Dr. Lani Nykilchuk

Naturopathic Family Physician

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    IMMUNE SYSTEM SUPPORT THIS WINTER

    Warm lemon water for immune health

    Quick tips to support a healthy immune system:

    1.  Maintain a healthy diet.

    Aim for at least 8 servings of vegetables daily!! It may seem like more than you can consume, but trust me you can get there and it really does a body good!

    Include deep coloured fruits and vegetables- leafy greens and berries are essential for a healthy immune system since they are high in various vitamins, minerals and other antioxidants.   

    Use plenty of immune boosting ingredients in your cooking including garlic, ginger, onion, turmeric, rosemary, thyme and cayenne.

    Drinking warm lemon water in the morning is a great immune boosting way to start your day. Organic lemons are best.

    Include fermented foods in your diet to boost beneficial bacteria in your gut. Options include yogurt (homemade is best), sauerkraut (without vinegar), miso, kimchi, tempeh, natto, kefir and kombucha.

    Include healing soups, stews and warm drinks in your diet, such as:

    Homemade Chicken Broth & Chicken Kimchi Soup

    Warming Root Vegetable Soup

    Minute Miso Soup

     

    2. Incorporate stress management techniques.

    When cortisol (our stress hormone) stays high for too long our body goes into a long term “fight or flight” response. This can lead to burnout and our immune system becomes depressed leading to a higher likelihood of catching the latest cold or flu being passed around.

    Ensure you give your body time to rest both during the day and allow time for a long rejuvenating sleep every night!

    Practice deep breathing- even 5 minutes a day can go a long way!

    Talk to your ND if you'd like more immune system support. Prevention is the best form of medicine.

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