Immune Boosting Tips

By: Dr. Melissa Willms

In the thick of cold and flu season, here are my top 5 tips for keeping your immune system in good shape for the remainder of the winter.

1.  Get your daily dose of sunshine – Whether it is in the form of a tropical vacation, a sunny day spent on the ski hill, or a daily supplement, vitamin D is imperative to immune system function, energy and mood during the winter months.  Most MD’s now recommend 2,000 IU’s of vitamin D3 on a daily basis.  Many ND’s double the dose and recommend 4,000 IU’s for the average adult.

2.  Eat a whole foods diet – Processed, packaged and fast foods contain unhealthy fats and are high in refined sugar, flour and preservatives, all of which suppress immune system function.  If you are sick, it is an especially good idea to avoid these foods for the duration of your illness.   Shop around the perimeter of the grocery store to emphasize a diet full of fresh fruits and veggies, unprocessed and organic meats, eggs, and dairy products.  These foods are rich sources of nutrients that important to immune function such as vitamins C, D, zinc, beta carotene, fibre and probiotics.  Avoid the isles in the middle which are packed full of sugary and processed convenience foods.

3.  Move your booty – We can’t forget the importance of regular exercise.  Whether in the form of a winter walk, hot yoga class, zumba or cross-country ski, sweating and moderate physical exertion improves mood, energy, sleep and of course, immune system function.

4.  Warm up – Emphasize warming foods and teas in the diet such as garlic, onions, cinnamon, cardamom, ginger, chili powder, curry, soups and stews.  Warming the body from the inside via consumption of these foods directly stimulates circulation and immune function in the winter.  Avoid dairy and orange juice which contribute to mucus production, and excess raw and cold salads and foods as these cool the body and immune system down and are better consumed during the summer months.

5. Consult an expert – You are unique and so are your health needs. Sometimes we can get by treating ourselves but even as a Naturopathic Doctor, I seek the advice of other health professionals when it comes to my own health concerns. Whether it is your family MD, your Naturopath, Homeopath or Chiropractor, consult in someone you trust, especially for serious colds and flus.


Give Sellars Chiropractic & Wellness Centre a call today to book your FREE 15 minute consultation with our Naturopath Dr. Melissa Willms. 


New Years Resolution – Take Care of Yourself By Jocelyn Kinch, RMT

In today’s fast-paced society, we often let ourselves become neglected.  We work hard, take care of our families, and enjoy time with our friends and colleagues.  But what about yourself?  Do you spend quality time with YOU?

Here is an exercise/experiment to try:  take yourself out on a date.  Go do something you’ve been wanting to do for awhile.  It can be anything!  Go see a movie, go out for dinner, go get a massage, or go to the symphony – as long as it’s alone.  Learning to spend quality time alone is crucial for our well-being.  Many people today do not take time out for themselves and it is taking a toll on our health.  Spending quality time with yourself will put you more in touch with your true feelings and desires, as well as your body.  It is also sending a very powerful message to your inner self:  I am important, and worthy to spend time with.  I view myself as a friend with whom I want to spend quality time.  I honour my feelings and desires.  It is okay to spend time with myself and only myself.

We often worry about meeting the needs of others before our own, and that is okay – but only up until a certain point.  If we exhaust ourselves, we are unable to be the best version of ourselves for others.  We all know what burning ourselves out feels like, and it is not good!  Additionally, if you have children, taking time for yourself is a lesson they should absolutely learn, and you should lead by example!  Children should learn that it is okay to spend time alone and it is important to reserve time that is just for you.  It helps teach independence, self-confidence, and increases our self-awareness.

As a Registered Massage Therapist, I care deeply about each and every one of my clients, and I do as much as I can to help reduce your levels of stress and pain.  But nothing fulfills me more than seeing people learn to take care of themselves!  Each time someone comes in for a massage, I am genuinely happy that they have taken this time for them and them alone – to relax, recharge, and honour that their bodies need an hour or so of uninterrupted time in solitude.  As an RMT I am here to facilitate your choice to honour yourself, and I do so with great pride and joy.

Try it!  Take yourself on a date, and see how good it feels to spend some quality time with you.  And if you choose to take that time to care for your body, we at Sellars Chiropractic and Wellness Centre will be here to guide you and provide your care.  Remember:  you are worth it!

January 2014 Newsletter

January 2014 Newsletter