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How To Support Your Immune System

Totum’s naturopathic medicine and nutritional counseling can help you achieve your overall health, illness management or weight loss goals.

How To Support Your Immune System

Tara Postnikoff, RNCP/ROHP, Holistic Nutritionist

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The immune system is your body’s primary mechanism of defence, responsible for protecting you from potentially harmful invaders. It is made up of various cells, tissues, and substances including the skin barrier, red and white blood cells, microbiota, antibodies, and cytokines (cell signalling molecules). Your immune system consists of your innate immune system aka your first line of defence and the adaptive immune system which is highly specific against particular intruders.  A dysfunction in the immune system may result in allergies, infections, tumors and autoimmunity.

A nutritious and balanced diet, good sleep, regular moderate exercise and stress mitigation techniques may help support your immune system.

Food First!

Vegetables and fruit offer a wide spectrum of antioxidants to support the immune system.  These bioflavonoids, phytonutrients and other phytochemicals are unique and as such as eating a wide variety will over you the best support. They also contain vitamins and minerals needed to support a functioning immune system.  Look for brightly coloured and dark green leafy vegetables as well as garlic, ginger and turmeric which have anti-microbial properties

Quality Protein

Protein contains the amino acid building blocks that our body uses to repair the body structure and create enzymes to carry out necessary functions.  Deficiencies in protein intake can increase your risk for getting sick as these amino acids are the building blocks for creating anti-bodies to fight pathogens.  Have protein with each meal, as well as post workout.

Vitamin D

Often only thought of in reference to bone health, this fat-soluble vitamin plays a vital role in our immune system and deficiency has been associated with increased risk of auto-immune conditions as well as protecting against respiratory tract infections.  Found in salmon, mushrooms, fortified milk and milk substitutes, tuna and egg yolks.  But supplementing with Vitamin D3 in the winter months can be helpful to get adequate levels.  Best consumed with a meal / food containing food.

Vitamin C

Found in a wide variety of vegetables and fruits, Vitamin C plays an important role in immune function and fighting infections.  Found in red bell peppers, strawberries, kiwi, oranges, dark cherries, kale, broccoli and Brussels sprouts.  Aim to get a vitamin food with each meal.

Zinc

Helps strengthen immunity by supporting helper T cells.  Specifically zinc lozenges as coronavirus hangs out in the larynx before heading down into the lungs.  Zinc is found in seafood, clams, oysters, mussels, firm tofu, lentils, pumpkin seeds, yogurt, oats.

Support your gut microbiome

Supporting a healthy gut microbiome through healthy foods is a major way to support your immune system.  You have 10x more bacteria cells in your body vs human cells.  Fermented foods (sauerkraut, kefir, kimchi and unsweetened kombucha) and fibrous vegetables can help provide a good environment for positive bacteria to thrive.  Oral probiotics of the right type and amount for the specific issue have been show to help maintain immune health.

Prioritize Sleep

During quality sleep our bodies repair and recovery.  Sleep deprivation has been shown to reduce immunity and increase risk of infection.  Stick to a sleep schedule where you get at least 7.5 hours of sleep.  Avoid caffeine after noon and avoid screens for at least 1 hour prior to bed.  Sleep in a cool dark room.

Reduce Excess

Excess sugar and alcohol stress the system and contain very few nutrients.  Eating large quantities of processed food maybe open up room for nutrient deficiencies due to their lack of nutrients.  Also beware of any foods that cause allergy or sensitivity in your body and reduce those.

Hydrate

Adequate hydration is key for a healthy body and allows for the transport of nutrients and elimination of waste products.  Be mindful that if you have fever, vomiting or diarrhea you will be dehydrating yourself quickly.

Moderate Exercise

Regular exercise helps improve circulation which may allow cells and components of the immune system to move through the body to combat invaders.  Too much intense exercise may weaken the immune system immediately following exercise so allow adequate time for recovery.

Relax & De-stress

Too much stress drives the production of cortisol which decreases cells in your immune system.  Take a break from screens, read a book, listen to music, mediated or practice mindfulness, go for a walk, take a warm bath.

Looking to boost your immune system? Book a virtual treatment with our naturopath or nutritionists today!

By: Tara Postnikoff, RNCP/ROHP, Holistic Nutritionist

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Fitness For your Info King West Performance Recommendations Tips

Eating Well While Stuck At Home

Written by Tara Postnikoff, Hon B. A., RNCP/ROHP, CNP

While the current Covid-19 pandemic is changing many areas of our lives and no doubt increasing our stress levels, it is also providing us many opportunities as well.   Spending time at home can be a struggle, especially with the kitchen and pantry open for business 24 X 7.   Here are 5 tips for eating well while trapped at home.

  1. Create a schedule.  We do better with schedule and routine in our lives and if we stick to this, it can set us up for success.  This means a sleeping schedule, an exercise schedule and you got it, an eating schedule.  Write down your meal times and keep this visible so that the kitchen is off limits except for meal time.
  2. Stock your fridge and pantry well.  If you have a well stocked fridge and pantry it becomes easy to make healthy, nutritious and tasty meals with ease.  Make a menu plan for the week and then make a shopping list before heading out to do your grocery shop.  If eating and cooking at home is new to you, this might feel like a challenge.  A good example of key nutritious staples are cans of organic beans.  You can create a quick chilli or boost a soup or salad with extra protein and healthy complex fibrous carbs.
  3. Prepare a veggie bucket.  Before putting your produce away, take and extra few minutes to wash and chop veggies for easy snacks and use later.  Put them in an air-tight container and then they are there if you need a quick something to munch on or prepping a quick meal.  We often want the easy choice of we are tired and stressed and this allows us to make healthy choices more frequently. These good, nutrient dense options will help support our immune system, our brain and will help us feel better.
  4. Stay Hydrated.  There is a good chance you are not hungry but are actually thirsty.  Have a glass of water or cup of tea and then re-evaluate your desire for food. Adequate hydration is key for a healthy body and allows for the transport of nutrients and elimination of waste products.
  5. Distract yourself.  If you start to feel peckish and its not time to eat, add some simple quick movement to get you up and out of your chair.  This will help boost your feel good hormones and settle that need to snack.  Try 20-30s of jumping jacks or burpees.

If you have more questions about what to eat or how to meal plan at this time, reach out to our amazing team of nutritionists and naturopaths.  Now is a great time to focus on your overall health and wellness.

 

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Fitness For your Info King West Performance Recommendations Resources Tips

Running & Core Strength

We know the “core” to be different muscles that help stabilize the spine and pelvis, but there are specific groups of core muscles that are especially important in running in Toronto and other cities. We call this the “outer unit” or “slings”.
Slings are groups of muscles that cross the pelvis to create dynamic stability during movement. Three of these slings are particularly important in running: 

Anterior Oblique Sling (AOS)

  • AOS = Hip adductors + internal obliques of the same side + opposite external obliques
  • During the swing phase of running, the hip adductors help bring the hip into flexion (knee up to chest), and the internal obliques of the same side + opposite external obliques rotate the trunk towards the flexed hip, creating stability through the pelvis.
  • Exercise to work on AOS: Dead Bug, 1X10

Posterior Oblique Sling (POS)

  • POS = gluteus maximus + opposite latissimus dorsi
  • During the push-off phase of running, the gluteus maximus pushes the hip into extension to propel the body forward while the opposite lattissimus dorsi pulls the shoulder into extension (pulls the elbow back), creating stability through the pelvis.
  • Exercise to work on POS: Bridge with alternating knee extension while pushing down into the ground, 1X10

Lateral Sling (LS)

  • LS = gluteus medius + opposite hip adductors
  • During the stance phase of running, the gluteus medius engages to stabilize the pelvis/hip/knee while the opposite hip adductors engage to begin the swing phase, creating stability across the pelvis
  • Exercise to work on LS: Side plank 3X30sec

A strong core allows for more efficient limb movement (i.e. less energy wasted). Adding these exercises to your strengthening programs in Toronto can therefore increase your running efficiency, helping you prevent injuries and improve your performance!
If you’re training for a half-marathon in Toronto, or looking to extend your running exercises further, check out our most recent blog post from Victoria, one of our Top Rated Physiotherapists recent blog here: https://www.totum.ca/half-marathon-training/
Looking for programming & training advice during these times? Totum is offering Virtual Training & Programming Services Here!

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Fitness For your Info Performance Recommendations Resources

Registering For a Half-Marathon This Year?


Are you thinking of registering for a half-marathon this year? Wondering what the key elements to a solid half-marathon training program are? Here’s Totum team member & running specialists, Victoria Lavinska’s two cents…
Long Runs

  • Goal: endurance – the longer these runs, the more you will work on your endurance, helping you prepare for race day
  • Pace: these should be performed at a slower pace, i.e. this should be a long, but “easy” run
  • These runs will build up throughout your program
  • For a half-marathon (21.1km), you can work up to 18-19km in your long runs – the idea is to run for a similar amount of TIME as race day, so, given the slower pace, your 18-19km run time should approach your race time

Speed Work

  • Goal: increase your speed, improve your cardiovascular performance (get your heart stronger!)
  • Pace: 5-10km pace, i.e. fast, but not so fast that you’re gassed out and can’t continue
  • Start with an easy pace 1km
  • 2 ways to work on speed:
    • Speed intervals – either by distance or time (e.g. 5X400m or 5X2min), separated by either walking/light jogging intervals
    • Tempo runs – continuous run with a gradual build-up to a 10km pace in the middle (holding that for 1-2 min) and then gradually slowing back down

Hills

  • Goal: improve your hill running technique (as this is different than running on a flat surface), improve your cardiovascular performance (get your heart stronger!)
  • Pace: try to maintain pace while going uphill, increase pace while going downhill (you want to use the advantage of the decline to get some quick mileage in)
  • Start with an easy pace 1km (flat)
  • 2 ways to work on hills
    • Hill intervals: intervals of short (steep-ish) hills (running up and down), separated by running flats
    • Hill endurance: longer intervals of small-incline hills, separated by running flats

Technique

  • Goal: improve running efficiency (improve performance, decrease risk of injury)
  • Use a run/walk program to work on technique – this will give your body a chance to get used to the new technique with a decreased risk of injury
  • Examples:
    • Increased cadence (170-190 bpm), i.e. smaller steps
    • Decreased noise, i.e. being “light on your feet”
    • Running barefoot (on a treadmill)

Cross-training

  • Goal: get your body working different muscle groups to allow an “active” recovery from running, helping muscles be more adaptable
  • Ideally another cardiovascular activity (e.g. cycling, swimming, etc)
  • Yoga and Pilates are also good complements to running as these activities focus on core strengthening and stretching

Rest Days

  • Goal: allow your body to recover from your week’s workouts
  • You could also do an easy yoga class on rest days

Here’s an example of a balanced and gradual half-marathon program :
 

Week/DayDay 1Day 2Day 3Day 4Day 5Day 6Day 7
RestSpeedX-trainHillsX-trainTechniqueLong
Week 1Rest5X400mX-train1X100mX-train30min 1R/1W8km
Week 2Rest30 min tempoX-train2X100mX-train30min 2R/1W10km
Week 3Rest6X400mX-train3X100mX-train30min 3R/1W5km race
Week 4Rest35 min tempoX-train4X100mX-train30min 4R/1W11km
Week 5Rest7X400mX-train5X100mX-train30min 5R/1W13km
Week 6Rest40 min tempoX-train6X100mX-train30min 6R/1W10km race
Week 7Rest8X400mX-train7X100mX-train30min 7R/1W14km
Week 8Rest45 min tempoX-train8X100mX-train30min 8R/1W16km
Week 9Rest9X400mX-train9X100mX-train30min 9R/1W15km race
Week 10Rest50 min tempoX-train10X100mX-train30min 14R/1W18km
Week 11Rest10X400mX-train10X100mX-train30min continuous19km
Week 12Rest30 min tempoX-train3X100mX-train30min 1R/1W21.1km race

 
Want a half-marathon program that is tailored to your specific needs/level of experience? Come see one of Totum’s running specialists to get a detailed running assessment and step-by-step plan to help you reach your running goals!

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The Best Activewear We've Ever Carried: Vuori

As you know, we’re serious about fitness and lifestyle. Passionate is a better word. This extends to all the products we carry. We look for items that add to a person’s lifestyle—whether that’s food, equipment or, in this case, clothing. Getting to where you want to be isn’t easy, and so we thought, Why not make this journey as comfortable as possible? Vuori is the answer.
Vuori is a leisure brand that grew out of pure California beach in Encinitas, CA. It’s designed by Joe Kudla, who played a lot of football and lacrosse; he switched his interest to Yoga but was disappointed with the limited offerings of clothing for men. Since 2015, Vouri (meaning mountain) has evolved into a men’s and women’s activewear line. The pieces are comfortable and, in our opinion, clearly rise above a crowded field, for a price point similar to that of Lulu lemon.
Vuori is now available at our King Street and Rosedale locations. Ask our front desk staff for more details.

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Are Your Muscles Stuck? Fascial Stretch Therapy 101

What, Why, and How You Can Benefit from FST When Starting or Continuing Your Fitness and Health Regimen

You may have heard about Fascial Stretch Therapy, or FST, and no, it is not stretching of the face. Or, perhaps you have been looking to add another tool to your toolbox when it comes to getting your body to its optimal functionality. If you feel like your body is not moving efficiently or you hold onto tension and stress, then you should consider FST. What is FST?
Primarily made of collagen, your fascia is a web of connective tissue that surrounds, stabilizes, attaches, and separates muscles. Fascias can get tight and hard, causing your muscles to move less freely. As you can imagine, this will limit your range of motion, which in turn causes decreased performance, and higher risk of injury. Nobody likes to feel restricted!
The fascial network is an interwoven mesh-like substance that attaches the muscles of the entire body. Having one large web connecting the whole body can explain why you may have pain in a part of your body when the tightness or hardening is coming from another area. There are many fascial lines that run in all different directions, and a tight and painful shoulder could be a result of fascial issues at the opposite hip.
Your muscles should glide smoothly like two sheets of paper with soap in between—not glue. As you age, recover from injuries, undergo stress, and so on, your fascia will tighten and harden if you do not keep it lubricated. This is where FST can come into play, and make a big difference in your fascial capabilities.
10 Benefits of FST Include:
1. Opening up of tight joint capsules
2. Lubrication of the fascia
3. Mental clarity
4. Stress relief
5. Increased range of motion
6. Improved breathing patterns
7. Better sleep
8. Activation of muscles
9. Injury prevention / rehabilitation
10. Preparation for exercise
As an FST client, you will leave the table feeling lighter. A majority of the session will have you lying on a massage table. The therapist moves your body into different positions to create a deep stretching sensation as you focus on deep breathing while contracting or relaxing muscles when instructed.
If you’re interested in Fascial Stretch Therapy, please contact us to find out more or to book an appointment.

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Eat According to Your Genes

Thinking about Nutrigenomix®

Are you curious about individualized genetic testing for nutrition? The foods, fluids and supplements you chose in your diet will impact your performance, adaptations to training, body composition and risk of illness or injury. The human genome consists of about 25,000 genes and virtually all can exist in different forms. From eye colour to hair colour, but also in how we metabolize and utilize the foods, nutrients and supplements we ingest. Different versions of a gene can make us respond differently to certain components in foods such as lactose in milk, gluten in bread, and the caffeine in coffee or energy drinks. The science of how specific genes change how we respond to dietary components enable us to use nutrition to its fullest potential to optimize health and athletic performance through dietary choices.

How does it work?

The Nutrigenomix test enables healthcare professionals to counsel their clients according to their unique genetic profile. The service includes saliva collection kits, genotyping at CAP- and CLIA-accredited labs, and individualized reports based on cutting-edge research and stringent standards of scientific evidence.

Results to live by: Testimonials

We followed up with Jason, who took the test last year, to see how his test results have helped him in his nutrition choices and training.
Why did decide to take the Nutrigenomix test?
I didn’t have a specific goal, but I was just very curious to learn more about myself based on my DNA. Given that I am, in general, quite focused on healthy eating and good nutrition, I wanted to see if this would provide me any new insights.
Did you know anything about nutri-genomics as a science before taking the test?
Not at all, I just heard somebody else mentioning that with this test they found out that they would benefit from avoiding gluten intake as well as taking extra omega-3.
What were the results you found most interesting?
By far I was most impressed with the information on the negative impact of caffeine on my performance. Especially given that most athletes take extra caffeine during races, this is something I should avoid. Furthermore my sensitivity to grains and extra requirement of calcium surprised me.
What recommendations have you chosen to follow and why?
Most of the recommendations that I can easily fit in my daily life I have adopted. For example, I take extra supplements for the nutrition that I have a higher need for: omega-3, vitamins C & D, and calcium. Furthermore, I avoid grains and caffeine as much as possible. I won’t let this affect my lifestyle too much—for example, I will still take a nice regular cappuccino in the morning sometimes, however with respect to race nutrition and coffee intake in general I am quite strict.
Anything that you have chosen not to follow and why?
Avoiding gluten. I find this practically too much of a hassle to taken into account, plus I do love a good sandwich/bread.
Have you seen any improvements or changes due to the dietary modifications you made?
In general, I feel that I have a lot more energy. With respect to triathlon races, I have experienced the negative impact of taking caffeine during a race and definitely have noticed the gain of not taking caffeine.

The breakdown

$575 (+HST) includes: the test, your detailed report, and a 30 min consult with our nutritionist, Tara Postnikoff, to review the data.
To learn more about genetic testing and Nutrigenomix®, contact us at 416 928 2108 or yongestudio@totum.ca.