immune system in top shape. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s a brisk walk, rebounding, or dancing around your living room, just keep moving!
 
Sleep Well
Never underestimate the power of a good night’s sleep. Aim for 7-9 hours of quality sleep each night to give your body the rest it needs to fight off any invaders.
 
Practice Good Hygiene
This may be self-evident, but it’s worth repeating. Wash your hands frequently with soap and water and avoid touching your face.
 
Manage Stress
Stress can take a toll on your immune system, so find ways to relax and unwind. Whether it’s through meditation, reading a good book, or spending time with loved ones, make sure to take care of your mental health.
 
Clean Air
Get an air purifier, since the windows in your home will be closed more often in the winter, getting an air purifier will reduce airborne particles getting into the lungs.
 
I wish you all a healthy, happy fall season.
Stay warm, stay healthy, and don’t forget to enjoy the beauty of autumn. 
CY