Having a strong immunity starts with healthy habits—and that includes what we put on our plates. Lifestyle habits and proper nutrition are required for all cells to function optimally so our bodies can defend themselves against colds and the flu. Culinary nutritionist Trudy Stone shares the most effective ways to support our immune health, as well as how to shorten the duration of our symptoms for when we do fall sick.

Did you know? Stress levels can suppress the immune system. This means that you are more susceptible to catching a cold. Instead, try leaning into stress and even turn stress into your superpower. The idea is that no one is free of stress, but that you can change how you react to it. You can rise above it so that it no longer has immense control over you and your life. Sometimes stress can be an invitation to look deeper and redesign your life!

Now, how do we manage stress?

• Make time for yourself and your passions & hobbies.
• Journaling and practising gratitude.

What else can we do to prevent colds this season?

Minimize certain foods

• Sugar-laden foods may cause inflammation and suppress the immune system.
• Find ways to make your favourite treats healthier. (Treats are always healthier when you bake them at home)
• Vitamin C plays an important role in the normal functioning of the immune system—add more vitamin C-rich foods.
• 2-5  humans are not able to make vitamin C on their own. We need it from either food or supplements.
• Consider taking a daily vitamin C supplement since it’s an easy way to increase levels of this vitamin in your body in order to give your body the support that it needs.

Jamieson Vitamin C Chewable  Natural Tangy Orange

Price: $8.24

• Antioxidant source for the maintenance of good health.
• Helps support a healthy immune system.
• Delicious flavoured chewable tablets; Tangy Orange, Tropical Fruit, Citrus Fruit, Assorted Flavours, Wild Blueberry, Grape Juice, and White Juicy Peach.
• No artificial colours or flavours.

What else should we be doing for prevention?

Get fresh air

• Try to spend a little time outside each day, regardless of the temperature.
• It’s a great way to squeeze in some exercise since exercise may lower stress hormones that can dampen your body’s defenses.
• Getting outdoors is also a great way to get some sun which gives us Vitamin D – an important nutrient.
• Up to 35% of Canadians are deficient in vitamin D which helps to maintain and support immune function.
• Consider taking a Vitamin D supplement –Vitamin D is a superstar fat-soluble vitamin that can modulate your immune responses. Deficiency in vitamin D is associated with decreased immunity as well as increased susceptibility to infection. Vitamin D supports your immune system army. 

Jamieson Vitamin D 1,000 IU Tablet

Price: $8.99

• Helps support a healthy immune system and bone health.
• Helps the absorption of calcium and phosphorous.
• Helps maintain overall health.
• Helps to maintain immune function.
• Helps to support a healthy immune system.
• Vitamin D helps contribute to the normal function of the immune system.
• Helps to reduce the incidence of upper respiratory tract infections in individuals with Vitamin D deficiency.
• Helps to reduce the incidence of colds (in individuals with D deficiency).

And what do you do if you do catch a cold and want to shorten the duration of it?

2 things: 1 is Echinacea
Studies show a reduction in the severity and duration of cold symptoms when taken in the early stages of a cold.

Organic Echinacea

Price: $18.99

• Helps fight the common cold and upper respiratory tract infections.
• Helps to relieve the symptoms and shorten the duration of upper respiratory tract infections (e.g. common colds). 
• Extra-strength organic formula.
• TRU-ID certified for ingredient authenticity.
• This beautiful flower is an important infection fighter. Echinacea has naturally occurring compounds that activate the fighter cells of the immune system. Activating the fighter cells sooner than later helps decrease the duration of colds and the flu. 

The second is zinc.

Zinc is a superstar mineral that can prevent colds and the flu from being drawn out too long. Several studies have suggested that zinc supplements may reduce the length of a cold, especially when taken within 1 – 2 days of the first signs and symptoms of a cold.

Some food sources include legumes, nuts and seeds but you may also want to consider a quality supplement.

Zinc Lozenges 9554

Price: $10.99