12/04/2025
With cold and flu strains spreading this time of year, it's a great time to incorporate cold and flu prevention techniques into your routine:
💪 Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is essential for the body to produce infection-fighting proteins and repair itself.
💪 Maintain a Nutrient-Dense Diet: Focus on a rainbow of fruits and vegetables, whole grains, and lean proteins. Key immune-supporting nutrients include:
💪 Vitamin C: Found in citrus fruits, bell peppers, strawberries, and broccoli.
💪 Zinc: Found in oysters, red meat, legumes, pumpkin seeds, and whole grains.
💪 Vitamin D: Found in fatty fish, egg yolks, and fortified foods.
💪 Probiotics: Beneficial bacteria in yogurt, sauerkraut, and other fermented foods support gut health, which is crucial for immunity.
💪 Manage Stress: Chronic stress suppresses immune function. Incorporate stress-reducing practices like meditation, journaling, yoga, deep breathing, or spending time in nature (yes, even when it's cold outside).
💪 Stay Hydrated: Drink plenty of water, herbal teas, and clear broths to keep mucous membranes hydrated and help flush out germs. Avoid dehydrating beverages like alcohol and caffeine.
💪 Practice Good Hygiene: Wash hands frequently with soap and water, avoid touching your face, and cover coughs and sneezes.
If you need immune support during this winter season, our Naturopaths are here to help you get on track. You can schedule at our Pearl District office by calling (503) 719-5335 or our Lake Oswego office by calling (971) 330-8578.
