Brooke Whitman-Roberts
Wellness Manager
By Brooke Whitman-Roberts
Your immune system is your body’s frontline defence against illness, so it’s important to keep it strong! Here are 5 strategies to help you build a resilient immune system and fight colds & flus naturally.
1. Gut Health: The Command Centre 
– your gut is home to trillions of microbes that regulate your immune system
– 70% of immune cells live in your GI tract
– balanced microbiome enhances immune responses to fight harmful invaders + reduce inflammation
How can I support my gut health?
Probiotics: live microorganisms that help maintain a healthy balance of ‘good’ + ‘bad’ bacteria to aid digestion, increase production of antibodies, and help manage symptoms of certain gut conditions, like IBS.
Prebiotics: indigestible fibers in foods that feed your ‘good’ bacteria. Triggers good bacteria to grow + thrive, to help maintain a healthy-functioning digestive system.
Digestive enzymes + fibre: enzymes are proteins that break down food molecules to support nutrient absorption, while fibre promotes regularity.
Pro tip: Consider a daily probiotic supplement, especially after antibiotics or during travel, to maintain gut integrity.
2. Sleep & Stress: The Immunity Balancers 
– sleep + stress deeply affect immune health-
– stress elevates cortisol levels, which suppresses immune function
– long term stress reduces the production of white blood cells that fight off infections
– poor sleep reduces the production of proteins that help fight infections + inflammation
– sleeping less than 7 hours per night = 3 X more likely to catch a cold (compared to those who slept 8 hours or more)
How can I support my sleep and manage my stress?
Ashwagandha: an adaptogen to help regulate cortisol (by up to 32%), reduce anxiety + improve sleep.
Rhodiola: an adaptogen that enhances mental stamina, reduces fatigue from stress and supports adaptability to physical, emotional + environmental stressors.
L-theanine: amino acid found in green tea that promotes calm + alertness, and improves sleep quality, particularly by enhancing REM phases.
Magnesium bisglycinate: supports nervous system relaxation, helps to enter sleep faster + balance cortisol levels.
Pro tip: Establish a consistent sleep routine, practice mindfulness or breathwork to reduce stress, and limit screentime before bed to support melatonin production.
3: Vitamins & Minerals: The Immune Essentials 
– support immune system by fuelling immune cell function
– reduces inflammation
– protects against infections + oxidative stress
Zinc: essential for growth + function of immune cells and helps cells communicate + respond effectively to pathogens to neutralize threats.
Vitamin A: supports mucosal barrier – skin, respiratory tract + gut lining – your first-line defence against pathogens., increases white blood cell function and regulates inflammation.
Vitamin D: regulates immune responses, reduces susceptibility to respiratory infections and boosts production of antimicrobial peptides to destroy invading pathogens.
Pro tip: Many Canadians are deficient, especially in winter. Find a high-quality supplement and see a doctor to personalize your dosage.
4: Herbs + Mushrooms: Nature’s Immunity Builders 
– improve immunity by enhancing cell activity
– reduces inflammation
– supports body’s ability to fight infections
Astragalus: adaptogen that boosts white blood cell activity + response, and supports long-term immune resilience.
Olive leaf extract: an antioxidant, anti-inflammatory, and antimicrobial powerhouse that helps fight infection, reduce oxidative stress and regulates immune responses.
Medicinal mushrooms: reishi, chaga, turkey tail, and others enhance immune modulation, reduce inflammation and support stress recovery + sleep.
Echinacea: stimulates white blood cell activity, enhances antiviral defences and reduces the severity and duration of respiratory infections.
Pro tip: rotate herbs seasonally and/or use mushroom blends daily for sustained immune support.
5: Infection Fighters: Rapid Response Remedies 
– natural remedies can help reduce symptom severity
– assist in speeding up recovery
Oregano oil: potent antibacterial, antiviral, and anti-fungal properties to intercept pathogens and reduce inflammation.
Colloidal silver: tiny silver particles in liquid with antimicrobial properties to fight infection.
Elderberry: fruit with antiviral, antioxidant and anti-inflammatory properties that help block viral replication and strengthens immune defences.
Goldenseal: perennial herb that fights infection and supports respiratory and digestive health through antimicrobial, anti-inflammatory, and immune-modulating effects.
Vitamin C: boosts white blood cell activity, reduces inflammation and protects immune cells from oxidative stress, that can shorten the duration and lessen the severity of symptoms.
Pro tip: Keep a natural “immune first aid kit” stocked with these remedies for fast action at the first sign of symptoms.
Immune support isn’t just about avoiding illness—it’s about building a foundation of resilience. By nurturing your gut, managing stress, getting restorative sleep, and using targeted nutrients and botanicals, you can empower your body to stay strong year-round.
Come visit your Wellness Department to explore high-quality products tailored to each of these immune pillars. Whether you’re looking for daily support or needing to kick a cold, we’re here to help you thrive, naturally.
For more support, stop by your Wellness Department and speak with our knowledgeable team.
