Published on August 23, 2021

Be your healthy best all year round.

The lazy days of summer are winding down and old man winter is lurking just around the corner. While it can be hard to adjust to the change of seasons, it’s an excellent opportunity to evaluate your health and wellness and prepare for our northern winter.

It’s simply easier to maintain a healthy lifestyle in the summer months here in Canada. Fresh fruit and vegetables are in season, the warm weather helps us get outside and work up a sweat, and there’s plenty of sunshine around to top up those Vitamin D levels.

But as the days get shorter, all of those things get harder. On top of that, cold and flu season is lurking right around the corner, ready to challenge your immune system. But more on that later. First, let’s talk about what you need to stay healthy – whatever the season!

- Eat plenty of fruit and vegetables: ensure that your diet contains plenty of nutrients, especially Vitamin C (citrus fruit, spinach, bell peppers), Vitamin E (almonds, sunflower seeds and oil), Vitamin D (fortified milk, orange juice and cereals), iron and selenium, both of which can be found in seafood and meats, to name a few. To find out more, visit:
- Exercise regularly: exercise brings a whole host of health benefits, both physical[1] and mental[2]. Walking or hiking are a great way to get regular exercise all year round –depending on the season, running, cycling or swimming all give your cardio a boost.
- Maintain a healthy weight: obesity is linked with a variety of health concerns as we age, such as diabetes and heart disease[3]. Many of the tips listed here such as regular exercise and eating plenty of fruits and vegetables can help maintain a healthy weight; eating less sugary and processed foods and plenty of dietary help can help prevent obesity.[4]

- Drink alcohol in moderation: excessive alcohol consumption is linked to a variety of health risks[5] – while a glass of wine every now and again may have beneficial health effects, it’s important to enjoy alcohol in moderation.[6]

- Get enough sleep: statistics show that up to a third of Canadians don’t get enough sleep.[7] Reducing stress, avoiding caffeine before bed, and maintaining a regular schedule can all help with getting enough shut eye.
Wash your hands: this is especially important as cold and flu season approaches. Frequent hand washing, especially around food preparation or eating, is one of the best ways to prevent illness.[8]

- Oral hygiene: brushing twice a day, flossing daily and regular dental checkups and cleaning are essential to general health and well being.[9]

                As cold and flu season approaches, you might also want to consider supplementing your diet with vitamin c and zinc. Both are used to help maintain immune function.

                Nature’s Way Sambucus gummies are a factor in the maintenance of good health. Each gummy contains 45mg of Vitamin C, 25mg of Elderberry and 3.75mg of Zinc. It’s a delicious – and fun! – way to help maintain immune function, along with a host of other benefits including the healthy development of bones, skin and teeth, helping the body to metabolize carbohydrates, fats and proteins, and helping wound healing.

                Nature’s Way Zinc lozenges are another tasty way to supplement your diet to help maintain immune function. Each lozenge contains 23mg of Zinc, as well as 20mg of Echinacea and 100mg of Vitamin C, an antioxidant for the maintenance of good health.

                Consult a Health Care Practioner for use beyond 8 weeks, and before making any changes to your diet or lifestyle.




                [1] Adamu B, Sani MU, Abdu A. Physical exercise and health: a review. Nigerian Journal of Medicine : Journal of the National Association of Resident Doctors of Nigeria. 2006 Jul-Sep 15:190-196

                [2] Mikkelsen et al. Exercise and mental health. Maturitas 106, 2017, 48–56

                [3] Edward J. Nejat, Alex J. Polotsky, Lubna Pal, Predictors of chronic disease at midlife and beyond - the health risks of obesity, Maturitas, Volume 65, Issue 2, 2010, Pages 106-111

                [4] Healthline. How to prevent obesity in kids and adults. 2018 [cited July 22, 2021]; Available from:

                [5] Meyerhoff, D.J., Bode, C., Nixon, S.J., de Bruin, E.A., Bode, J.C. and Seitz, H.K. (2005), Health Risks of Chronic Moderate and Heavy Alcohol Consumption: How Much Is Too Much? Alcoholism: Clinical and Experimental Research, 29: 1334-1340

                [6] Canadian Centre on Substance Use and Addiction. 2020 [cited July 22, 2021]; Available from:

                [7] Public Health Agency of Canada. 2019 [cited July 22, 2021]; Available from:

                [8] Public Health Agency of Canada. 2021 [cited July 22, 2021]; Available from

                [9] Mayo Clinic. 2019 [cited July 22, 2021]; Available from:'s%20natural%20defenses,tooth%20decay%20and%20gum%20disease