Stay Healthy this Fall

It is inevitable and happens every year, when kids are back to school and normal fall busyness kicks in many of us tend to get a bout of the sniffles.. However, there is lots you can do to prevent or minimize the effects of an autumn cold.


Probiotics (ProbioSAP from NFH)

80% of our immune system resides in our gut and our gut microflora can be negatively impacted by many things - antibiotics in our food and taken as medication, glyphosate (RoundUp), stress, poor diet etc. Probiotics taken regularly, and in increased dosages when we are sick, support all of the trillions of beneficial microbes that live there. 

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Elderberry (Elderberry capsules from Innovite)

Elderberry (Sambucus nigra), a potent antioxidant, is a traditional herbal remedy that helps relieve symptoms of colds and flus (such as coughs, sore throat and upper respiratory tract congestion), and promotes sweating (diaphoretic) to help relieve fever (in cases of common colds, flus). 

Elderberry is also effective in relieving joint pain associated with conditions such as arthritis and as a gentle detoxifying herb to help remove accumulated waste products via the kidneys, skin, and mucus membranes.

Vitamin D (Vitamin D drops or gel caps from CytoMatrix/NFH)

The importance of Vitamin D can not be understated.  It is absolutely crucial to a well functioning, healthy immune system. As both an anti-inflammatory and immune regulator, Vitamin D enhances the function of immune cells and we know that if levels are low we are more susceptible to infection, illness and especially upper respiratory tract infections.

Vitamin D has also been proven to be effective in both minimizing the risk of Covid, but has also been shown to reduce the severity of Covid infections. 

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IM Matrix (CytoMatrix)

This combination is one of my absolute favorites!  It contains a blend of 6 herbs that have antimicrobial and immune supportive functions.  This blend is indicated for those suffering from both bacterial or viral infections of the upper and lower respiratory tract.  

They are effective in helping both prevent illness, and also treat those with lowered immunity and those suffering from infection or illness


Drink tea

Containing a potent blend of  immune supporting herbs (Echinacea, Elderberries, Rose Hips and Astragalus) ImmuniTea Signature Blend from Harmony Tea Co. helps at the first sign of cold or when ill. 

2 cups daily sweetened with some unpasteurized honey is incredibly effective and delicious! 

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Stay hydrated 

The body needs to flush out any microorganisms that are causing illness, and to do this we need to stay hydrated.  Ideally you need to drink ½ your body weight in ounces of water or decaffeinated tea every day.

Reduce dairy (milk, cheese, yogurt etc)

Dairy is a highly mucus forming food and so when the body is trying to expel infection the last thing we want to do is hinder this by trapping any infection in the upper respiratory tract.  Using dairy alternatives or simply eliminating them when feeling run down or when feeling sick goes a long way to speeding the recovery from colds and flu.

Increase your protein intake

Our immune cells are made of protein, and so when our immune systems are trying to mount an immune response we need to support it in any way we can.  Protein is crucial in helping our bodies stay healthy, as well as get better faster when we are sick.

Eat lots of immune supporting herbs (garlic, onions, rosemary, thyme etc)

Food is Medicine, and so adding immune promoting foods and herbs to your daily diet is a great way to stay healthy.  Garlic and onions have antibacterial properties, rosemary, oregano and thyme help reduce viral infections, and antioxidant rich broccoli and blueberries are incredible super foods as well.


Prioritize sleep

The body heals when we are sleeping and so getting a good night's sleep is crucial to not only staying healthy, but getting better when we are sick.  

Aim for at least 7-8 hours of sleep a night, and remember that the hours you sleep before midnight are the most important ones.

Diffuse essential oils

Essential oils (providing they are high quality) are an amazing way to help support our overall health.  Oils such as clove, cinnamon, lemon, eucalyptus and rosemary can be diffused to help purify the air reducing air-borne infection


We’ve all heard it but laughter is really the best medicine.  Laughter strengthens your immune system, boosts mood, diminishes pain, and protects you from the damaging effects of stress. 

Laughter does this in a number of ways.

It reduces stress hormones, boost the production of T-cells and triggers the release of endorphins, the feel good neurotransmitters that make us feel good after enjoyable activities.