By: Nicki Reid, Bilingual BA
As the seasons transition from summer to fall, it is important that we too adjust our routines to prepare ourselves and our families for the season ahead. In this blog, I’ll be sharing some items you’ll want to ensure are in your wellness toolkits. Here are some things to consider to support your immune system as we prepare to enter “cold and flu” season.
Elderberry
Elderberry is the dark purple berry of the European or black elder tree, which grows in the warmer parts of Europe, North America, Asia, and Northern Africa. The elderberry’s berries and flowers contain antioxidants and vitamins that may support your immune system. They can reduce stress and inflammation in the body. According to WebMD, in addition to a healthy diet, doctors recommend elderberry be taken with vitamin B, vitamin B6, and vitamin E.
You can search online for recipes to make your own elderberry syrup or buy it from your local health food store in a gummy or liquid form. In our household, we have the gummy supplements that my children enjoy!
Ginger Root
Ginger is a spice that comes from the root of the ginger plant. Ginger has a plethora of benefits from helping with nausea to fighting infections. Due to its anti-inflammatory properties, ginger helps to raise the immune system.
A few ways to incorporate ginger into your diet are by:
Garlic
Garlic consists of fresh or dried bulbs of the botanical plant Allium sativum and is cultivated worldwide. Like ginger, consuming garlic can result in a variety of health benefits such as reduced heart disease risk, improved cognitive health, enhanced immune function, and more.
Some ways to add garlic into your diet are:
Oregano
Oregano (Origanum vulgare) is an herb used to flavor foods. Consuming oregano can be beneficial in helping fight bacteria, reducing viral infection, decreasing inflammation, and more.
A few ways to include oregano in your diet are:
Hydration
Staying hydrated is beneficial to our overall health. A general rule is to drink half your bodyweight in ounces. Remember that water content comes from the foods we eat, so be sure to be mindful of this when choosing what to nourish your body with.
Sleep
Ensure you're getting an adequate amount of sleep. When you are getting a healthy amount of sleep, it allows for your body to increase the number of immune cells circulating in your body. What is considered adequate will vary from person to person, but the general recommendation is 7-9 hours of sleep for adults. Pro tip: it helps to have consistent bedtimes and wake times. See the suggested sleep times for children.
Movement
Moving your body daily is not only good for our mental health, but also physical health. Exercise has been shown to give the immune system a boost by maximizing the body’s ability to take in and efficiently use oxygen, among other things. As per the government of Canada website, they recommend at least 2.5 hours of moderate- to vigorous-intensity aerobic activity each week. That translates to about 150 minutes per week and over the course of 5 days; that’s 30 minutes per day; over 6 days that’s 25 minutes per day; and over 7 days that’s about 21 minutes a day.
As we are in the midst of a seasonal transition and the temperatures are getting cooler, if you’re heading outdoors for a walk, run, hike, or any other activity; ensure to dress for the weather and layer up.
Rest and Relaxation
Stress is an unavoidable aspect of life, especially in today’s day and age so the goal is not to eradicate it. Stress in healthy doses is good for us. It is when we are chronically stressed - when we live in constant states of stress that it becomes a problem to our bodies and our health. Calming activities minimize stress, reduce cortisol production and enhance the immune system’s function. The key is to find ways to manage your stress so that it impacts your life and health as minimally as possible. Explore what works best for you in lessening the stress in your life and finding healthy ways to manage stress.
In closing, be sure to get a head start on integrating these tips into your lifestyle if they aren’t already a part of it. Remember to start slow and meet yourself where you are at. One breath at a time, you got this.
Be well mama and take deep care.
Nicki Reid, Bilingual BA
Certified Transformational Coach | Certified Essential Oil Specialist |
Certified ARōMATOUCH Practitioner | 200 YTT , Wholesome Mind Health Coaching