This year I have absolutely zero interest in letting go of summer yet, but the calendar and weather have other plans.  Over the last few years we have seen viruses getting stronger, and colds and flus lasting longer so there are a few things that you need to know and do to prepare your immune system.

Let me start off by saying, it's normal to get a cold or two every year (and up to 6 times a year for kids).  While it's a pain, it keeps your immune system active and stops it from misbehaving.  Being sick becomes a problem when it is happening frequently, intensely, and lasts a long time.

To be honest, I don't think it's just that germs are getting stronger (even though we know this to be true).  The other important factor involved with these really bad infections is that people are just plain run down (kids too!).  If you're not sleeping enough, eating well, staying hydrated, or managing your stress levels you have a higher likelihood of coming down with something because your body is telling you it needs you to slow down.  You might do just fine powering through a busy work season, but then as soon as everything calms down.... BAM.  (There's also the people who never get sick ... I'll save that for another day).

This exact same thing happened to me last fall.  If you've been with me for awhile, you may remember that I was sick - like really bad - for a full month.  I had bronchitis, which was weird for me.  But the weirder part is that since then I've seen quite a few people have the exact same symptoms, who are also not regular chest infection sufferers.  Regardless, it was bad for all of us:  crazy mono-like fatigue, spasmodic cough, fever, aches and pains, sore throat, no appetite, but the constant tiredness was definitely the worst of it.  (If this happens to you, come in right away - I have found the best way to treat it).

The reason it caught up with me (and similarly to others) was that I was run down.  I didn't know it at the time, but I was depleted.  I had enjoyed summer... stayed up too late, got up early to enjoy the sunrise, socialized, etc.  It had been a great season, but I wasn't replenished going into the fall.  That's when it hit me.  For others, it came a little later with the holidays being a huge trigger.

Now with summer winding up, I don't want this to happen to you this year.

So, how do you prepare your immune system now?

• Sleep
  - If you're like me, you've been going with the sun and staying up a little later and getting up a little earlier.  Know how much sleep your body needs to be well and aim for that each night.  It might mean going to bed a little bit sooner, but now is the time to get back into your routines.
  
  
• Eat lots of fruits and veggies
  - Fresh and local produce is ready, and it's delicious.  As soon as it gets a little cooler out (the evenings haven't been as warm) you will want to transition to more cooked vegetables and soups
  
  
• Stay hydrated
  - Keep your mucus membranes (nose, sinuses, throat) moist so that germs can be trapped before getting into your body.  Also, fluids help flush out debris and keeps everything flowing out of the body.  You can probably start tolerating herbal teas again now.
  
  
• If you're extra susceptible to getting sick, support your immune system now with:
  1.  Vitamin C - 1000-3000mg per day
  2.  Vitamin D - have this tested with your MD or ND to know your numbers
  3.  Deep Immune (St Francis) - herbal remedy to keep your immune system strong
  5.  Mushroom Formula - there are many different medicinal mushroom blends that help to balance the immune system
  
  For Kids:
  1.  Vitamin C 500-1000mg per day
  2.  Vitamin D
  3.  Deep Immune Kids (St Francis)
  
  
• Support your gut, 80% of the immune system lives there
  1.  Probiotics - 10 billion CFU per capsule
  2.  Find out your food sensitivities (ask me about this one)
  3.  Eat pre/probiotic foods like sauerkraut, kimchi, pickles, kombucha, sprouted grains
  4.  Ensure regular bowel movements - try adding 1-2 tbsp ground flax seeds to your diet

I've already started seeing a few colds around, which is what inspired me to share these tips with you.  If you have the tendency to get sick often, it's a great idea to think about how you can get ahead of it and prevent as many illnesses in the future.  Of course if you need specific advice, I'm always happy to meet with you.

I hope you're enjoying the last bits of summer,
Dr. Christa
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You may be surprised to learn that as a Naturopath I am not opposed to Halloween.  I think it's fantastic that some people have taken a stance against the traditional celebration, and I applaud those who replace candy with healthier options. However, I would like to highlight some of the advantages of not micro-managing the holiday for your kids.  The reason I've chosen to share this with you today is because of the comments from my 9 and 5 year old sons, Halloween veterans at this point.

The fact is, it is basically impossible to avoid being around fast food, candy, sugary drinks, and all forms of food products on a daily basis.  Even with the noble efforts that have limited exposure to junk food in schools, all you have to do is drive down any main street, visit any grocery store, or watch TV for 5 minutes.  I'm not sharing anything new here, we all know and most of us struggle with making healthy choices when other tasty options are readily available or we're pushed for time.  My point is, however, it is important to teach our children how to navigate the world of food choices and arm them with nutritional knowledge to make good decisions for their growth and their health.  Halloween provides us with an exaggerated learning opportunity for our kids; given full access to chocolate, candy, and chips, what will they do?

I would like to share with you the original, unprompted comments from my sons over the last couple of days, not to brag but to illustrate how Halloween can test your kids' nutrition knowledge and help guide you on what to teach them next.

"I will only have have three things each day" - Quentin

Portion Control
Our eating patterns begin at a young age.  I see many adults who struggle with eating appropriate quantities of each food.  Learning at an early age that it's ok to save some for later puts the pressure off of eating large amounts at a time.  It also encourages them to look inward and ask the question "Am I still hungry, or am I just eating because it tastes good?"  It doesn't really matter what the answer to that question might be, it's recognizing the difference and how to separate the feeling of hunger from desire.  Sugar tastes good, and it's ok to appreciate some sweetness.

"I don't like taking candy to school because it changes how I think and makes me feel tired" - Jackson

Mind-Body Connection
I cannot tell you how many adults have difficulty recognizing how different foods make them feel.  Children, on the other hand, have a much easier time of realizing that dairy might upset their bellies, sugar makes them feel jittery, or eggs make their skin itchy.  We just need to help them make these connections between their food and how they feel.  To do this, I will often point out my own observations, which has led my children to do similar reflecting.  For example, I have told Jackson that I think the reason he had trouble settling down for bedtime one night is because he has eaten something sugary within the past two hours.  Connecting how we feel with how we eat, sets the stage for making choices so we can do better next time.  

"If I eat protein can I have a Halloween treat?" - Quentin

Nutrition and Blood Sugar
Lately I've been focusing on teaching my kids which nutrients come from certain foods.  For my 5 year old, it's the basics of protein, fruits and vegetables, and starch.  From these table side chats, he's learned that it's good to have protein before having sugar.  The reason for this combination is that consuming protein helps to slow down the absorption of sugar and thus prevents the spikes and crashes in energy that come from eating sugar alone.  

"Is this gluten free?"  - Jackson

Don't Be Afraid to Ask For What You Need
No longer is there a huge stigma around food allergies and sensitivities.  As on original peanut allergy victim, I am thrilled to see that children are much more protected from dangerous food experiences.  Food labeling and limits at school are a part of this, but my favourite part about Jackson's question is that he has learned to advocate for his own needs.  Many adults struggle with standing up for their health for fear of offending their host, or inconveniencing the chef; they would rather spend the rest of the night in the bathroom than ask for a menu modification or bring their own food to an event.  It is important to look after your own needs, and it's ok to stand up for yourself - life lessons that are valuable in so many ways.

As you can see, conversations about food are an important part of our children's upbringing.  I hope that you will take inspiration from the things I've shared with you today.  Feel free to share with me your own family habits and teachings, I learn just as much from all of you.

We're in this together,
Dr. Christa
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