November blustered in, cooler days, dark and shorter– but here at Dodjivi, we are adding some light and warmth. For some, when we fall back an hour, it means light- filled mornings. Others dread the time change since we lose light earlier in the day. The beauty of it all? The seasons, they will change, again and again. So harness it! Embrace the change: build on it.
November is the time to build on the change of seasons- build your immunity, and your winter health repertoire. Build your health so you’ll be knocking it out of the park by January.
What’s in your Winter Health Repertoire?
Strong immunity is the key to a strong, bright winter ahead. And these dark days? We’ve got light in the mornings again- the glass is half full. Here in Canada a change of season is always around the corner, and that’s the beauty. We’re in that time before crystal silver ice days- and here’s how we build for healthy strength.
1. Immunity 101: we can all work at it. Boom!
We’re born with immunity- our innate immune system includes our skin and mucous membranes, and they defend and tackle the pathogens- viruses and bacteria – we encounter. Specialized cells attack these foreign invaders – and target and kill them. Our adaptive immune system has acquired immunity that kicks in when bacteria and viruses dodge the innate system. Acquired immunity builds over time with exposure to invaders and has a memory for the pathogens it encounters. Acquired immunity is the lymphocytes that develop into the proteins that fight viruses and bacteria, or attack the pathogens directly. Adding Dodjivi’s 4 Protection Immunity Blend Coffee builds our immunity. The 4 functional mushrooms of this delicious, energizing coffee fortify our immunity (see Tip #3 for the deets). We build our health with the potency of Dodjivi’s Premium Mushroom Coffees. Getting stronger? Late fall is a powerful, marvellous time for it.
2. Bolstering up your offense is your best defense
Scratchy throat? Head feeling sub par? Bringing home new germs from work, school, life? You can work on increasing your daily offense. We can build immunity each day and defend against seasonal microbes. Top daily immunity builders are Vitamin D to modulate the innate and adaptive immune response and Omega 3’s to modulate inflammation and improve immune response (Inflammation? it’s a response to pathogens we encounter). We can add ACEs and Zinc, our potent antioxidants. Vitamin A regulates lymphocyte activation and supports mucous membranes (first line of immune defense) while C promotes the oxidant-scavenging activity of the skin- again, our first line of defense. Powerful antioxidant Vitamin E bolsters our cells from daily stressors. Zinc bolsters the development and function of cells that control innate immunity-it’s a power-filled seasonal supplement. These powerhouses are ideal when taken offensively- before colds and flu. They build and shield you from Sick Days. But if you’re already down and out? That’s more reason to prevent the next bug coming.
3. Add balancing energy to your daily diet
Make your food rituals count.You love your coffee, coffee improves your focus. But when coffee reduces inflammation, and bolsters immunity? WOW. Reishi, Chaga, Turkey Tail and Lion’s Mane in powdered form provide potent and bioavailable immune support: concentrated potency that’s efficient for uptake. (A powerhouse is wasted if we can’t absorb it after we take it in). These 4 functional mushrooms contain immune- modulating beta glucans [1] that induce adaptive and innate immune responses[2]. Chaga extract’s phenolics and flavonoids are potent free-radical scavenging antioxidants[3] ( details in this 2023 Canadian Study ).Turkey Tail contains 30+ oxygen-scouring antioxidants, including Quercetin, a highly antiinflammatory, antioxidant, anti allergenic flavonoid. Quercetin is key to supporting immunity: it scavenges for free radicals and viruses, and it decreases proinflammatory proteins. Reishi boosts the function of dendritic cells, which help immune cells recognize and destroy foreign antigens[4], and reishi promotes development of lymphocytes- our acquired immunity cells, Bioavailable Lion’s Mane, rich in phenols and flavonoids, displays antibacterial activity against invading bacteria – pure potency against fall and winter microbes[5]. Simply and scientifically, these 4 extracts boost immunity —and Dodjivi Premium Mushroom Coffees deliver this in a balance of top notch, delicious, energizing coffee for clear mental focus and appreciated by coffee connoisseurs.
4. Immunity begins in the gut
That’s right: 70 percent of our immune system resides in the cells of our gut. Our intestines and their health dictate our uptake (what gets absorbed) from our intake (what we eat). When the lining is strong- which we support with Vitamin A and Omega 3’s- we absorb the nutrients, and strengthen our intestinal cells.Yup, immunity is deeply influenced by food we take in, so think about your food choices throughout the day. Keep it fresh, keep it natural, go for organic whenever you can- and you’ll be fighting and defending strong health.
5. Immunity is built by the power of sleep, so embrace the dark.
Sleep cycles are über important to bolstering immunity. How’s yours doing? Sleep is the hours we repair ourselves. In sleep, our body has the chance to return to balance: compromised cells are broken down, others are actively regenerated- cell stresses are slowed. Ahhh. Cells are repowered. These dark days are the time to work on sleep, so go with the flow and embrace the dark of the evening. Literally. Cut the lights in your life two hours before bed. Turn off overhead lighting, use your dimmer switches, shut down screens and begin to feel yourself yawn. Get to bed at a regular time, often, and ideally between 10 and 11pm. We repair and renew our cellular health most efficiently between 10pm and 2am- yeah, this hits Night Owls where it hurts, but it’s science (more on it later). And after-dinner snacks? We digest them, which halts sleep repair. Eating before bed means digestion when we sleep, and immune building takes a back seat.
6. Your hormones change by the minute- and they modulate your immunity
Light changes brain and chemical messenger (hormone) activity, and light pollution interferes with our body’s repair capability during sleep. Unwanted light literally changes our hormones- preventing restful melatonin production and prolonging cortisol production. Poor sleep = less repair = lowered immunity. And pop that phone/alarm onto the floor (not beside your head: light changes brain activity, lowers hormones needed for restorative sleep. Plus you do not want to be the third corner of the triangle between your router and your 24/7 phone notifications. So leave the phone on the floor overnight). They don’t call it beauty sleep for nothing – give your beautiful self a fighting chance.
7. Bright foods mean health, energy and cheer
We know natural, fresh and organic are optimal. For immunity, eat the rainbow. Nature’s brights- the purple of cabbage, the red and blue-black of berries, sweet potato’s orange and grapefruit’s pink -each contribute a different unique profile of phytonutrients and antioxidants to punch up your health. A nice challenge is to up the number of different fruits and vegetables you eat in a week. Red and white and green onions? That’s three. Grape tomatoes and beefsteak? That’s two different phytonutrient profiles. How many can you add to your week? They tackle nasty oxidation and repair cell damage. Colour and energy for the win!
8. Light in the morning brings sleep at night
In the early part of the day, the light we take in through our eyes, even on dull days, regulates our circadian rhythm: our body’s chemical messengers change – literally before our eyes. Receiving 10-15 minutes of morning light at the back of the eye signals your body to make cortisol- an energy-lifting hormone- and stop making melatonin (the sleepy- calm hormone). So you can rev up for your day.This same bit of daily light? It gets you sleepy in the evening hours. That is, IF you do not ruin your circadian rhythm with excess caffeine. Excess stimulants ruin the daily rhythm, elevating evening and overnight cortisol. Opt for the balanced caffeine + immunity boost of Dodjivi Premium Mushroom Coffees to balance your circadian rhythm and get better zzz’s. Levelling your cortisol for dreamier nights this fall is sooo smart & snuggly.
9. Make a plan to get out there and embrace it all.
How are you going to do it this fall and winter? You embrace it. Make a pact to go outside and get moving. Meet a friend a few days a week. A walk of 15 minutes boosts your serotonin for hours afterwards.( Yup, moving and nature change your hormones- decrease stress hormones and increase the feel- good ones). Dopamine increases when you see your friend and reward yourself with movement. Bundle up and start the habit before the snow flies. When the habit is formed, you literally release and change your hormones and that’s how health is won. Being outdoors chases away stale air, and when it’s cold? You release circulating microbes into the Great Beyond. Buh bye germy stagnation- hello health.
10. Finally? YEAH, you need to rest and NOT push through.
You’re sick? So listen to your body. Your body repairs itself when you rest (see #5). So maybe you have to push yourself for today. But then don’t. Just stop. Because stress antagonizes repair, and when you’re sick, that is bodily stress. So do all that you can to rest. The sooner you shut down, the sooner your body begins to work on itself. Have a cozy bath. Pour yourself a warm and energizing cuppa. Rest in the November dark, and sip your warm, delicious Dodjivi Premium Mushroom Coffee, protecting and restoring you to health.
Martha,
Martha Kenney Burbank R.H.N, B.Ed, Holistic Nutritionist + Health Coach at KenneyBee Holistic Health
