How To Boost your Body’s Immune System

The change of season is upon us but with that brings cold and flu season. Of course we are all a little more worried about getting the sniffles this year. Luckily there are many great herbs and vitamins that boost our immune system so we are better prepared to fight an infection that comes our way. Keep reading for some of my favourite solutions.

Immune Modulators vs Immune Stimulants - What’s the difference?

Both immune modulators and immune stimulants are important this time of year. Immune stimulants are herbs and vitamins that activate the immune systems response to fight something right then. Herbs such as echinacea and garlic are examples. Immune modulators are herbs and vitamins that boost the immune system by stimulating white blood cells to enhance the body's response to a stimulus that may come its way. Primed and ready let's say. Herbs and foods such as astragalus and medicinal mushrooms, as well as vitamin C, zinc, and vitamin D are all examples. Include these in your diet or as a supplement.

My Cold & Flu Go To’s:

• Myers IVs - This is probably one of the best times to get a boost. High in vitamin C and B vitamins with added zinc for immune support. A 30 minute visit for a big boost.

• Higher dose vitamins - We want to increase vitamin C, vitamin D, vitamin A and zinc especially when we are coming down with something. Some of my go-to supplements are a combo of many of these.

• Immune herbs - Herbs such as echinacea, astragalus, andographis or elderberry for kids are all great immune supporting herbs. They can be found in a number of different immune supplements/tinctures/teas/syrups.

• Immune Injection - Minimally invasion, safe for everyone, provides immune supportive herbs. Into the glut it goes! This is a quick in house treatment.

• Probiotics such as The Cultured Coconut Kefir - I love this local product as it provides trillions of probiotics to help our gut health and ultimately our immune system. Prefer a capsule? There are great options available at the clinic.

• Thieves oil - One of my favourite essential oil blends to diffuse in my room with antibacterial and soothing herbs. You will probably smell this in my office this time of year. :)

• A. Vogel Echinaforce Sore Throat Spray - I love this product for any sore throat! You can find it at Superstore, health food stores or even Bulk Barn. So soothing and effective!

• Immune Boosting Smoothie - This is a go-to in our house all year round to provide lots of vitamin C. Recipe here!

• Medicinal Mushrooms - This could be a mushroom blend powder mixed in coffee, a liquid blend like THIS, or a homemade mushroom soup or “immune boosting soup” like THIS one, if you tend to get sick often. Some examples of medicinal mushrooms are reishi and ligustrum. Astagalus herb pairs very well with mushrooms.

• Eucalyptus Steam Inhalation - Add a few drops of eucalyptus essential oil in a bowl of boiling water, place a towel over your head and the bowl and breathe in the steam for a few minutes. This acts as a wonderful decongestant.

• Wet Sock Treatment - Old remedy that really works to drain congestion from your head. Look it up!

• Sleep & Rest- Always the best option! The quicker we allow ourselves to rest, the sooner we feel better.

What are your favourite ways to fight a cold? Let me know in the comments below!

In health & happiness,

Dr. Karen

Burnout & Energy Crashes - Unpacking Reasons Why

Burnout or fatigue...a very common concern I see in practice. 😞😴 But I promise you don't have to feel like this forever! ⠀
If you have been feeling emotionally and physically drained for awhile now let's dig into some common reasons why this may be. ⠀

1. Nutrient deficiency

Have you had blood work done to check nutrient levels lately? Some common blood work I like to see for those who are struggling with energy are:⠀⠀

• ferritin (your iron stores)⠀

• B12⠀

• Thyroid panel - additional symptoms may point us to look into this⠀

• D3 - surprisingly common to be low in those that are struggling

This is often where I start because it may be the simple solution. Symptoms such a heavy periods, or poor digestion may push me to get these checked sooner rather than later as well. ⠀
If these look good, we dig a little deeper...

2. Adrenal insufficiency (aka burnout)⠀

This is the one of the most common causes of fatigue I see in practice. You may be or have been in "fight or flight" for awhile, bombarding your body with cortisol and adrenaline (those get up and go hormones). It's telling you it has had enough and won't be listening to the signals anymore. Your body has decreased its production of cortisol, affecting your circadian rhythm. ⠀
We need to support your body with adaptogen herbs such as rhodiola, ashwagandha and holy basil and vitamins such as vitamin C, magnesium and Bs to support cortisol production again. ⠀
OR....⠀
We need to calm down your nervous system with nervine herbs such as passionflower or lemon balm to decrease the "fight or flight" response. ⠀
Is this you? 

3. Female hormone imbalances

This is a big topic itself so I'll just be brushing the surface here, but hormones can definitely affect your energy level. ⠀
Do you see a cycle to your fatigue? This could mean it is related to your menstrual cycle and therefore related to imbalances in estrogen and progesterone levels. ⠀
This is normal to see happen to some extent but not to the extent it interferes with your life. I’ve touched on this before but typically we see an increase in energy the week before ovulation (we are more extroverted) and then it decreases before your period (and we are more introverted). But if you feel so wiped several days before your period we assume either progesterone is low (do you also have spotting before your period?) or estrogen is too high (crazy mood swings or breast tenderness as well?) creating an imbalance. ⠀
What is great is that we can test these hormones through blood or urine with the DUTCH test and there are many great herbs and more natural modalities such as acupuncture that can help balanced it all out. 

Any of these signs common to you? Let’s explore together.

In health & happiness,

Dr. Karen

Food Friday: Almond Flour Chocolate Chip Cookie

Cookies are one of the best treats since they aren’t too big, not too sweet, and you can always add chocolate :)

These cookies are a hit for many reasons. One being that I actually successfully merged 2 recipes together to create my own that actually turned out (this usually is too risky for me). These cookies are also gluten free, grain free/paleo, dairy free AND delicious! They of course aren’t sugar free, but if eaten in moderation we are all happy! I am not against grains or wheat but for some it isn't great for their digestion or overall health so this is a great option. I have merged the Oh She Glows’ One Bowl Chocolate Chip Cookie (they are a favourite) with Dessert For Two’s Almond Flour Chocolate Chip Cookie (recommended to me…thank you!).

Let me know what you think! :)

Ingredients:

• 1 1/4 cups almond flour (Bob’s Red Mill is good)

• 3/4 tsp baking powder 

• 1/4 tsp baking soda 

• 1/2 tsp salt 

• 3.5 tbsp coconut oil, softened 

• 1/3 cup almond butter

• 3 tbsp pure maple syrup

• 1/4 cup + 1/8 cup brown sugar 

• 1 egg 

• 1 tsp vanilla extract 

• 1 cup dairy free chocolate chips

Directions:

1. Preheat the oven to 350, and line two large cookie sheet pans with parchment paper or a silicone baking mat.

2. In a small bowl, whisk together the almond flour, baking powder, baking soda and salt. Set aside.

3. In a medium bowl, add the softened coconut oil and almond butter, and beat until creamy. Add the brown sugar and maple syrup and beat for another couple minutes to combine.

4. Add the egg and vanilla to the mixture, and beat just to combine.

5. Add the dry ingredients to the bowl with the wet and stir to combine everything. Then stir in the chocolate chips.

6. Using a cookie scoop or big spoon (I always forget to buy a cookie scoop!), portion out 12 scoops onto the baking sheets.

7. Bake for 10-12 minutes. The cookies are done when the edges start to turn golden brown. As they cool, they will deflate.

8. Let the cookies cool for a couple minutes on the cookie sheet before moving them to cooling rack. Then enjoy immediately, or keep in a container at room temperature for up to 3 days.

Enjoy!

In health & happiness,

Dr. Karen

Food Friday: Summer Pesto Pasta

Do you love pesto as much as I do? It is so easy to make and so fresh tasting in the spring and summer. I love it store bought, but it is sooo much better prepared yourself.

This recipe is so fresh. It is gluten free, grain free (depending on what pasta you use), dairy free and really delicious! This one is an easy recipe to whip up on a weeknight and great for leftovers. It can be eaten hot or cold depending on what you prefer.

Serves 2

Ingredients:

• 1 cup basil

• 1/2 cup hemp hearts

• 1 garlic clove

• pinch of sea salt

• juice of 1 lemon

• 1/2 cup extra virgin olive oil (not light olive oil)

• 1/2 bunch asparagus, cut into 1-2 inch pieces

• 1/2 cup peas, thawed or fresh

• 2 big radishes, sliced into half rounds

• 2 cups pasta (Chickapea is a great option from Costco)

Directions:

Blend basil, hemp hearts, garlic, sea salt, lemon juice and olive oil in a mini food processor or blender until desired consistency. Cook pasta in salta water according to directions. Add asparagus to salted boiling water, simmer covered for 3 minutes, then drain. Toss all ingredients together with enough pesto to your liking (I like a lot!), then enjoy!

Do you have a favourite pesto recipe? I’d love to hear it.

In health & happiness,

Dr. Karen