it usually starts with a sniffle and can end with a sick day or two... brace yourself, babe because cold season is coming. we don't want you to miss out on all the fun that fall has to offer. that's why we’ve compiled our top tips to help keep your immune system strong and functioning at its best:  

fill in nutritional gaps 

good nutrition is the foundation to good health. a colourful, whole foods-rich diet not only provides our bodies with vital vitamins and minerals that help fuel our immune system. where to start? choose foods that make you feel good. what this means is ditching processed and sugary foods. next? eat lots (and lots) of fruits and vegetables in as many different colours as you can (you are what you eat!). take it to the next level with superfood supplement to support your diet with powerful nutrients that can be hard to find.  

love your gut  

probiotics are awesome for supporting digestion, but did you know that probiotics can help to support your immune system, too? that’s because up to 80% of your immune system’s cells and tissues can be found in your gut—just one of the reasons why a probiotic can be your BFF during cold season. probiotics have been shown to help prevent catching a cold. if you end up getting sick, taking probiotics could even shorten your cold by up to 2 days. look for a shelf-stable probiotic formulated with multi-strains (which have been shown to be more effective than single strains).  

ditch the refined sugar 

one study found that sugar intake lowered immune function by 50%, yikes! be careful of sneaky sources of sugar by reading labels. when you’re cooking, swap out refined sugar for more natural alternatives like honey, maple syrup and stevia. if you’re craving a snack, check out these low sugar energy bites.  

stress less 

ever feel like you get sick whenever you’re stressed? studies show that stress and immune function go hand-in-hand. Here’s how: hormones like cortisol and adrenalin get secreted when your body is stressed, then these hormones can suppress the immune system. a couple of research-backed ways to reduce stress include mindfulness and meditation, some daily time for self-reflection, socializing, and getting outside—even for just a few minutes. see? not so hard!  

Get into self-care 

self-care is a term that’s thrown around a lot. while most people think it has to be an indulgent trip to the spa, self-care can mean a lot of different things. figure out what makes you feel most like your awesome self, and schedule time for it each week! for example, try getting 7-9 hours of quality sleep per night, adding some weekly exercise to your routine, and don’t forget a warm bath and body lotion ritual to bring you back into your body. just make sure you’re lathering up with body care products that are clean and free from chemicals—and smell great, too.