Changing the clocks does not create extra daylight of course, but rather it shifts the time of sunrise and sunsets. This time change can cause disruptions to our body clock which is known as the circadian rhythm. If your province follows Daylight Savings, you’ve already set your clock an hour ahead and “springing forward” usually means losing an hour of sleep. That hour loss can – perhaps surprisingly – wreak havoc.  

A 2019 survey found that more than 50% of people surveyed feel tired after the time shift. But fatigue isn’t a health risk in and of itself. Rather, it’s what tiredness can lead to. When you don’t get enough sleep, you are more likely to get sick after being exposed to a virus, such as a common cold or flu virus. 

Whether you noticeably handle the clock change or not, now is always a great time to improve your health! Here are 5 tips to build a healthy daily routine.   

Morning Tip: Contrast showers to boost your immunity 

These may not be comfortable, but they are short-lived. A contrast (hot-cold) shower can:  

How to: Once you’re finished with your shower routine, I recommend turning the shower dial as hot as you can handle (careful not to burn yourself) for 1 minute, then as cold as possible for 1 minute. Repeat this cycle at least once more.  

Mid-morning Tip: Evidence-based natural immune support 

You have likely heard a lot about vitamin C, vitamin D and zinc in the news recently for immune support. But COLD-FX contains an extract of Panax quinquefolius (also known as American Ginseng) and has more than 10 years of clinical research. 

COLD-FX has the level of evidence I need to see in a natural health product designed to help reduce Frequency, Severity and Duration of colds and flu symptoms by Boosting the Immune System. 

How to: Take 1-2 COLD-FX® Daily Support capsules 2 times daily. 

When taking vitamins, prescription medication and supplements, some interactions could either reduce or boost their effectiveness. Try this interactions checker

Daytime Tip: Immune enhancing foods are purple 

You can easily boost your energy and support your immune system by eating a rainbow of fruits and veggies every day. But when it comes to your immune system, reach for purple foods like cabbage, blackberries, purple potatoes, purple carrots, beets, plums, or grapes. 

How to: Sneak these fruits and vegetables into your diet daily with the “3 S” rule: a smoothie, soup or salad. 

Evening Tip: Managing stress helps your immune system to stay strong 

When you’re stressed out, cortisol significantly raises in your bloodstream. Chronic cortisol suppresses the immune system, but box breathing (or four-square breathing) can help to bring cortisol levels down. 

How to: Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs. Hold your breath while counting slowly to four (avoid inhaling or exhaling without clamping your mouth or nose shut). Slowly exhale for 4 seconds. Repeat at least three times, or until you feel calm. 

Nighttime Tip: Honor the rules of sleep hygiene  

Sleep hygiene is a behavioral and environmental practice developed in the late 1970s as a method to help people optimize their sleep quality and duration. 

How to: Set a bedtime that is early enough for you to get at least 7-8 hours of restful sleep. Only use your bed for sleep, make your room quiet (or consider a white noise device to block out sounds), dark (use an eye mask or black out blinds), relaxing, safe, comfortable, and cool (no warmer than 20 degrees). 

Bryce Wylde is a functional medicine clinician, author, TV host and health and wellness expert. 

Try these tips to reset your mind and body for the new season!