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Let’s Get Your Immune System Ready for Cold and Flu Season

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First off, I am so excited that fall is here. Fall is my favourite season for many reasons like pumpkin spice latte’s, warm scarves, wool socks, apple picking, cozy book reading, pumpkin patches, thanksgiving….and most importantly, a return to routine, schedules and getting healthier! Do you share the same sentiment?

Although there is much to enjoy when it comes to fall, as it pertains to health, we must be ready to brave colder temperatures, which means cold and flu season is also approaching.

In this blog post, I would like to highlight some of the ways you can help prepare your immune system to have a more enjoyable, energized fall – minus the cold and flu!

One of the best ways to prevent against the cold and flu virus is proper hygiene and hand washing. Always wash your hands before eating or touching your face as this can aid in reducing 80% transmission of germs. 

Sanitize your home and work station often to keep germs at bay. Did you know that germs can last on surfaces for up to a few hours?  Did you also know that virus’ that are airborne (after someone has sneezed or coughed) can also hang around for hours in the air? Unless you are wearing a mask, chances are, if someone around you is infected, you could be walking into a virus cloud and contracting what they have. If you are sick, it is best to stay home and rest. Quarantine yourself and enjoy some rest and relaxation. Your co-workers will thank you.

Get good sleep. Getting enough sleep and resting well are important when it comes to helping your immune system, especially if you are fighting off the cold or flu virus. Aim to get 7-8 hours of sleep a night.

Probiotics have been highlighted in several research articles suggesting a causal link between healthy gut integrity and enhanced immunity. Did you  know that more than 70% of our immune system is linked to our gut? With this information, we must then be mindful of our digestive habits, which are tightly linked to our food choices. If you suffer with indigestion, bloating, pain, constipation or diarrhea, these are some signs that your gut health is in need of some support. Naturopathic doctors do a great job at helping people get to the root cause of their gut issues. In my office, we are proactive in determine food sensitivities, removing sources of inflammation, healing the gut and restoring normal function.

Are you vitamin D deficient? Getting your daily dose of vitamin D may help you ward off the cold and flu. Also known as the “sunshine vitamin”, vitamin D is an important immune booster.  As the days become shorter in the fall, we are being exposed to less sunlight and therefore less vitamin D. Vitamin D has so many wonderful benefits in the body. Not only does it help keep our bones strong, but several studies suggest vitamin D helps prevent colon cancer, prostate and breast cancer. Other studies may suggest it helps prevent heart disease, diabetes and multiple sclerosis. There are many ways you can get vitamin D into your body, whether it be sun exposure, diet or supplementation.  

Some foods that are highest in vitamin D are:

  • Cod Liver Oil
  • Swordfish
  • Salmon
  • Tuna
  • Orange Juice fortified with vitamin D
  • Milk fortified with vitamin D
  • Egg yolk

Eating these kinds of foods is not always easy for some people and this is where supplementation can fill in the gaps. Before getting on supplemental vitamin D, I would recommend that you have your levels assessed to know how much your body needs. Vitamin D is a fat soluble vitamin, meaning that if you take it in excess, it will be stored and can be potentially toxic. This is why it is important to know your current levels before supplementing.

A study conducted in 2018 showed that supplementing with vitamin D showed a reduced duration of those suffering with upper respiratory tract infections, cold severity and improved quality of life. Another study showed that vitamin D supplementation protected against cold virus’ and those patients who were deficient in vitamin D and not getting high dose supplementation experienced the most benefit.

Natural Immune Booster 

  • Back again in popular demand, I am offering “natural flu shots” for my patients.
  • Safe and effective for all ages
  • Combination of Echinacea and several other active ingredients great for immune strengthening.
  • Oral dose and well tolerated
  • Great for prevention and treatment of cold and flu symptoms.

Reach out if you would like to get “immune prepped” this fall.

Happily here to help you feel your best.

Dr. Jen Cisternino, ND

416-301-3477

5 Tips to Have a Healthy Summer!

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Relax. Refresh. Renew

Summer vibes are in the air. The sun is feeling warmer and the nights are getting longer, which we must take advantage of. Beach days, pool parties, BBQ fun and late night summer breezes is sure to put us in a “chill mood”…or at least it should. Let’s make sure that you are not “too chill” this summer, where your health goals fall to the wayside…

The truth is, there is never a good time to stop taking care of yourself. Your body will always remind you to get back on track before it’s too late. I see too many people get into bad habits over the summer and have regret once it is over, hence my motivation for writing this blog. Prevention is the best medicine. Let this read act as your warning 😉

Here are a few things to stick to. I call them my non-negotiable health actions.

  1. STAY HYDRATED: I cannot emphasize enough the importance of drinking pure water. If you are unsure how much you should be drinking, I will tell you MORE than you already are. Take your weight in lbs and divide it by 2. This is the amount of water in ounces that your body needs to maintain optimal function. Now, for every cup of coffee/tea/alcohol you drink, you must drink an extra 2 glasses (16 ounces). Take some time to do the math and ensure you are drinking enough water. The other thing to consider is water lost through perspiration. If you are active in the sun and sweating, you must add more water to match the deficit. Dehydration is a risk factor in the summer months. Headaches could be your first sign. Don’t take this risk lightly.
  2. EXERCISE DAILY: With the weather being nicer and days longer, it is natural to want to be out more and to have a bit more energy. Use these summer days to commence or continue an exercise routine. Some outdoor activities for you to try: bike rides, hikes (choose different locations to keep you engaged and exploring new terrain), tennis, basketball, rollerblading, outdoor runs, walks, and any sport that you love to play. Some of my favorites are soccer and tennis. You can be sure to find me on the soccer field and tennis court! With the extra calories burned while being active, you can enjoy a few treats without the guilt.
  3. KEEP SUGARS/CARBS TO A MINIMUM: Bathing suits, crop tops, dresses, shorts and tanks all reveal more skin than winter months. A sure way to cut weight and bloating is to minimize sugars. Try to cut out all refined sugars, breads, pastas, baked goods, pop etc. These foods can be consumed occasionally, if you desire, but not a daily basis. You will feel lighter and more confident in your clothes if you do this during the summer.
  4. ALCOHOL NEEDS TO BE LIMITED/AVOIDED: Are you someone who drinks a beer a day or a glass a wine a day? Are you someone who binges on the weekend or at parties? Ask yourself why? Any amount of alcohol in the body creates stress in the liver and other organs, and gets metabolized as sugar. From my experience, alcohol intake, at any rate, can increase weight gain, bloating and increased fatigue. Drink responsibly and be aware of alcohols’ negative impact on your well-being.
  5. PROTECT YOURSELF FROM THE SUN: The allure of having bronze, sun kissed skin seems tempting. The sun today is much more damaging than 20 years ago. Sun burns increase your risk exponentially of getting skin cancer. Please invest in some SPF 60 and be sure to apply this everyday, even if you are not directly in the sun. Catching rays while driving is a thing. If you are going to be outside for extended periods, wear a hat. If you have sensitive skin, please wear protective clothing to ensure that you won’t get burned. Rates of skin cancer are on the rise and no one is immune. Please do your best to protect yourself from the harmful effects of the suns damaging rays. Your future self will thank you! BONUS * Best way to prevent aging prematurely*

Hope these 5 tips help keep you healthy this summer. If you require a bit more motivation, feel free to reach out to set up an appointment. I am available throughout the summer. I am happy to help you feel your best!

In good health,

Dr. Jen Cisternino, ND

416-301-3477

Is exercise in your schedule? Let’s do this activity to help you

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Exercising is by far one of the most amazing activities for health of the mind, body and soul. Surmounting research outlines the numerous benefits of activity, but why are most people not active? Here are some reasons as mentioned by my patients in my office: sedentary jobs, longer hours at work, lack of interest, fear of gyms, increased time spent on children’s extracurricular sports and increased time spent on social media.

Whatever the excuse, we must “make” time for exercise and keep it a priority in our lives. Did you notice that I used the word “make” instead of “find”? This is something I always tell my patients and coaching clients. If you don’t make the time, time will not be on your side.

Let’s do this now. Pull up your calender/agenda for the month. Look at windows of opportunity to get 30 minutes of activity in 3x per week to start. Mark it down. If you plan on joining a gym, you may want want to look at a 1 hour window 3x per week to take into consideration travelling time. I would try to alternate days so that you are spreading out your workouts every other day at least.

Are morning or evening workouts best? My answer is “when are you most likely to stay committed and have the time”. If evenings get busy and you find many interruptions and/or fatigue sets in, then you may want to choose early morning. If you are not a morning person then you may want to look at afternoon or evening workouts. I would warn you about working out too close to bedtime as this can raise cortisol levels and affect your ability to sleep. I would suggest leaving a 2 hour window between your workout and bedtime. Sleep is just as important for over all well-being.

Now that you have your 3x a week exercise times slotted, decide what you want to do in your time. I always tell my clients, if you like to box, then box. If you love to run outside, then run. If you love to dance, then dance. It is a well known fact that if you enjoy what you are doing, you are more likely to stick to it and get a positive endorphin release that leaves you wanting more!

Team sports is another great way to be active and social. I have always been involved in team sports, specifically soccer and let me tell you, playing 90 minute games is the best workout for my entire body! Team sports can keep you motivated and active (just say “no” to the beers after the game) 😉

Another thing I want you to do is let the people you live with know that this is what you are doing and that their support is going to go a long way. You may even have your family join you in this healthy change to being more active. This may also mean delegating responsibilities like dinner prep and clean up to afford you more time to get healthy.

You are all set! Let me know how you do. Commit to yourself. You will have no regrets! If you require any more help or have questions regarding exercise programs and weight loss, reach out. I used to be a personal trainer for many years and loved motivating people to push their limits, reach new goals and challenge their bodies for optimal results.

If you have been exercising for some time and notice no changes in your health or weight, there may be an underlying condition that needs to be assessed. I am happy to assess your hormonal health and thyroid function to ensure your body is balanced and you are not doing more damage by pushing yourself to work out.

Wishing you an active month ahead!

Dr. Jennifer Cisternino, ND