Tag: immunity

Finding balance at the autumnal equinox

Finding balance at the autumnal equinox

A time to get grounded and prepare for the colder, darker season ahead

September 22 marks the autumnal equinox and the start of fall. It is one of two times a year when daylight and night are equal. In nature, plants and animals use this time to balance and store energy for the longer nights and colder weather ahead. Trees, for example, shed their leaves and focus on their roots—something we can emulate. It’s a good time to slow down, look inward, and let go of what no longer serves us.

Start with the harvest

During fall, it’s beneficial to focus on seasonal foods that support health and energy. Root vegetables and orange squashes are especially important, providing grounding and warming qualities for the body. These foods are rich in antioxidants like beta carotene and vitamin A, essential for healthy skin, bones, and organs. Traditional autumnal foods such as cranberries, salmon, and wild game also support immune health with their mineral and protein content.

Support your immune system

Supporting the immune system during fall is crucial to prevent seasonal colds and flu. Nutrients like beta carotene, vitamins C and D, zinc, probiotics, and protein are vital. Maintaining gut health is especially important, as the digestive tract is a key part of immune defense. Probiotics can help keep gut flora balanced, strengthening the body’s ability to fend off illness.

The season of sleep

Autumn’s cooler temperatures and shorter days can improve sleep quality, which benefits overall health, mood, and immunity. Less daylight leads to increased melatonin production, the hormone responsible for regulating sleep cycles. Tart cherries are a natural source of melatonin, and early research suggests that drinking tart cherry juice may promote better, longer sleep. Additionally, it’s ideal to have three hours between eating and sleeping to optimize both sleep and metabolic health.

Self-care tips for autumnal mental health

This season also offers an opportunity to nurture mental health. Engaging in simple self-care practices—such as reading, taking baths, or walking in nature—can help ground and center you. Autumn’s energy encourages grounding, centering, and nurturing oneself, which can be especially helpful during this reflective time of year.

By: Stephanie MacDonald

Article Courtesy of Alive Magazine

September 1, 2025
The skinny on sore throats

The skinny on sore throats

Ways to soothe and prevent

How to manage a sore throat

Gargling with salt water hourly at the first sign may help reduce pain and inflammation. Stay home if sick, avoid irritants, and use a cool mist vaporizer if dry air worsens symptoms. Keep hydrated and rest. Warm drinks like tea with honey can soothe the throat.

Viral or bacterial?

Most sore throats—about 90 percent—are caused by viruses. Viral infections often accompany symptoms like runny nose and cough, while bacterial infections tend to be more painful and may cause fever and swollen lymph nodes. Bacterial infections, such as strep throat, require a swab and possibly antibiotics. It’s important to see a doctor for an accurate diagnosis, as antibiotics only work against bacterial infections and do not treat viruses.

Using antibiotics unnecessarily can pose health risks. They can cause side effects like rash, nausea, diarrhea, and yeast infections, and more serious issues include <Clostridioides diffcile> infection (also known as C. diffcile or C. diff), which causes diarrhea that can lead to severe colon damage. Overuse or misuse of antibiotics also contributes to antibiotic resistance, a growing global health concern. Bacteria that become resistant no longer respond to these drugs, making infections harder to treat. The World Health Organization reports that antimicrobial resistance was responsible for over 1.27 million deaths worldwide in 2019.

Most sore throats will resolve on their own with home care. Seek medical attention if symptoms are severe, last more than two days, or if you notice white or red patches on your tonsils, a high fever, swollen lymph nodes, or a rash.

Prevention tips

Supporting a healthy immune system through a diet rich in whole foods, regular exercise, and adequate sleep can help prevent sore throats. Good hygiene practices, especially frequent handwashing, are essential to avoid catching or spreading infections.

By Joanne Peters

Article Courtesy of Alive Magazine

September 1, 2025

Get ready for virus season

Helping your kids through infections

In the wake of a surge of respiratory infections, parents are looking ahead with some trepidation and wondering how we can best support our kids. Dr. Caroline Meyer, a naturopathic doctor with a passion for pediatric medicine, shares her strategies for surviving the upcoming virus season.

Virus basics

Unlike bacteria, viruses lack their own cellular structure. Viruses are simply strands of genetic material that hijack other cells to drive ongoing replication and spread. Antibiotics are completely ineffective against viruses.

Antiviral medications do exist for the flu, RSV, and COVID-19 but benefit only those at high risk of complications. For most people, our immune systems are the ones doing the heavy lifting of clearing infection and restoring health. Supporting immune function is the key to coping with viral infections.

Avoid going viral

Meyer highlights the importance of healthy habits, mental health, and nutrient testing for infection prevention.

Sleep

Sleep has a significant role in immunity. Bedtime screen use disturbs sleep, and poor sleep can lead to more infections. Reinforcing bedtime routines and limiting nighttime access to devices can build immunity.

Movement

Movement is the perfect immune system primer. In a study of preschoolers, kids moving less had more frequent and more severe infections. Exercise also improves sleep quality, providing indirect but important immune effects. Get kids (and yourself) out and moving daily.

Diet

Diet matters. Children who eat more fruits and vegetables get fewer infections.

Mental health

Emotional distress impairs the immune system and has impacts on food choices, sleep patterns, and exercise. Reach out for support if mental health challenges are present in your family.

Nutrient deficiencies

Nutrient deficiencies can undermine immunity. Low stores of iron and zinc can also reduce resistance to infection. Get your kids checked for deficiencies if they’re having recurrent infections.

When to get help

While many infections can be managed at home, urgent care is needed in the following cases.

difficulty breathing or blue lips
dehydration (not urinating, dry lips)
pain that doesn’t improve with medication
seizure
fever in kids 12 weeks or younger

If your parental spidey-senses tell you that something is not right, take your child to hospital.

Want more immune support?

Talk to your health care practitioner about these supplements.

Supplement	Best form for kids	Actions
vitamin D	drops	deficiencies are associated with higher infection rates and longer/more severe illnesses
probiotics	powder or liquid	can prevent diarrhea associated with antibiotic use; may reduce duration of colds
zinc	lozenges	reduces number of ear infections and speeds recovery

Take action against viruses!

Wash, wash, wash your hands. Handwash before eating, after bathroom use, and on return from outside your home.
Stay home when sick. Keep your cold to yourself!
Cover nose and mouth when sneezing. Use a tissue or sleeve.

Dr. Gillian Flower, ND

Article Courtesy of Alive Magazine

August 1, 2024

New insights into immune health
New insights into immune health

Pandemic lessons on immunity

Health has never been a more prominent topic or concern than in the era of COVID. But for all of us, supporting our immune system is the cornerstone of our well-being, whether we’re living in a pandemic or not.

“Health is defined now by most medical establishments as a state of complete physical, mental, and social well-being and not merely the absence of disease and infirmity,” says naturopathic doctor Brian Davies.

Immune system redux

To best support our immune system, it helps to have a sense of how it works. Put simply, its job is to defend against disease-causing microorganisms. It has two main components.
1. Innate immunity, the immune system we’re born with, consists of physical barriers like our skin as well as cells that attack pathogens that enter the body, responding quickly via effects like fever.
2. Adaptive immunity is the part of our immune system that learns to react to foreign agents. When it’s exposed to a new germ for the first time, it responds by trying to fight it off; we might get sick, but our immune cells remember the invader and mount a more rapid response when it returns.
Having a healthy immune system doesn’t mean never getting ill. It’s quite the opposite, in fact. And remember that not all viruses are created equal, as we’ve all learned with SARS-CoV-2, the virus that causes COVID.

“Having symptoms such as fever, cough, muscle aches, headache, and the like are indications that your immune system is working to fight off infection, not the infection itself,” says Ashley Stapleton, naturopathic doctor. Nevertheless, the global health crisis may have led to a greater awareness of the importance of taking care of ourselves, a wake-up call of sorts.

Immune system support

“When looking at key support for general immune health, a healthy lifestyle is a critical part of supporting our immune systems,” Davies says. Some people who should consider modifications to their lifestyle to better support their immune systems are those who
- eat highly processed foods
- don’t sleep well
- are under excessive emotional or physical stress from injury or overexercise
- consume excessive amounts of alcohol
- smoke cigarettes
All of these factors put excess stress on the body, which is known to suppress innate immunity and dysregulate our adaptive immune system.

Caring for your immune system

Here are some other approaches to providing your immune system with support.
- Cut out sugar
- Avoid alcohol
- Get plenty of good sleep
- Reduce stress
Supplemental immune support

Always check with your health care practitioner before trying a new supplement. Supplements that may help support your immune system include:
- Probiotics
- Vitamin C
- Vitamin D
- Zinc
Article courtesy of Alive Magazine
April 1, 2023

6 ways to strengthen your natural immunity

Simple lifestyle choices to keep you feeling good

Fighting off germs is busy work for our immune systems, but we can make it easier on ourselves. Discover how small lifestyle choices can keep our immune systems ready for action—and make a big difference in our long-term health.

According to Lisa Osborne, an assistant microbiology and immunology professor, there are simple things we can do to keep our immune systems strong. They come down to listening to what your mother told you growing up: “Activity, healthy diet, sunlight when you can get it. We know these are critical factors for mental health as well as physical health and supporting immune function,” she says. Osborne also strongly encourages vaccination.

1. Eat well

Healthy immunity starts on your plate. Focus on whole grains, fresh produce in an array of colors, and healthy proteins such as nuts and seeds to help your body produce infection-fighting white blood cells.

2. Get moving

Regular, moderate physical activity bolsters the immune system and its ability to fight off illnesses, including cold and flu viruses. According to the World Health Organization, adults should aim for 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous aerobic exercise each week, with two sessions of strength training for best overall health.

3. Get some sleep

A good rule of thumb is to aim for at least seven hours of sleep each night. If you’re having trouble sleeping, set a consistent schedule, and avoid screens, alcohol, caffeine, and large meals before bed. If worry is keeping you awake, keep a notebook beside your bed to clear your head.

4. Tackle stress

Too much stress can disturb your immune response and lower your protection against infectious illnesses. To help lighten the load try meditation, yoga, or any form of movement.

5. Prioritize your social life

Perceived social isolation has been linked to impaired immunity and a whole host of other health issues. To combat loneliness, create and maintain meaningful social connections, stay in touch with loved ones, say yes to activities you enjoy, volunteer, or participate in book clubs or community groups.

6. Consider supplements

Check with your health care practitioner before taking a new supplement.

vitamin C	may help prevent and treat systemic and respiratory infections and help shorten colds
vitamin D	may help reduce the incidence of cold and flu, help control infections, and reduce inflammation
magnesium	plays a key role in keeping the immune system strong
zinc	helps the immune system fight infections and heal wounds
quercetin	helps stimulate the immune system and possesses antiviral, anti-inflammatory, and anti-allergic properties
elderberries	may reduce inflammation, lessen stress, and ease symptoms or reduce duration of cold and flu symptoms
oil of oregano	has antimicrobial, antiviral, antifungal, antioxidant, and anti-inflammatory properties

Article Provided by Alive Magazine

January 1, 2023

Looking to Keep Your Immune System Strong? Country Life Vitamins is Here to Help!

Take your immune health to the next level with Country Life Vitamins

It’s not always easy to eat a balanced diet with all the nutrients we need, and something as important as our immune system needs extra attention. To fill the gaps we might be missing, adding in certain vitamins to our daily wellness routine makes sure we’re covering all our bases without the added stress. Thanks to Country Life Vitamins, we can trust that the ingredients they use in their products follow their 5 pledges – Authenticity, Cleanliness, Freshness, Consistency & Accuracy.

Immune Support When It Matters

Vitamin D

Also known as the Sunshine Vitamin, Vitamin D aids in the absorption of calcium, helping to form and maintain healthy bones and teeth, as well as promote immune health.*

Multivitamins

Get the essential nutrients you need for health and wellness. Their Core Daily-1 multivitamins simplify your daily nutrition with support across seven key nutritional areas.*

Minerals

Minerals are elements used by the body that are not produced by plants, and play an important role in metabolism and other various bodily functions.* Many of their minerals are chelated (bound to amino acids) and they provide both single forms as well as multi-mineral formulas.

Calcium

Formulated to maximize your body’s calcium absorption for healthier teeth and bones, their calcium supplements may also be blended with minerals for total-body utilization. Adequate calcium and vitamin D as part of a healthful diet, along with exercise, may reduce the risk of osteoporosis later in life.*

Looking for a great way to add vitamins into your daily morning routine?

Check out this refreshing smoothie recipe!

Immune Boosting Berry Orange Smoothie

Gluten-Free & Dairy-Free ~ Serves 2

This delicious smoothie is rich in antioxidants, Vitamin C, with an added boost of sunshine – Vitamin D!

Ingredients

1 1/4 cups fresh squeeze orange juice

1 cup of your frozen berry of choice – we used blueberries (can use fresh but will not be as thick)

1/2 cup of fresh or frozen strawberries

1/4 cup of almond or coconut milk (we used almond)

1 banana

1 tablespoon lemon juice

1 teaspoon of honey or maple syrup

4 sprays Country Life Vitamin D3 spray (2 sprays = daily serving size but this recipe yields 2 servings)

Method

Blend all ingredients in a blender until smooth. Pour into 2 glasses and enjoy!

DISCLAIMER: *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References:

https://www.countrylifevitamins.com/

https://www.instagram.com/countrylifevitamins/

https://www.cottercrunch.com/cranberry-orange-smoothie-dairy-free/

February 24, 2021
Homemade Immune Boosting Essentials thanks to Christine Waltermyer!

Homemade Immune Boosting Essentials

thanks to Christine Waltermyer!

Christine Waltermyer is a local Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to get your FREE copy of her cookbook, “7 Days of Deliciousness.”

Vegetable Broth

Makes 8 cups

Ingredients

1 cup fresh maitake mushrooms, or ½ cup dried

2 celery stalks, cut into big chunks

2 carrots, cut into chunks

2 to 3 cups winter squash, cut in big chunks

½ cup fresh burdock root, cut into pieces (or ¼ cup dried burdock)

1 small bunch parsley (you can leave the stems on)

1 tablespoon fresh ginger root slices

½ large onion, cut into big chunks

1 tablespoon fresh thyme (or 1 teaspoon dried thyme)

3 dried shiitake mushrooms (or 6 fresh shiitake mushrooms)

2 bay leaves

2 cloves garlic

½ gallon water

Method

This vegetable broth can be made in an Instapot, pressure cooker or regular soup pot.

For Instant Pot or pressure cooker: Place all ingredients in the Instant Pot or a large pressure cooker. Place the lid on your pressure cooker or Instant Pot and bring to full pressure on high heat. After 15 minutes, remove the pot from the heat and let the pressure reduce naturally. Strain out the ingredients by pouring the broth through a strainer into a large bowl. Remove the lid and cool completely before pouring into tall glass mason jars.

For regular soup pot: Place all ingredients in a large soup pot. Cover with a lid and bring to a boil over medium high heat. Reduce heat to simmer on low for 1 hour. Remove from heat. Strain out the ingredients by pouring the broth through a strainer into a large bowl. Cool before pouring into glass mason jars.

Store the vegetable broth in covered jars in the refrigerator for 3 to 5 days, or freeze for up to 4 months.

Lemon Sage Cold Care Tea

Serves 1

Ingredients

1 cup (8 oz.) water

10 fresh sages leaves (or one teaspoon dried sage leaves)

1 teaspoon fresh lemon juice

1 teaspoon raw honey or brown rice syrup

Method

Place the water in a small saucepan. Bring to a boil over medium high heat. Turn off the heat and add the sage leaves. Remove from the heat and let steep for 15 minutes. Strain the tea through a small strainer into a mug. Add the lemon juice and sweetener of your choice. Enjoy warm.

Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals and products that are affordable, full of nutrients, and simple to make at home!

January 7, 2021
Winter Holiday Heroes with Christine Waltermyer

WINTER HOLIDAY HEROES

with Christine Waltermyer

Christine Waltermyer is a local Wellness Chef, private chef to celebrities, published cookbook author and founder of the Natural Kitchen Cooking School, which offers an online Plant-Based Cooking Program. She also loves shopping at Basil Bandwagon! Visit naturalkitchenschool.com to get your FREE copy of her cookbook, “7 Days of Deliciousness.”

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Immunity Soup

Keto Refrigerator Fudge

Pomegranate Sweet Potato Bruschetta

Loaded Sweet Potatoes

Immunity Soup

Serves 2-3

Ingredients

2 tablespoons olive oil

1 onion, diced (1 1/2 cups)

Sea salt

1 teaspoon fresh ginger root, peeled and minced

2-3 cloves garlic, minced

3/4 cup fresh maitake mushrooms, chopped

2 stalks celery, chopped

2 small carrots, chopped

1-inch piece kombu, soaked in cold water to cover for 10 minutes

4 sprigs fresh thyme (or 1/2 teaspoon dried thyme)

2 bay leaves

4 cups vegetable broth* (recipe below: astragalus, kombu, veg scraps)

A pinch ground turmeric

2 cups chopped kale

1 13-oz. jar Jovial brand chickpeas, drained

2-3 tablespoons light colored miso (such as South River Chickpea miso)

Lotus Foods brown rice ramen noodles (2 cakes), cooked

Method

*If making vegetable broth from scratch, use the recipe below.

1. Heat a soup pot over medium heat. Add the olive oil. Add the onion and a pinch of sea salt. Cook and stir for 5 minutes.

2. Add the ginger and garlic. Cook and stir for another minute or two. Add the maitake mushrooms. Cook a few more minutes. Add the celery and carrot, and cook and stir for a few minutes.

3. Add the kombu (whole or chopped), thyme, bay leaves, and the vegetable broth. Bring to a boil then lower heat to simmer on low, covered, for about 20 minutes. Add the turmeric, chopped kale, and chickpeas. Cook a few more minutes.

4. Remove the bay leaves, thyme sprigs and kombu (if a whole piece). Place the miso in a small bowl and add a few tablespoons of water. Stir until diluted. Add this to the soup and stir. Add the cooked ramen noodles just before serving. Enjoy!

*Immune-Boosting Vegetable Broth Recipe*

1. In a large soup pot, place 4 cups leftover vegetable scraps (ends of carrots, ends of celery, cabbage hearts, kale stems, parsley stems, etc.) OR 2 whole carrots, 2 celery stalks, 1 handful parsley and 1 onion.

2. Add 1-2 teaspoons dried astragalus root, 2 bay leaves and a 2-inch piece of kombu sea vegetable.

3. Add 4 cups of water.

4. Bring to a boil, then lower heat to cook on low for 1 hour. Strain and use.

Keto Refrigerator Fudge

Serves 8

Ingredients

1/2 cup carob powder OR cocoa powder OR cacao powder

1/2 teaspoon Sweetleaf Sweet Drops liquid stevia – Vanilla Creme Flavor

1/2 cup virgin coconut oil, softened

1/2 cup sprouted almond butter

1/8 teaspoon sea salt

Topping:

2 tablespoons coconut oil, softened

2 tablespoons almond butter

Flaked sea salt (optional)

Method

1. Using a whisk, fork or electric hand mixer, combine the carob powder, liquid stevia, 1/2 cup coconut oil, 1/2 cup almond butter, and 1/8 teaspoon sea salt. Mix until smooth.

2. Spread the mixture evenly into a parchment paper-lined 8×4-inch loaf pan. In a small bowl, mix together the 2 tablespoons coconut oil with 2 tablespoons almond butter. You can add a drop or two of stevia sweetener if you life. Mix well, then drizzle onto the top of your fudge. Use a toothpick to swirl it around and make a marbled surface.

3. Chill for 1 to 2 hours. Top with some flaked sea salt. Slice, serve and enjoy!

Pomegranate Sweet Potato Bruschetta

Serves 8

Ingredients

1 16oz bag Caulipower Frozen Sweet PotaTOASTS (frozen Sweet Potato slices)

Sunflower seed “cheese” spread:

1/2 cup sunflower seeds

1/4 cup water

1/4 cup chopped scallions

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 – 1/2 teaspoon sea salt

1 tablespoon lemon juice

1 tablespoon miso

Garnish:

D’Vash sweet potato nectar

The seeds of 1 pomegranate

1/2 cup chopped walnuts

Fresh sprigs of thyme or rosemary

Method

1. Preheat oven to 350 degrees F. Spread the sweet potaTOASTS in an even layer on a parchment paper-lined baking sheet. Bake for 15 minutes. For more well done slices, brush with a little olive oil and bake 5 minutes longer.

2. Meanwhile, make the sunflower seed “cheese” spread. Place the sunflower seeds, water, scallions, garlic powder, onion powder, sea salt, lemon juice and miso in a food processor. Process until a spreadable consistency, stopping to scrape down the sides a few times. The consistency does not need to be perfectly smooth.

3. Remove the baked sweet potaTOASTS from the oven and let them cool to room temperature. Spread each one with a rounded tablespoon of the sunflower seed “cheese” spread. Top with some walnuts, pomegranate seeds, thyme sprigs and a drizzle of sweet potato nectar. Enjoy!

Loaded Sweet Potatoes

Serves 4

Ingredients

2 sweet potatoes or yams

Olive oil

One onion, diced

8 ounces mushrooms, sliced

2 cloves garlic, minced

Sea salt and pepper

White wine

1/2 teaspoon dried thyme

4 cups chopped kale

2 teaspoons maple syrup

1 teaspoon prepared mustard

1 teaspoon Worcestershire sauce

Squeeze of lemon juice or balsamic vinegar

Sauce:

1/4 cup sesame tahini

2 tablespoons apple cider vinegar

1 tablespoon maple syrup

A few pinches sea salt

3-5 tablespoons water

Garnish:

Fresh chives, chopped

Method

1. Preheat oven to 400 degrees F. Poke the sweet potatoes with a fork a few times. Place whole sweet potatoes or yams in a covered casserole or you can wrap the sweet potatoes individually with foil and place them on a baking sheet instead of a covered casserole. Place them in the oven and bake for 60 minutes, or until easily pierced with a fork. When finished remove from oven, keep covered and set aside.

2. Meanwhile, prepare sautéed vegetable topping. In a skillet, warm 1 tablespoon of the olive oil over medium heat. Add the diced onion and a pinch of salt, cook and stir for five minutes.

3. Add the mushrooms, garlic and thyme. If the onions are sticking to the pan, add a small splash of white wine. Cover and cook for five more minutes or until the mushrooms have softened. Add the kale and another splash of white wine. Cover and cook for five more minutes. Add remaining seasonings: maple syrup, mustard, lemon juice or balsamic vinegar, Worcestershire sauce and cook and stir for a few more minutes. Cook until the liquid has mostly evaporated.

4. To make the sauce, combine all ingredients in a small bowl and whisk well together. The consistency should be something like ketchup.

5. Slice the cooked sweet potatoes or yams in half lengthwise and evenly distribute the sautéed vegetables on top of each one. Drizzle with a couple tablespoons of the sauce and serve topped with chives. Enjoy!

Thank you to Christine Waltermyer and the Natural Kitchen Cooking School for working with us to help promote healthy, nutritious meals that are affordable, full of nutrients, and simple to make at home!

December 23, 2019