Are you looking forward to getting back into your routine? Back to school, back to work from vacation, back into the cold, back to schedules that don’t leave room to breathe and back to preparing for the cold and flu season. Fear not, I’ve got tips that will integrate the 4 pillars of immune health back into your everyday routine to help you build a strong immune system so you can keep doing the things you love.

Stress management and restful sleep

If you’re like me, you don’t have time for colds and flus but the viruses don’t see it that way. They strike when you least have time, when you’re stressed to the eyeballs, and when you’re cutting back on sleep. Keep in mind the most stressful things are often self-inflicted: overcrowded agenda, saying yes to one too many things, etc. All these little things make the difference between zenful and stressful.

Quality sleep is paramount to immune health. Did you know computers and tablet screens emit enough blue light to reduce your natural melatonin and disturb sleep? So, get the computers, tablets, cellphones and TVs out of your bedroom, or at least switch them off one hour before bed.

Smile and laugh as much as you can

One of the best and cheapest actions that can improve your immune system (and most of all, your health) it is laughter. One study suggested that when you laugh, your stress level goes down and your white blood cells get more active.

Stay away from added sugar

Studies have shown that added sugar might make your immune system sluggish. So, stay away from refined sugar and added sugar.

Classics, but good advice nonetheless

  • Eat plenty of veggies (mostly) and fruit
  • Drink enough water (2 glassfuls outside of meals, each day)
  • Eat enough protein-rich foods
  • Enjoy spices and herbs, such as ginger, garlic, oregano, etc.
  • Try to stay away from “comfort food” carbs. They lead to carb “coma”. You know that delicious looking chocolate cake, it will not only put pounds where you don’t want them but will depress your immune system!


  • Vitamin D, at least 2000 IU daily. Vitamin D is the one of the most important vitamin/hormone for the immune system. Without it, white blood cells may not be fully equipped to kill bacteria and viruses.
  • COLD-FX Daily Support®: helps reduce the frequency, severity and duration of cold and flu symptoms by boosting the immune system.
  • If you have problems sleeping: melatonin or valerian work well

To be sure this product is right for you, always read and follow the label.

Physical activity?

Regular physical activity, anything that gets you warm and increases your heart rate, so not necessarily going to the gym, improves the immune system function and reduces colds and flus. Aim for 20 to 30 min, several times a week. Taking the stairs to work counts!

You have the control: The right food, the right supplements, the right frame of mind, and the right activities. This quick list is a roadmap to a healthy fall/winter with all the energy to enjoy it and as little as possible of the miserable downside.

Meet you all outside to make the best of the weather… Santé!