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Supporting a Healthy Immune System

We all know that the workplace is a big germ factory. If your fellow co-workers are known for coming to work sick and you want a healthy immune system, keep reading.

I’m sharing the best ways to have a healthy immune system.

First of all, you have to sleep well.

Sleep is one of the best ways to maintain a healthy immune system.

When my patients have poor sleep habits, they always show signs of an unhealthy immune system.

Here are my top 3 suggestions for better sleep:

1. Go to bed and wake up at the same time every day.

The body follows a circadian rhythm, also known as “the body’s clock”.

With good sleep habits, the circadian rhythm stabilizes and people experience better sleep.

2. Remove all electronics from the bedroom.

Avoid digital devices at least one hour before bed.

Evidence shows that using technology in the late evening can impact sleep by stimulating the brain.

3. Practice deep breathing or mindful meditation.

This will help you de-stress and calm your nervous system.

The digestive system also plays a big role in better immune health.

With poor gut health, it’s easier to get sick.

For good gut health, aim for at least 30 grams of fiber each day. Drink adequate water and eat a variety of fiber-rich foods.

Foods high in fiber include:

  • vegetable skins
  • avocados
  • chia seeds
  • flax seeds
  • legumes
  • ancient grains
  • low sugar fruits

Fiber supplements are often recommended by Naturopathic Doctors when daily fiber needs are not met.

Supplements are available in capsule or powder form. You can easily add fiber powder to cereal, smoothies, and applesauce.

But careful. Fiber supplements often contain aspartame, artificial flavors, and yellow 6.

So please read ingredients carefully.

Finally, optimal gut health depends on a healthy microbiome.

So gut flora is important.

The good news is that fermented foods like kimchi, kefir, pickled vegetables and kombucha can help achieve a healthier gut.

In addition to fermented foods, consider a probiotic supplement.

Let’s take a closer look at how ‘good’ bacteria fight viruses.

Healthy bacteria support a healthy immune system in three ways:

1 – ‘Good’ bacteria surrounds and neutralizes viruses in the intestinal tract.
2 – The ‘good’ bacteria forms a barrier along the intestinal lining, preventing viruses from passing into the bloodstream.
3 – ‘Good’ bacteria trigger the body to produce substances that neutralize viruses before they cause damage.

An imbalance in gut flora decreases the body’s natural defenses.

The good news is that a daily probiotic supplement can bring gut flora back into balance.

These bacteria are like an army. Their job is to protect you and your family from getting sick.

Not getting adequate sleep, high levels of stress and a poor diet compromise the body’s natural ability to recognize, attack and kill microorganisms.

Giving the immune system a boost with good lifestyle habits, adequate fiber and the right dose of beneficial bacteria can go a long way.

Cheers to a strong, healthy immune system!


Dr. Sara Celik
Dr. Sara Celik is a Canadian licensed Naturopathic Doctor with 15+ years of experience serving patients in Ontario. She is a sought-after speaker and passionate leader in the Health & Wellness industry carrying a wealth of experience in the field of women's health and fertility.

Dr. Sara has appeared on multiple radio shows/podcasts, the W Network, Breakfast Television and CP24. For almost 5 years, she worked as the National Spokesperson for a well-known digestive wellness brand, educating across the globe on gut health. Dr. Sara has been named a rising star in Canada receiving the Generation Next award for her outstanding contribution to shaping the future of Canada’s grocery industry. She frequently contributes to large publications and has been published in Best Health Magazine, The Globe and Mail, Sweat Equity, Grocery Business, Inside Fitness, Canadian Living, Elevate, HELLO, and ELLE Canada.

Dr. Sara’s approach to healthcare is not as easy as taking a pill. The “quick-fix” approach is not one she subscribes to. While there’s a pill for just about everything, rarely do prescription drugs stop the course of disease - they merely mask symptoms. Dr. Sara believes true health requires a commitment from both the doctor and the patient.

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