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Staying healthy during cold and flu season

Insights from KurSpa Posted March, 2018 Insights from Kurspa | October 01, 2018

With leaves changing colour, cooler temperatures, and shorter days upon us, there will be naturally more time spent indoors…where there is a higher chance of sharing germs!

With leaves changing colour, cooler temperatures, and shorter days upon us, there will be naturally more time spent indoors…where there is a higher chance of sharing germs!  October and November are the months I like to recommend a few simple lifestyle additions to help people maintain a strong immune system and stay healthy through cold and flu season.

Being more mindful of “hygiene”.  These are the small, simple things we do throughout the day which help us reduce exposure to, and the passing on of viruses and bacteria.  Hand washing, sneezing into elbows rather than hands, and staying home when we are sick, are all significant ways we can keep ourselves and our friends, family and coworkers healthier through the winter. 

Vitamins and Supplements. I like to recommend a few supplements throughout the winter.  Vitamin C with bioflavonoids is a great addition to your daily supplement regimen.  Take 1000mg twice per day and increase to 3 to 4X per day if you are starting to feel sick or are around someone who is having cold or flu symptoms.  Vitamin D is also important through the winter.  I recommend at least 2000IU per day for adults from October to April.  I also like to recommend a good probiotic through the winter.  Supplementing with healthy flora not only helps digestion, but also helps strengthen immunity, as there is a significant amount of immune system tissue in our guts.  Look for a product that is refrigerated, and at least 10 billion microorganisms per capsule, and take 1 – 3 capsules per day, with food.

Diet.  With colder temperatures, most of us find we gravitate to more warming, comfort foods.  Soups, stews and slow-cooker meals are some of my favourite winter staples.  This is also helpful to our immune systems, according to Traditional Chinese Medicine (or TCM).  In TCM, it is recommended to eat according to the seasons.  In colder months, we eat foods that are warming and easily digestible, as opposed to cold and raw.  So, no hard, crunchy salads, raw carrots, or bowls of ice cream.  Instead think of a hearty chicken soup, slow cooked veggie casserole, or a delicious warm apple crumble!  I also love to recommend herbal teas throughout the winter.  Ginger and licorice spice are great digestives and add extra support for our immune systems.

Treatments.  I like to recommend treatments that encourage lymphatic circulation, which we discussed in our July blog (https://www.sparklinghill.com/blog/kick-starting-your-lymphatic-system) I also love to recommend the Crystal Rain massage.  This very therapeutic treatment uses essential oils which not only help decrease inflammation and encourage relaxation, they also provide a therapeutic boost to our immune system.  Acupuncture is always a beneficial treatment, as we can address acute concerns, such as cough, congestion or fever, as well as keeping our bodies in strong and in balance when we are healthy, to better defend ourselves against exposure viruses and bacteria.
 
Dr. Krista Ingram l Naturopathic Doctor

With leaves changing colour, cooler temperatures, and shorter days upon us, there will be naturally more time spent indoors…where there is a higher chance of sharing germs!  October and November are the months I like to recommend a few simple lifestyle additions to help people maintain a strong immune system and stay healthy through cold and flu season.

Being more mindful of “hygiene”.  These are the small, simple things we do throughout the day which help us reduce exposure to, and the passing on of viruses and bacteria.  Hand washing, sneezing into elbows rather than hands, and staying home when we are sick, are all significant ways we can keep ourselves and our friends, family and coworkers healthier through the winter. 

Vitamins and Supplements. I like to recommend a few supplements throughout the winter.  Vitamin C with bioflavonoids is a great addition to your daily supplement regimen.  Take 1000mg twice per day and increase to 3 to 4X per day if you are starting to feel sick or are around someone who is having cold or flu symptoms.  Vitamin D is also important through the winter.  I recommend at least 2000IU per day for adults from October to April.  I also like to recommend a good probiotic through the winter.  Supplementing with healthy flora not only helps digestion, but also helps strengthen immunity, as there is a significant amount of immune system tissue in our guts.  Look for a product that is refrigerated, and at least 10 billion microorganisms per capsule, and take 1 – 3 capsules per day, with food.

Diet.  With colder temperatures, most of us find we gravitate to more warming, comfort foods.  Soups, stews and slow-cooker meals are some of my favourite winter staples.  This is also helpful to our immune systems, according to Traditional Chinese Medicine (or TCM).  In TCM, it is recommended to eat according to the seasons.  In colder months, we eat foods that are warming and easily digestible, as opposed to cold and raw.  So, no hard, crunchy salads, raw carrots, or bowls of ice cream.  Instead think of a hearty chicken soup, slow cooked veggie casserole, or a delicious warm apple crumble!  I also love to recommend herbal teas throughout the winter.  Ginger and licorice spice are great digestives and add extra support for our immune systems.

Treatments.  I like to recommend treatments that encourage lymphatic circulation, which we discussed in our July blog (https://www.sparklinghill.com/blog/kick-starting-your-lymphatic-system) I also love to recommend the Crystal Rain massage.  This very therapeutic treatment uses essential oils which not only help decrease inflammation and encourage relaxation, they also provide a therapeutic boost to our immune system.  Acupuncture is always a beneficial treatment, as we can address acute concerns, such as cough, congestion or fever, as well as keeping our bodies in strong and in balance when we are healthy, to better defend ourselves against exposure viruses and bacteria.
 
Dr. Krista Ingram l Naturopathic Doctor

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