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Boost your Immunity with Jass Stupak of Nourish with Jass!

Boost your Immunity with Jass Stupak of Nourish with Jass!

Leafy green vegetables

Boost your Immunity with Jass Stupak of Nourish with Jass!

Guest contributor, Jass Stupak @nourishwithjass, instagram Holistic Nutritionist and candidiasis expert gives us her top tips for keeping your gut & immune system strong through the winter.

Now that it’s the middle of winter, many of us may be losing the motivation to keep our immunity strong. With the winter blues coming into play at this time of the year, we may feel like health isn’t our main priority. I’m excited to give you some tangible tips to increase your immunity and keep your gut health strong throughout the middle of this season.

Our digestive system is at the core of everything we do. In order for us to assimilate or excrete the nutrients we eat, digestion needs to be working effectively. If we’re able to digest and absorb the nutrients from our hearty meals, our immune system will benefit by embodying good flora to protect us from colds, flu and unwanted or expected illness.

Here are some simple, yet extremely effective tips to keeping your immune system and digestion on par:

1) Drink room temperature water

2) Reduce that coffee consumption

3) Get more greens in your diet

4) Get your sweat on

5) Make sleep a priority

Start drinking room temperature water.

This might sound crazy to a few of you, but we should not be drinking cold or hot water. The interior temperature of our body is almost always set at room temperature. So adding in hot or cold water to our system will send out of a shock. This inevitably will disrupt digestion and we can even start to notice bloat or gas. I love and suggest adding lemon into your water (1/4 of a squeezed lemon) to aid in digestion. Lemon is a great source of vitamin C, so this will also help keep that immune system strong!

Girl drinking lemon water

Reduce that coffee consumption!

This part may be hard for some of us, but if we reduce our caffeine intake for a few days, we will really notice our body get back into balance quicker. Coffee and black tea can deplete our body of nutrients, especially vital ones like magnesium and b vitamins, which are crucial to keep our blood sugar levels balanced. This means the more caffeine we drink, the more our body can go into a deficit of nutrients. Overtime, and even after a few days, this will weaken the immune system.

Add more greens into your daily diet.

It may sound like an easy thing to do, but many of us barely even get a serving of greens per day in the winter. Add greens as a base to your meals. This helps to alkalize our body, which means better digestion and stronger immune systems. You can also add a chlorophyl supplement into your water if you need an extra boost.

Green vegetables on white background

Get your sweat on!

This is a health tip that is far too often overlooked for boosting the immune system! Not only does movement aid in stronger digestion, it actually helps us build a stronger immune system as we push past those limits. Getting in some fresh air for a brisk walk each day not only helps to boost the immune and digestive system, but it’s actually one of the best things we can do for our mental health.

Man running on dock with sunshine

Make sleep a priority.

Sleep is so crucial to boosting both immunity and digestion. Restful sleep leads to detoxification and rest for the body. This is needed in order for us to balance blood sugar levels, regain energy, improve digestion, increase immunity and rejuvenate cells. It’s definitely easier said than done, so I recommend trying to find a nighttime routine that works for you. Turning off all electronics and placing them on airplane mode one hour before bed, having a soothing cup of tea (my favourite for sleep are lemon balm, passionflower, chamomile), and having a relaxing skin care routine are some of my best remedies for having a better sleep.

I encourage you to choose one of these tips each week and mastering that one before choosing another one to add on. When we start with small steps, it makes the bigger picture that much more realistic. We still have some time with winter, so increasing that immunity right now is crucial! Eat well, drink lots of water, move your body and rest.


Written by Jass Stupak, CNP

Jass Stupak is a Holistic Nutritionist from Kelowna, BC. Jass is the owner and founder of Nourish with Jass, her private practice, where she specializes in gut health and candidiasis for women.


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