​Step into a refreshing exploration of natural therapies designed to restore your hormonal equilibrium during the transformative perimenopause phase. In this opening section, we dive into the challenges that many experience as their bodies adjust, offering clear insights into the benefits of nature-based strategies for achieving balance. Natural therapies, such as herbal supplements, meditation techniques, acupuncture and mindful nutrition, provide a nurturing alternative to conventional treatments. Here, you’ll discover:

• The importance of identifying personalized triggers and symptoms  
• How lifestyle adjustments can ease common perimenopausal challenges  
• Simple daily practices for harmonizing hormone levels and boosting wellbeing

This guide is tailored for those seeking to reclaim their inner balance and embrace a more resilient, energized life. By integrating practical, science-backed methods into everyday routines, you can address symptoms like fatigue, mood swings, and sleep disturbances naturally. These actionable tips are designed to empower individuals to take control of their health and redefine what it means to thrive during transition. Get ready to embark on a journey toward a more balanced and vibrant future.

​Transforming your daily routine can play a crucial role in achieving balanced hormones and alleviating stress. Simple lifestyle modifications—ranging from regular physical activity to mindful dietary choices—can stimulate natural hormonal regulation and foster a sense of inner calm. Integrating practices such as consistent sleep schedules, regular exercise, and meditation can directly influence cortisol production and support the endocrine system.

Consider these practical steps to improve hormone balance while reducing stress:

• Adopt a nutrient-rich diet that emphasizes whole foods and minimizes processed sugars.  
• Incorporate mindful movement like yoga or brisk walking, which helps lower stress levels and enhance circulation.  
• Prioritize restorative sleep by establishing a consistent bedtime routine in a serene environment, whether at home or in a quiet corner.
•Consider acupuncture if you are experiencing severe symptoms. Traditional Chinese Medicine can also be very effective and an efficient way to restore harmony.
​
By making these deliberate changes, you empower your body to better handle stress and support hormonal equilibrium. These adjustments not only improve overall well-being but also create a foundation for long-term resilience, enabling you to tackle day-to-day challenges with renewed energy and balance.

Navigating perimenopause can be challenging, which is why incorporating natural wellness therapies might offer a balanced path to relief. Many individuals experience discomfort during this transitional time, and exploring holistic options can make a significant difference. By integrating approaches that support overall hormonal balance, you can address symptoms like mood fluctuations, night sweats, and fatigue in a manner that nurtures both body and mind.

Consider these actionable natural techniques:
• Herbal Supplements: Natural botanicals such as black cohosh and wild yam may promote hormonal balance.
• Mind-Body Practices: Meditation, yoga, and tai chi help reduce stress levels and improve emotional resilience.
• Nutritional Adjustments: A diet focused on whole foods and essential nutrients supports the body through hormonal changes.
• Acupuncture and Massage Therapy: Traditional therapies are known to alleviate discomfort and enhance circulation.

Salt Wellness Centre is a local wellness center that offer these holistic treatments and more. I created this integrated clinic to support everyone in any walk of life. By embracing a well-rounded natural approach, you can create a tailored self-care regimen that not only eases perimenopause symptoms but also cultivates overall vitality and resilience for a smoother transitional journey.

Discover how to naturally balance your hormones by incorporating holistic stress management therapies into your everyday routine. Begin by setting intentional moments in your day dedicated to calm and self-care. Follow these steps to create a sustainable practice:

1. Prepare Your Environment:
   - Select a quiet, clutter-free space in your home or local center.
   - Dim the lights or use candles to create a soothing ambiance.
   - Ensure minimal distractions for enhanced focus.

2. Engage in Mindful Preparation:
   - Start with a 5-minute meditation or gentle deep breathing exercise to center your thoughts.
   - Consider light stretching to gently awaken your muscles.

3. Incorporate Therapeutic Sessions:
   - Schedule a float therapy or similar sensory reduction session during the week. This not only relieves stress but also promotes a balanced hormonal state.
   - Aim for consistency by integrating these sessions on days when you feel most stressed.

4. Reflect and Recharge:
   - After your session, spend a few minutes journaling your feelings and physical sensations.
   - Rehydrate and enjoy a light, nutritious snack to support overall wellness.

By taking these steps, you can be empowered to navigate perimenopause with confidence and strength. Embrace the journey and remember that small, consistent changes can lead to a more balanced and vibrant life.

A balanced diet rich in whole foods, regular physical activity, and stress management techniques like meditation are effective ways to promote hormonal equilibrium. Using techniques that improve sleep is vital. Sleep is the number one important factor in reducing hormone imbalance at any age. These methods support the body’s natural processes and help stabilize mood and energy levels.

Book a free 15 minute consultation call with me, Lehla Moran, and I will create a personalized plan to help guide & support you as you embark on your wellness journey. I also refer to our host of in house holistic practitioners as well as professional colleagues within our community.

If you’re searching for natural detoxification, you’ve likely come across everything from juice cleanses to extreme reset programs. One of the first and foremost things to consider when determining whether a cleanse or detox is right for you or which type of cleanse or detox is best for your health, is awareness around our own body’s built in natural detoxification system. Our bodies are designed to detox each and every day. Real, sustainable detox doesn’t come from restriction, it comes from supporting your own body’s natural systems. Your body relies on several interconnected systems to process and eliminate toxins. The natural detox pathways in the body consist of the following:

1. Liver (Primary Detox Organ)
The liver converts toxins into water-soluble compounds so they can be excreted.
- Phase 1 detox: breaks toxins into intermediate compounds
- Phase 2 detox: binds them to nutrients so they can be safely eliminated
Supports: protein, antioxidants, B vitamins, hydration
(Think water, leafy greens, trace minerals, hormone and antibiotic chicken, wholegrains, milk
thistle tea).

2. Kidneys (Filtration System)
The kidneys filter blood and remove waste through urine. Supports: water intake, electrolytes, circulation
(Think water, trace minerals, non caffeinated herbal teas – in particular dandelion).

3. Digestive System (Gut & Colon)
Eliminates waste and prevents reabsorption of toxins. Supports: fiber, probiotics, regular bowel movements
(Think water, insoluble and soluble fibre – root vegetables, flaxseeds, soaked nuts, oatmeal).

4. Skin (Sweat Pathway)
Sweating helps release certain toxins and supports circulation. Supports: heat exposure, movement, hydration
(Think infrared sauna, exercise, fresh greens juice).

5. Lymphatic System (Drainage Network)
Moves waste away from tissues and toward elimination organs. Supports: movement, massage, hydration, breath
(Think rebounding, lymphatic drainage massage, dry brushing, hot and cold therapies).

​7. Deep Breathing
Supports: lymph, nervous system
Try:
- 5–10 minutes of slow nasal breathing daily
- Long exhales to stimulate relaxation
- Ideally inhale for 4, pause for 6, exhale for 8, pause for 4

Wellness centers like Salt Wellness offer supportive therapies that simply enhance your body & natural detox pathways rather than forcing them.
Infrared Sauna
- Promotes deep sweating (supports skin and lymph)
- Helps mobilize stored stagnant toxins to be excreted
- Improves circulation

Halotherapy (Salt Therapy)
- Supports respiratory detox
- Helps clear airways and reduce inflammation

Ionic Detox Foot Bath
-  Stimulates and moves stagnant lymph
- Improves circulation
-  Encourages cellular repair and renewal
-  Encourages fluid movement to prevent adema

Lymphatic Drainage Massage Treatments
- Manually by a practitioner or device-assisted
- Helps move stagnant lymph
- Reduces puffiness and supports immune function
- Weight loss and cellulite reduction is an added bonus

Relaxation Therapies
(Like Float Therapy, meditation rooms, or sound healing)
- Lowers stress hormones
- Supports liver function and overall detox efficiency
- Destresses the nervous system to allow the body to expend energy on clearing detox pathways and promote healthy cell turnover

For more targeted detox support, consider Salt Wellness for your gentle detoxification needs that simply enhance and support your body’s existing pathways, helping you feel lighter, clearer, and more energized without being overwhelming. Learn more about Salt Wellness Centre here. 

Clients of Elimitox Health receive VIP pricing to the Wellness Services at Salt Wellness. If you require a customized service program, you’ll receive discounts on top of our already discounted service packages. Self-care is the new health care. We want to support your self care health care needs to help you achieve optimal health that promotes longevity and happiness. We look forward to seeing you soon!

Ever since I was a little girl, I would read Alive magazines at my grandmother's house and be constantly inspired by the pictures of healthy and happy people. Although I was very young, I resonated with what I could read and the pictures I saw. As I got older, I continued to enjoy the the awesome recipes and health tips so much, that over the years I have collected clippings and old issues of some of my favorite articles that encouraged me so much during my own health journey, 20 years ago. It brings me much pleasure to actually have a featured interviewed article in this month's January issue of the Alive magazine. If you are interested, here is the article mentioning some of the answers to questions asked of me during the interview. I am grateful to be mentioned several times and that I had the opportunity to participate in this article! 

The January issue of Alive magazine features my article. Below is some more in-depth questions & answers. ​

Valentine’s isn’t just for couples; and it isn’t just about chocolates and flowers. It’s about sharing compassion, love, forgiveness, kindness, thought and care with a loved one, a caregiver, your best friend, your romance or partner or even with yourself (aka self care). Your nervous system thrives every time you offer to someone else, or practice, any of those bolded value words above. This can be shown or practiced in a variety of ways, including simple gestures and positive actions.

Did you know that feelings of love and showing affection with even the slightest touch (done with positive intentions), create hormones such as oxytocin and neurotransmitters such as serotonin? These are feel good hormones/chemicals that create healthy and positive physiological reactions in our minds and bodies.

OXYTOCIN – The LOVE Hormone
Oxytocin rises when your brain detects safety, trust, and connection with others or yourself. Here’s how to increase your oxytocin levels:

Physical touch (one of the strongest triggers):
Some examples of physical touch include hugging (especially more than 20 seconds), cuddling, holding hands, massage, sex and orgasm and skin-to-skin contact (ie when a parent holds an infant against their skin, the baby thrives). Loving touch sends a direct signal of safety to the brain.

Emotional connection & trust:
Oxytocin rises when you feel seen and accepted. You can accomplish this through honest conversation, being listened to without judgment, expressing vulnerability and mutual eye contact (especially a slow, warm gaze). This also includes compassion for oneself, not just social connection.

Acts of care, kindness, and giving:
When we help or care for someone, or we are being cared for or helped, oxytocin increases (when we give or receive). You can also increase this hormone by expressing gratitude and caring for pets.

Self-compassion & forgiveness:
When we forgive ourselves for mistakes of the past or recent grievances, we feel less threatened and oxytocin can rise. Self-blame and shame keep the brain in threat mode which leads to higher cortisol levels. When you forgive yourself, self-attack mode quiets, cortisol levels decrease and the nervous system shifts towards safety. Oxytocin is suppressed by threat, so removing the threat opens the door for its release. Self-forgiveness often includes kind inner language, acceptance, emotional warmth toward yourself. Not always easy! And sometimes we need support to help navigate through this if it’s too challenging on your own. The good news is, the brain doesn’t distinguish between compassion for others and compassion for self! Both engage the caregiving / bonding circuitry, which releases oxytocin. Gentle self talk of self forgiveness, releasing shame and feeling emotionally safe with yourself can reduce stress very quickly so try practicing self compassion. Not sure where to start? Seek an experienced practitioner for support.

Parent–infant & caregiving bonding:
This releases huge amounts of oxytocin, especially with birth and breastfeeding, holding or
soothing a baby as well as caregiving roles towards adults or animals. Oxytocin supports
bonding and protective behaviors.

Calm, safe intimacy (not just sexual):
Feeling emotionally close to someone, feeling relaxed and unpressured during intimacy and trust-based affection will increase oxytocin levels.

As the new year begins, many of us set goals around physical health, exercise, and nutrition. These are important steps toward overall well-being and excellent intentions for the year ahead. I encourage my clients to stay active year-round, even during the colder winter months. Regular movement keeps energy flowing, supports mental clarity, and helps maintain physical strength. Pairing this with warming, grounding whole foods such as root vegetables, hearty soups, and seasonal produce can support your body’s nutritional needs and keep you feeling nourished throughout winter.

Equally important is addressing the emotional and mental aspects of health. Stress, anxiety, and low motivation can make staying active and eating well more challenging. By supporting your mental well-being—through practices like mindfulness, journaling, or gentle nervous system exercises—you create a stronger foundation for physical health.
Nutrition can also play a role here, with certain foods helping to stabilize mood and support brain health. A truly sustainable “New Year, New You” approach combines movement, nutrition, and mental and emotional self-care, giving your body and mind the support they need to thrive all year long.

Did you know that there are simple easy things you can do help reset your nervous system or calm down an anxious and overactive brain, soothe emotional upsets without having to use prescriptive drugs or aids?

Anxiety can feel overwhelming. Your heart races, thoughts spiral, and your body feels constantly “on.” The good news? Modern neuroscience offers simple, practical ways to calm the nervous system and quiet an anxious mind, without medication or complex routines. Here are some techniques you can start using today.

1. Make Positive Notes for the Tough Times
When you’re feeling good, take a moment to jot down a few things that feel positive: a compliment you received, a joyful moment, or simply a sense of calm. When anxiety strikes, these notes act like a mental “anchor,” reminding your brain that positive states are possible. This simple habit taps into the brain’s ability to strengthen neural pathways for positive emotions.

2. Self-Soothe Through Your Chest and Vagus Nerve

The vagus nerve is a key player in regulating your nervous system. When you’re feeling geared up or anxious, try placing your hand over your chest, take slow, deep breaths, and focus on softening this area. Gentle pressure and mindful breathing can signal your body that it’s safe, activating the parasympathetic nervous system (the “rest and digest” mode).

Additional Vagus Nerve Exercises:

- Eye Movements: Slowly look far to the right, then left, then up, then down. This stretches the muscles connected to the vagus nerve, helping reduce tension and regulate the nervous system.
- Gentle Neck Stretches: Tilt your head slowly from side to side or gently roll your shoulders backward to stimulate the nerve and release tension.
- Humming or Singing: The vibrations from humming or singing stimulate the vagus nerve through the vocal cords, helping calm the mind.

3. Use a “Value Word” to Interrupt Anxiety
Repeating a calming word—like LOVE, PEACE, or CALM—can interrupt racing thoughts and reset your nervous system. Neuroscience shows that focusing attention on a single word engages the prefrontal cortex, helping regulate emotional responses. Try saying your word out loud or silently whenever you notice tension rising.

4. Stretch, Yawn, and Reset Your Mind
Yawning isn’t just a sign of tiredness—it’s a brain reset. Yawning helps regulate brain temperature, increases cerebral spinal fluid, and can interrupt repetitive anxious thoughts. If you’re tense, try:
1. Imagining a yawn (think YAWN in capital letters!)
2. Opening your mouth slightly and smiling—the yawn often follows naturally
3. Allowing lots of yawns—this can even trigger tears, helping release tension and stimulate cerebral spinal fluid

This simple movement can shift your nervous system out of a stress state and into a more relaxed, alert state.

5. Language Matters: Invite, Don’t Tell
The words you use—both with yourself and others—can shape nervous system responses. Framing suggestions as an invitation (“Would you like to hear a tip for calming down?”) rather than a command (“You need to breathe and relax”) engages the brain differently, reducing resistance and opening pathways for cooperation and learning. Even small changes in language can subtly reduce anxiety in yourself and others.

Your nervous system and mind respond to gentle, intentional signals. Positive notes, vagus nerve self-soothing exercises, value words, yawning and stretching, and mindful language aren’t just “nice ideas”, they’re grounded in neuroscience and can actually change your nervous system response which then in turn, changes your physiological response. With regular practice, these simple techniques help you interrupt anxious patterns, regulate your nervous system, and move toward a calmer, clearer state of mind.

Wishing you much mental, emotional, nutritional and physical health success in this new year! Book me for a discovery call if you are looking for support and a healthier renewed you!

The holiday season is officially here! Twinkling lights, family gatherings, festive food and … sometimes stress, irregular routines, and emotional overload.

Here are a few tips and a yummy recipe to help you through the holidays!

Self-Care Tips for a Calm and Joyful Christmas Season:
Here are some things you can do to keep your cool under various holiday pressures and maintain some balance around indulgence and stress.

​1. Pause before saying yes!

Before committing to any event, ask yourself: Does this nourish me or drain me? Protecting your energy is a form of holiday wellness. You can’t please everybody!

2. Keep blood sugar steady

Stable blood sugar means a stable mood. We all want to indulge in some treats, festive drinks and larger than usual meals. Filling your plate with protein (turkey), fiber (vegetables) and healthy fats (homemade salad dressing with olive oil) will keep you feeling full and prevent overeating simple carbs and sugar. This will keep blood sugar spikes under control which will improve mood and reduce irritability. This means less stress!

3. Carve out micro-moments of calm

You don’t need a 60-minute routine to reset your nervous system. Try:

• 30 seconds of deep breathing
• Stretching your arms overhead
• Stepping outside for fresh air
• Sipping warm herbal tea mindfully
• And guess what? Yawning – even fake yawns (which end up turning to real yawns) calm the nervous system and helps you shift into a parasympathetic mode

4. Practice compassionate movement

Choose movement that feels good, not punishing. A 10-minute walk, gentle yoga, or dancing can lift your mood instantly.

5. Set some boundaries around food and festivities rather than overindulging and then feeling guilty or depleted

Enjoy your favorite treats mindfully, without guilt. The key is balance. If you indulge one evening, just be more mindful about what you are intaking the following day. And maybe you don’t have to attend every single invite. Choose what feels good and try to avoid what feels overwhelming and stressful (learn how to be okay with saying no, guilt free!). Declining an invite is often healthier than forcing yourself to show up depleted. Your mind, body and soul will thank you with more energy and vitality.

6. Stay hydrated (yes, even in winter!)

Aim for warm water with lemon in the morning, hot herbal teas and water during the day and water between holiday drinks to maintain hydration and keep your liver rinsed. Hydration helps improve concentration, mood, and digestion and prevents you from getting too dry, especially when home heating is being used more often during the winter months.

7. Prioritize real rest

Good sleep is the foundation of holiday resilience. Staying up late to enjoy a Christmas movie or some festive cheer? Who says you can’t catch some daytime zzz’s. The holidays are a perfect opportunity to take cozy and nurturing naps. At the very least, allow yourself to slow down when your body asks for it. Listening to your body’s cues for what it needs comes with real benefits in the form of less stress and pain. No opportunities for rest at home? Check out the healing and restorative options at Salt Wellness including Floatation Therapy, Massage Therapy and much more.

​Ingredients (Makes ~14 bites)
1 cup raw almonds (or almond flour)
8–10 soft Medjool dates, pitted
2 tbsp unsweetened cocoa powder
1 tsp pure peppermint extract
1–2 tbsp warm water (as needed)
Pinch of sea salt
Optional coating: melted dark chocolate (70%+), crushed peppermint, or cocoa powder
Instructions
1. In a food processor, blend almonds until they form a fine meal.
2. Add dates, cocoa powder, peppermint extract, and salt. Process until a sticky dough
forms.
3. Add warm water 1 tbsp at a time if the mixture seems dry.
4. Roll into small bite-sized balls.
5. Optional: Dip each ball in melted dark chocolate and sprinkle with crushed peppermint or
dust with cocoa powder.
6. Refrigerate for 20–30 minutes to set.

Dates provide natural sweetness and fiber to balance blood sugar. Almonds supply healthy fats
and protein to keep you satisfied. Dark chocolate boosts antioxidants and your mood. Peppermint supports digestion (perfect after holiday meals).

These store well in the fridge and make a great edible gift, too! Enjoy!

Your nervous system reflects the state of your whole self. Caring for your physical, mental, and emotional health is extremely important for nervous system regulation. Creating small, consistent practices that nourish all parts of you will reduce pain, improve mental outlook and allow for more emotional resilience. Gentle movement, good rest, mindful pauses, and emotional connection can all help regulate your nervous system and strengthen your resilience, especially during the colder, slower months of winter. In this month’s Salt Blog, we discuss how physical, mental and emotional health affects the nervous system – READ MORE HERE

Just as movement and mindfulness nourish the nervous system, so does the food we eat. Every cell, nerve, and neurotransmitter in your body relies on nutrients to function properly. A balanced, nutrient-rich diet can help calm inflammation, improve communication between the brain and body, and support overall mood and energy.

Include the following foods to soothe your nerves:


1. Healthy Fats for Brain and Nerve Function

Healthy fats are essential for protecting nerve cells and improving brain communication:

 - Avocados, olive oil, nuts, seeds, and fatty fish (like salmon, sardines, or trout).

These foods are rich in omega-3 fatty acids, which support nerve cell membranes and help reduce inflammation that can overstimulate the nervous system.



2. B Vitamins for Energy and Calm

The B-vitamin family, especially B1 (thiamine), B6, B12, and folate, plays a key role in maintaining nerve health and energy production:

 - Leafy greens, eggs, whole grains, beans, lentils, and lean meats.

These vitamins help produce neurotransmitters like serotonin and dopamine, which regulate mood and mental clarity.



3. Magnesium for Relaxation and Nerve Repair

Magnesium helps calm the nervous system, reduce muscle tension, and support deep sleep:

 - Dark leafy greens, almonds, pumpkin seeds, black beans, and dark chocolate.

This mineral helps regulate nerve impulses and can ease symptoms of anxiety, restlessness, or insomnia.



4. Antioxidants for Protection and Repair

Oxidative stress can damage nerve tissue over time, but antioxidants help repair and protect:

 - Berries, citrus fruits, colorful vegetables, green tea, and turmeric.

These foods reduce inflammation and help restore balance in the body’s stress response.



5. Hydration and Electrolyte Balance

Dehydration can make the nervous system more reactive and reduce focus or energy:

 - Plenty of water, herbal teas, coconut water, or mineral-rich broths.

Electrolytes like sodium, potassium, and magnesium are essential for healthy nerve communication. Ionic trace minerals can support nerves as well as other systems in the body.


6. Gut Health and the “Second Brain”

A healthy gut microbiome supports the production of neurotransmitters and influences mood and stress levels:

 - Probiotic-rich foods like yogurt, kefir, kimchi, sauerkraut, and prebiotic foods like garlic, onions, and bananas.

When the gut is balanced, signals between the digestive system and the brain stay strong, helping the body regulate stress more effectively.

​
Food is more than fuel. It’s also information for your nervous system. By eating a variety of whole, nourishing foods, you’re helping your brain and body communicate clearly, stay resilient under stress, and return to calm more easily. Small daily and consistent choices, like staying hydrated, eating colorful produce, and including healthy fats and lean proteins, can make a big difference in how balanced and grounded you feel.

This season, let’s redefine self-care as real health care. Giving your body and mind the
space to restore, reset, and thrive... physically, mentally, emotionally and nutritionally.
​

Ever wonder what makes up your immune system? The immune system is your body's defense system against harmful invaders like viruses, bacteria, parasites, and fungi. It also helps to identify and destroy abnormal cells, such as cancer cells. It makes sense that we would want our immune systems running strong so we can combat, prevent and recover from illness and/or disease.

The main functions of the immune system is to first recognize the pathogens or harmful substances (could be in the air we breathe, in the food and drink we intake, substances that touch our skin etc). Once recognized, the immune system will attack and destroy these substances so we aren’t affected by them or can recover from illness. Lastly, the immune system is so smart that it “remembers” past invaders so it can respond even faster next time and this is how immunity starts. Our immune system is primarily made up of white blood cells (T&B cells recognize invaders and Phagocytes such as macrophages and neutrophils swallow and destroy them) but is also present in our organs and tissues such as lymph nodes, spleen, bone marrow and our thymus.

How do we know whether we have a compromised immune system?
Frequent colds/flus/infections, slower recovery from illness or surgery, presence of autoimmune diseases and more susceptibility to chronic inflammation.
​
Gut Health affects our Immunity
Gut health has a huge impact on your immune system; around 70–80% of your immune cells live in your gut. The gut lining is a major part of your immune defence where the gut microbiome resides. Microbiome consists of trillions of bacteria, fungi and other microbes which help to regulate inflammation, educate immune cells on what’s safe versus harmful and support autoimmunity.

If your microbiome is disrupted by antibiotics, poor diet, stress, etc, it can lead to chronic inflammation and a weakened or confused immune response. Leaky gut can also allow harmful toxins or undigested food particles to enter into the bloodstream causing:

•  Food sensitivities
•  Inflammation
•  Autoimmune conditions

Your immune system depends on nutrients like vitamins A, D, C, zinc, selenium, and iron, all of which require proper digestion and absorption. If gut health is poor, you may not absorb these
nutrients well, leaving your immune system undernourished.
​
How to Support Gut Immune Health:

• Eat a fiber-rich, whole foods diet
• Include fermented foods (e.g., sauerkraut, yogurt, kimchi)
• Stay hydrated
• Get enough sleep
• Reduce chronic stress
• Avoid excess sugar, alcohol, and processed foods
• Consider probiotics or prebiotics
• Heal the gut lining with foods like bone broth, glutamine, slippery elm, or targeted

           supplements

• Ensure you are getting essential fatty acids form healthy fats such as olive oil, fish, flax

          and butter

• Ensure you are getting your essential amino acids from good quality sources of protein

The importance of a healthy Lymphatic System for better Immunity
Your lymph system carries immune cells (including white blood cells) throughout your body and consists of:

• Lymph fluid (carries waste, toxins, and immune cells)
• Lymph vessels (tubes that move lymph through your body)
• Lymph nodes (filtering stations packed with immune cells)
• Organs like the spleen, thymus, and tonsils

Since lymph fluid is mostly water, staying hydrated helps move those immune cells efficiently to where they’re needed the most. Poor hydration can slow this movement, reducing your immune response.

What Happens When Lymph Flow is Sluggish?
When lymph movement is slow or congested, you may experience:

1. Delayed Immune Response

• Immune cells (like white blood cells) are slower to reach infection sites.
• Your body takes longer to recognize and respond to pathogens.

2. Toxin and Waste Buildup

• Lymphatic fluid normally carries away waste from tissues.
• Sluggish lymph flow = waste and toxins can accumulate, which stresses your immune system and causes inflammation.

3. Swollen Lymph Nodes

• Lymph nodes become congested and can't filter bacteria and viruses effectively.
• This may lead to frequent or chronic infections.

4. Reduced Circulation of Antibodies

• Antibodies and other immune molecules are slower to spread.
• That means weaker protection against illness, especially in localized areas.

Some Symptoms of a Sluggish Lymph System

• Frequent colds/infections
• Swollen glands
• Brain Fog or Fatigue
• Puffy face, hands or legs
• Skin issues

What Can Cause Lymphatic Sluggishness?

• Lack of movement/sedentary lifestyle
• Dehydration
• Chronic stress
• Poor diet (low in antioxidants, high in toxins)
• Tight clothing (which can restrict lymph flow)
• Lymphatic disorders or surgeries (e.g., after cancer treatment)

A sluggish lymphatic system can significantly affect your immunity, because the lymph system is a core part of your immune defense. If it's not working efficiently, your body can’t fight infections or detoxify itself properly.

Nature & Immunity
1. Exposure to Beneficial Microbes

• Spending time outdoors exposes you to diverse environmental microbes that can help train and balance your immune system, making it less likely to overreact (reducing allergies and autoimmune risks).
• This microbial diversity helps build a stronger, more tolerant immune system.

2. Physical Activity & Lymph Flow

• Walking or hiking in nature encourages gentle movement, which helps pump lymph fluid, flushing toxins and transporting immune cells efficiently.

3. Stress Reduction

• Nature has a calming effect, lowering stress hormones and inflammation, which enhances

           immune function.

4. Improved Air Quality

• Fresh air (especially in forests or green spaces) has higher oxygen levels and fewer pollutants, supporting better respiratory health and immunity.

How the Mind-Body Connection Affects Immunity
The mind-body connection plays a huge role in how your immune system functions. Your mental and emotional state can directly influence your physical immune responses — for better or worse. When you’re stressed, anxious, or worried, your brain signals the body to release stress hormones like cortisol and adrenaline. These hormones suppress immune function by reducing white blood cell activity and increasing inflammation. Chronic stress leads to a weakened immune response, making you more vulnerable to infections.

Positive emotions boost immunity
Research shows that feelings like happiness, gratitude, and calm promote the release of “feel-good” neurotransmitters (like serotonin and dopamine) and reduce cortisol. This creates an environment where your immune cells can function optimally. Studies show that people with a positive mindset have stronger antibody responses to vaccines and lower rates of illness.

Mind-Body Practices Support Immunity
Practices such as meditation, yoga, tai chi, deep breathing, and guided imagery help calm the nervous system. They lower stress hormones and promote the activity of natural killer cells, T cells, and anti-inflammatory responses. Regular practice is linked to faster healing and fewer infections.

​How Toxins & Pollution Affect Immunity
Exposure to pollutants like heavy metals (lead, mercury), pesticides, industrial chemicals, and air pollution can overwhelm and damage immune cells. Some toxins directly suppress white blood cell function, reducing your ability to fight infections. Many environmental toxins trigger a state of chronic low-grade inflammation. This keeps the immune system in a constant “on” mode, which wears it down and makes it less efficient.

Toxins can confuse immune signaling, leading to:

• Autoimmune reactions (immune system attacking your own tissues)
• Allergies (overreaction to harmless substances)
• This happens because toxins interfere with cytokine balance and immune cell communication.

Pollution can damage your skin and mucous membranes (in the nose, lungs, and gut), which are the body’s first line of defense against pathogens. When these barriers are weakened, more harmful agents can enter the body and overwhelm immunity.

Environmental toxins and pollutants can also alter the balance of your gut microbiome. An imbalanced microbiome weakens gut immunity and can promote inflammation and infections. Salt Wellness offers a number of gentle and effective detoxifying treatments including infrared sauna, ionic detox foot bath and various lymphatic drainage treatments. These treatments relieve the toxic load on the body as well as promote deep relaxation, improving immunity and wellbeing. Read more in the Salt Wellness Blog to learn more about Detoxing this Fall.

Hello September! As we begin to prepare for more scheduled indoor activities after a fabulous summer, I'd love to give you some health tips on building immunity this month!

Increased time indoors means more opportunities for germs to spread. As school and work routines pick up and often indoors, so does our exposure to seasonal colds, flus, and other bugs. Children, especially those in daycare, preschool, or early school years, are frequent carriers of bacteria and viruses, even if they don’t always show symptoms. Strengthening your immune system (and your family’s) is one of the best defenses you have.

Why Immunity Matters
It is inevitable to constantly be exposed to bacteria and viruses. The goal isn’t to avoid every germ; it’s to make your body more resilient to handle them. With small, consistent habits, you can stay healthier through the school and work season and head into winter with a strong defense. A strong immune system helps your body recognize and fight off harmful microbes before they have a chance to make you sick. It also supports faster recovery if you do catch something.

Simple Tips for Basic Immunity
- Wash your hands regularly: Especially before meals, after being in public places, or after school/work.
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- Get fresh air: Regular outdoor time supports circulation, vitamin D synthesis, and overall resilience. Even as the weather gets cooler, make time every day for a min of 10 minutes.

- Sanitize high-touch surfaces when around young children or anyone who is sick: Use a natural spray of tea tree or thieves’ oil on door handles, remotes, phones, and shared items.

1. Prioritize Sleep
- Adults need 7–9 hours per night; children and teens need more.
- Quality sleep regulates stress hormones and boosts your body’s natural defense cells.

2. Support Your Gut
- Up to 70% of your immune system resides in your gut.
- Include fermented foods (yogurt, kefir, sauerkraut) or a multi-strain probiotic to strengthen healthy gut flora.

3. Optimize Nutrient Intake
- Vitamin D: Supports immune cell activation—especially important in months with limited sun.
- Vitamin C & Zinc: Help reduce the severity and duration of colds.
- Elderberry syrup: Can be used preventatively or at the first sign of flu or cold-like symptoms.

4. Manage Sugar and Processed Foods
- Sugar suppresses your immune system for up to 30 minutes after eating it. Frequent consumption throughout the day keeps your body in a vulnerable state.
- Processed foods make your systems work harder, leaving less energy for immune defence.

5. Move Your Body (But Don’t Overdo It)
- Gentle, regular movement (walking, stretching, light strength training) improves circulation and immunity.
- Over-exercising can have the opposite effect, temporarily lowering immune resilience.IIf you are not feeling 100%, keep it low impact.

6. Manage Stress
- Chronic stress elevates cortisol, which suppresses immune function.
- Simple practices like deep breathing, mindfulness, or a few minutes of quiet reflection can lower stress levels.

7. Extra Support for Kids
It is normal for young children to get frequent colds, especially around ages 2–5 as their immune system is building and learning to respond. If your child is getting sick often:
- Ensure they get enough sleep and whole foods.
- Keep sugar and processed snacks to a  minimum.
- Discuss with your healthcare provider whether gentle therapies (like mild sauna use or halotherapy) are appropriate for them.

With small, consistent habits, you and your family can stay healthier through the school and work season and head into winter with a strong defense. You can also head on in to Salt Wellness to enjoy each and every one of their immune boosting treatment options.

Check out Salt’s blog this month to find out how their treatments can help boost your immunity today!