A strong immune system before and during winter

Temperatures are dropping, the days are getting shorter, and we are all doing our best to stay healthy and avoid being stuck in bed with a box of tissues.

Here are a few tips that will help you ‘’EnerJize’’ your fall and winter seasons.

1. Stress management

One of the most important ‘’energy stealers’’ is stress. Take daily breaks to relax, and learn to say NO more often!

2. Movement

We are “moving creatures’’ and one of the many benefits of daily movement is a strong immune system.

3. Spend time in the outdoors

According to some studies, the main reason we catch a cold more often during the winter months is because we spend more time indoors exposed to lots of people. So get your dose of fresh air every day!

4. Keep a healthy gut

It’s well established that a healthy gut helps to keep the immune system functioning optimally. Including prebiotics and probiotics in your diet can help to support and establish a healthy microbiome and build a more robust immune system. Natural sources include yogurt, and fermented foods like kefir and sauerkraut. A supplement can also help.

5. Vitamin D & Zinc

While the majority of vitamins and minerals play significant roles in our immune system, Vitamin D and Zinc are especially important. They work to support the immune system by aiding the development and functioning of infection-fighting white blood cells. Vitamin D is difficult to obtain through food, which is why it is a good idea to supplement during fall & winter.

Zinc is predominantly found in red meat and seafood as well as in nuts and seeds. You can also find it in some high quality multi-vitamins.

By addressing immunity holistically, you can support your immune system now and for the months (and years) to come.


To your health, Jessica & Bruno.


From the same authors: Forest bathing 101 (Click the image below)



Jessica Humphries Bruno Saint-Hilaire88 Posts

Jessica Humphries est entraîneuse certifiée, coach santé et conceptrice de programmes d’entraînement physique en plein air offerts à longueur d’année. Diplômée de l’Université McGill, elle détient un baccalauréat en éducation physique et kinésiologie. - Bruno Saint-Hilaire est un professionnel de la santé qui a fait ses études universitaires en médecine sportive et nutritionnelle et administration des affaires. Ce qui le passionne depuis plus de 20 ans est d'accompagner sa clientèle très variée (enfants, adolescents et adultes) vers l'optimisation de leur santé afin de les aider à vivre au quotidien avec plus d'énergie et de vitalité. / Jessica Humphries is a certified natural trainer in functional fitness, yoga instructor, healthy lifestyle coach and the designer of year-round nature fitness training programs. She graduated from McGill University with a BEd in physical education and kinesiology. - Bruno Saint-Hilaire is a health professional who completed his university studies in sports and nutritional medicine and business administration. For more than 20 years his passion has been to accompany his wide range of clients (children, teens and adults) in the optimization of their health to help them live their daily lives with more energy and vitality. enerj.ca


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