It Doesn't Have to Be Cold...To Get a Cold

With the relaxing days of summer behind us, the stress of getting back into our fall routines can be daunting. Whether it’s back to work or getting the kids to school every day, fall is a busy time of year that can increase your stress levels and take a toll on your overall health. And while winter isn’t here quite yet, the change in seasons still brings with it the chance that you’ll get stuck at home with a case of the sniffles.

Here are some unique ways to stay healthy throughout the fall season:

Say Hello to Hydrotherapy.

Hydrotherapy is an ancient health practice that uses water in various forms and temperatures to achieve health benefits. A simple warm bath or a steam room are examples of hydrotherapy. Contrast hydrotherapy is one of the most popular forms of hydrotherapy. Traditionally, a hot and cold dip would require two tubs of water and isn’t something that can be easily done for everyone at home. That’s why contrast showers are a modern and convenient way to soak in its health benefits. Here’s how to have contrast showers:

• Begin with hot water (1-2 minutes)
• Change to cold water (30 seconds)
• Continue this cycle 2-4 times and always finish on cold.

Not only is this alternating shower refreshing and rejuvenating, it also has immense health benefits for overall health. Research shows that changes in temperature increase blood flow,¹ decrease muscle fatigue,² and decrease swelling.² For the immune system, being exposed to cold increases important infection-fighting cells like natural-killer cells and white blood cells.¹

Say No to Stress

Women are especially prone to feelings of stress, which can be both mentally and physically draining.³ Stress also depletes essential nutrients such as magnesium and zinc.⁴  Zinc is important for ensuring the innate immune system works properly, and the bodies’ natural immune cells are all affected by zinc deficiency.⁵ To minimize the effects of stress, engage in regular physical activity and find an “outlet” for dealing with frustrations – such as journaling, meditation or simply talking it out with a good friend.⁶

Another great way to reduce stress is with Jamieson’s StressEase, a comprehensive blend of vitamins - like vitamin C and zinc – helping to keep stress at bay, metabolize nutrients and support the immune system.

Let the Sun Shine

Nicknamed the “sunshine vitamin”, vitamin D may help prevent colds and flu by boosting the body’s own immune defense system to fight off bacteria and viruses.⁷ To compensate for the lack of sunshine during the fall months (which limits the body’s ability to produce vitamin D naturally) and to support your immune system, be sure to supplement with Jamieson’s Vitamin D 1000 IU. ⁸

Include Nature’s Immune Boosters

A healthy diet is one of your best bets for staying healthy and keeping your immune system strong. Make sure your diet includes plenty of the following nutrient-packed foods:

• Yogurt: Contains probiotics that inhibit the growth of harmful bacteria and viruses in the digestive tract. Our gut houses 70-80% of immune cells so it’s not surprising that gut bacteria plays an important role in immune function.⁹
• Fish: Omega-3 essential fatty acids are “good” fats found in fish such as salmon, that help to strengthen the body’s resistance to infection.¹⁰
• Deep orange fruits and dark green vegetables - Packed with nutrients such as beta-carotene and vitamin C, fresh or frozen produce can easily be incorporated into hearty soups and stews, salads, stir-fries and pasta dishes. You can also boost your intake with a vitamin C supplement, which helps support the immune system.¹¹
• Try cooking with garlic & ginger - These ingredients all have natural immune-boosting properties and add delicious flavour to a variety of dishes.¹²

Infection Fighters to the Rescue

All hope is not lost if, despite all of your preventative efforts, you still feel that scratchy throat coming on! Jamieson Echinacea is an herbal product that can help fight off infections, especially of the upper respiratory tract. It helps to relieve the symptoms and shorten the duration of colds.¹³

References:

1. Mooventhan A, Nivethitha L. Scientific evidence-based effects of hydrotherapy on various systems of the body. N Am J Med Sci. 2014 May;6(5):199-209. doi: 10.4103/1947-2714.132935. PMID: 24926444; PMCID: PMC4049052.
2. Stanborough, R. J. (2020, July 29). Contrast bath hydrotherapy: Benefits, treatment, instructions. Healthline. Retrieved September 15, 2022, from https://www.healthline.com/health/contrast-bath
3. American Psychological Association. (2020, November). Stress in america™: Interactive graphics. American Psychological Association. Retrieved September 21, 2022, from https://www.apa.org/news/press/releases/stress/interactive-graphics
4. Lopresti AL. The Effects of Psychological and Environmental Stress on Micronutrient Concentrations in the Body: A Review of the Evidence. Adv Nutr. 2020 Jan 1;11(1):103-112. doi: 10.1093/advances/nmz082. PMID: 31504084; PMCID: PMC7442351.
5. Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008 May-Jun;14(5-6):353-7. doi: 10.2119/2008-00033.Prasad. PMID: 18385818; PMCID: PMC2277319.
6. (2021, April 29). Stress: Ways to manage and reduce it. WebMD. Retrieved September 21, 2022, from https://www.webmd.com/balance/guide/tips-to-control-stress
7. Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406.
8. Health Canada. Government of Canada. (2018, March 23). Retrieved September 21, 2022, from https://health-products.canada.ca/lnhpd-bdpsnh/info.do?licence=80000436
9. Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.
10. Gutiérrez S, Svahn SL, Johansson ME. Effects of Omega-3 Fatty Acids on Immune Cells. Int J Mol Sci. 2019 Oct 11;20(20):5028. doi: 10.3390/ijms20205028. PMID: 31614433; PMCID: PMC6834330.
11. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
12. Schend, J. (2020, April 30). What to eat and drink to boost your immune system. Healthline. Retrieved September 23, 2022, from https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#other-tips
13. Government of Canada. (2022, February 2). Product Information. Drugs & Health Products. Retrieved September 15, 2022, from https://health-products.canada.ca/lnhpd-bdpsnh/