Questions about this topic? Book with Dr. Aminder Singh, ND or Dr. Sara Korsunsky, ND.
Long Winnipeg winters, short days and busy schedules can leave people feeling run down. Your immune system depends on the basics: sleep, nutrition, movement, stress and vitamin D. This article covers the research behind those basics and how a naturopathic doctor at Nature Doctors can help you build a plan that fits your life.
Key takeaways
Sleep, nutrition, vitamin D, movement and stress all affect immune health.
Research supports vitamin D supplementation for people who are low, and adequate sleep for healthy immune function.
A naturopathic assessment looks for the root causes of frequent illness or fatigue.
No supplement or therapy replaces vaccines or medical care for infections.
Sleep
In a study where healthy adults were exposed to a cold virus, people who slept less than six hours a night were more likely to get sick than those who slept more than seven. Regular sleep and wake times, a dark room and less screen time before bed are simple places to start.
Vitamin D
Manitobans get very little vitamin D from the sun for much of the year. A meta-analysis in the BMJ found that vitamin D supplementation reduced the risk of acute respiratory infections, with the clearest benefit in people who were low to begin with. Your naturopathic doctor can check your level and suggest an appropriate oral dose.
Nutrition
Eat a wide variety of vegetables and fruit for vitamin C, folate and other nutrients.
Include protein at each meal; the immune system needs it to make antibodies and immune cells.
Get zinc from foods such as seeds, legumes, meat and seafood.
Include fermented foods and fibre to support a healthy gut, where much of the immune system lives.
Stress and movement
Ongoing stress raises cortisol, which can dampen immune responses over time. Regular, moderate movement, time outside and practices such as breathing exercises or mindfulness can help. Very intense exercise without enough recovery can have the opposite effect.
When to see a naturopathic doctor
If you seem to catch everything that goes around, take a long time to recover, or feel tired all the time, a naturopathic assessment can look for underlying causes such as low iron or vitamin D, poor sleep, digestive problems, blood sugar issues or chronic stress. We find and treat root causes, and your plan may include nutrition, herbal medicine, oral supplements and lifestyle changes. Book with Dr. Aminder Singh, ND or Dr. Sara Korsunsky, ND.
Please note: naturopathic care supports overall health. It does not treat or prevent infections, and it does not replace vaccines or medical care. See your family doctor or an urgent care clinic if you have a high fever, trouble breathing or symptoms that are getting worse.
Call us at (204) 943-6079 or book online.
Frequently asked questions
What daily habits support immune health?
Regular sleep, a nutrient-dense diet, managing stress and staying active all play a role in how your immune system works.
Should I get my vitamin D checked?
Vitamin D levels often drop during Manitoba winters. A naturopathic doctor can check your levels and suggest a plan based on your results.
When should I see a naturopathic doctor about immune health?
If you often feel run down or want a plan built around your health history, book a visit. We find and treat root causes.