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Your immune stays strong and is able to fight off infection faster when you take good care of yourself.  How many immune-boosting factors do you have?  

Take Our Quiz to Find Out!

  • Most nights, I sleep for at least 8 hours and I fall asleep before 11PM
  • I avoid refined carbohydrates including anything made from flour or sugar
  • I eat adequate amounts of vegetables and fruit everyday
  • I wash my hands frequently
  • I regularly exercise (30 minutes of exercise at least 3 times per week)
  • On average, I’d rate my stress levels less than 6 out 10, if 10 is the most stress and 0 is no stress
  • My digestive system is working optimally
  • I take a high quality multivitamin
If you answered "yes" to 5 or more: Congratulations! Your immune system is likely ready to take on cold & flu season.
If you answered "yes" to 4 or less.  Consider seeing your naturopathic doctor for your personal Cold and Flu Prevention Plan.

Strengthen your immune system with these tips....


Wash hands often with soap and water, especially after a cough or sneeze.

Cough or sneeze into jacket/sweater of bent arm rather than into a closed fist or open hand.


Ensure you are getting adequate sleep. At least 8 hours per night and preferably before 11PM.  Our adrenal glands recover from the effects of stress in the early  hours of sleep.  Stress is known to weaken the immune system.

Participate in physical activity such as walking, stretching, biking, swimming or other mild-moderate physical activity to boost the immune system. 

If you feel sick, stay home from work or school and limit contact with others to prevent the spread of infection.  Our body is smart, it’ll induce sickness to force us to stop and rest when we don’t have the capacity to stop and rest on our own.


Increase the consumption of vitamin C containing fruits and vegetables such as: oranges, lemons, grapefruit, strawberries, raspberries, back currents, peppers, spring greens, brussel sprouts, broccoli, cauliflower, etc.

Avoid refined sugars, and unhealthy fats (saturated and trans-fats).

Eat more raw garlic and onions which are immune boosting and have antiviral and antibiotic properties.

Increase water and herbal (non-caffeinated) tea intake such as green tea;

**If you are naturally susceptible to developing colds or flu’s or think your immune system might be lowered due to stress, lack of sleep, lack of physical activity or any other reason, please contact your naturopathic doctor for a personalized approach to optimizing your immune system.