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.

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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.
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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.
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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.
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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.
​
- 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! 

This plan provides plenty of beta-carotene (converted to Vitamin A as needed from veggies and fruit) and retinol (direct vitamin A from eggs, salmon, dairy). All meals include a source of fat to help with absorption which is easy to modify for vegetarians — just swap salmon/chicken for lentils, beans, or tofu and keep the eggs/dairy.

If you are looking for more meal plans or health programs based on your health needs, contact

​Lehla Moran at [email protected] or book here:

Did you know…
- Not everyone can naturally synthesize vitamin D through their skin?
- Some people struggle to absorb this essential vitamin, even if it’s present in their diet or environment.
- Even if your body can produce vitamin D from sun exposure, sunscreen can block this process.
- While sunblock is important for skin protection, it can also deactivate vitamin D synthesis. And for some (like me, confirmed through genetic testing!), the ability to synthesize vitamin D from sunlight may be genetically limited or absent altogether.

What does this mean for you?
Even during sunny summer months, many people still need to supplement with vitamin D, just in lower amounts—especially if you're using sunscreen, have known absorption issues or are genetically unable to synthesize. Unsure whether you need it? You can always get tested to check your levels to determine if you need it and how much.

Vitamin D Tips:
- Best absorbed when taken with food, especially meals that include healthy fats (like nuts, seeds, avocado, or fish oil).
- Plays a crucial role in immune function, hormone balance, and may even reduce the risk of certain cancers.
- I recommend a liquid formula for optimal absorption and ease.

Nourish Your Skin from Within and Stay Hydrated
Looking to stay cool while also looking radiant this summer? Focus on hydrating foods and nutrients that support your beauty from the inside out.

Previously, men needed a lot of prodding when it came to self care or even necessary health care. Some like to ‘tough the symptoms out” however waiting until something is too far gone or symptoms are unbearable may result in a number of serious health problems including heart disease, diabetes, stroke, heart attack and cancer. Middle aged men tend to struggle with weight gain and fatigue and this is the start to some chronic health conditions that can be reversed or at least managed with some proactive lifestyle modifications.

In recent years, more men are focusing on health and self care and are understanding the importance for preventing chronic illness and promoting longevity. By experiencing results including more energy, weight management, less pain and reduced nagging symptoms, they understand that feeling better means enjoying life more often than not.

Lifestyle Tips for Men of all ages:

- Exercise is a must and can be as simple as a fast paced 30 min walk every day to manage blood sugar levels, weight gain, increased heart rate and better mental health.

- Focusing on whole foods (unprocessed/unpackaged) with reduced sugar and alcohol intake, vegetables and lean protein such as chicken and fish and neutral carbs including oats, quinoa and rice.

- Increase water intake – middle aged males of average height and weight should be drinking 8-10 glasses of water per day to flush the kidneys and liver and to support cellular renewal and waste removal.

- Manage Mental Health – this can be challenging if you have a high stress job, financial difficulty, suffered a loss or other life challenge. Resilience becomes reduced if our mental health is left unchecked. Seeking stress relief through massage or some form of deep relaxation can help take the edge off so you can rationalize what is happening in your life and make better decisions. If you find you are still struggling, you may want to consider seeking additional help from a coach or counsellor who can help you process the challenges or overwhelm in your life and who can offer resources and techniques that can assist you with better mental health management. Managing your stress levels will positively impact your heart health and help reduce the risk of heart disease.

- Protect yourself in the sun to avoid skin cancer – Men over the age of 50 are at more risk of developing Melanoma from harmful UV radiation from the sun. If you are working in full sun most of the day, consider using a natural zinc oxide sunblock for outdoor protection

- Get your prostate checked – this should be done periodically during regular medical checkups but especially if you experience any trouble urinating, pain or see blood in the urine.

These tips can help prevent illness and also help to ensure you feel your very best self! If you would like to learn more, book a complimentary discovery call to see if I can assist with your lifestyle changes.

Want to learn how Infrared Sauna can assist you in reaching your health goals? Visit our Salt Wellness Blog - ​https://healingsalts.ca/wellness-blog/f/men%E2%80%99s-health-care

Detoxification is a naturally occurring important function within our body When overloaded with toxins,the body’s organs are less effective as the pathways get blocked. We then begin to exhibit symptoms such as lethargy, weight gain, acne, pain, headaches, food sensitivities, hormone imbalances, poor sleep and stress.

​We can lessen the strain on our bodies by periodically doing a mild cleanse that includes:
- Eating whole foods, focusing on organic fruits and vegetables
-  Increasing water intake and herbal teas
- Resting more often for at least 1-2 weeks.

You can achieve even better results from infrared saunas which pull debris out of your tissues, dry brushing to move the lymph, and light exercise to circulate and clean the blood. If you choose to use herbal supplements, please seek advice from your health practitioner as these may not be suitable for everyone..

If you're looking to learn more about the ways that you can benefit from a detox to restore your health, book a free consultation with me to learn how I can assist you with guidance and coaching to better your body and mind. 

Sunday, April 13th, I Enjoyed a lovely morning of yoga led by Lynda Honing of The Urban Oasis Garden in White Rock for their Spring Garden Rejuvenation Retreat—a beautiful way to clear the heaviness of winter and make space for what you truly need this season.

We experienced, Detox Yoga, Liver & Lymphatic-Supporting Acupuncture in Savasana, Crystal Sound Healing, Guided Journaling & Intention Setting, Detox Medicinal Elixir while listening to a Soundbath followed by a homemade granola breakfast and matcha/mushroom elixir.

Thank you ladies for a great reset for my upcoming week - Learn more: https://www.theurbanoasis.ca/home