1.
and reducing stress by making time for self-care can help ensure better health.
2. Massage therapy has been shown to benefit the immune system. Regular massages can lower stress levels, as well as stimulate the lymphatic system, which is responsible for removing toxins and waste from the body. By improving lymph flow and circulation, massage can help keep the immune system functioning optimally. Studies published in The Journal of Alternative
and Complementary Medicine suggest that massage may increase the activity of natural killer cells, a type of white blood cell which play a key role in defending the body against viruses.
3. Hot and cold therapy, such as sauna bathing followed by a cold plunge, is known to stimulate circulation and enhance immune function. The heat from a sauna encourages the production of white blood cells, crucial to fighting off infections. Additionally, the cold plunge causes blood vessels to constrict, then dilate as the body warms up, which can improve circulation and detoxification. This process may reduce inflammation and increase the body’s resilience against common colds and flu.
Ready to give it a try? Enjoy some stress-reducing and immuneboosting treatments at RITUAL Nordic Spa, an urban sauna house in downtown Victoria. Offering RMT Massage therapies, plus a Nordic Circuit that includes sauna, steam, cold plunge, Nordic bucket shower, salt lounge and outdoor patios. A great way to build your hot/cold practice or spend time with friends.
All you need is your swimsuit! Learn more at: RitualNordicSpa. com
There are things that scare me. The older I get the more weirdly specific my fears get. Falling scares me, having my internet go down scares me, and this time of year spiders - they scare me as they stomp their way into my home to keep warm and dry.
Some of my fears are real and rational. Some, maybe most are not. Then there is a variety rooted in childhood that rattle around in my head still, after many decades. I have invested time to catalogue all of them.
I have learned to manage the real and rational fears by talking to family, doing deep breathing, relaxing, focusing on the now and not the what ifs. The irrational fears, well, that is different. But here is an example. Recently I began to think about getting out and meeting some new people. I live alone and know it would be good for me. But my inner 10-year-old and childhood fear was whispering “you can’t make friends.” I decided to not listen and conquer my fear. I signed up for a Soup Social at Silver Threads. I did it! I signed up! Then the worry about dribbling soup on myself, not knowing what to say or saying something with my mouth full kicked in. It was one day I told myself. If something bad happens I don’t have to go again.
I went. It was great, none of the things I feared happened. I had a nice lunch, I chatted to some people, when conversation had a lull our volunteer server and facilitator kept it rolling, we laughed and told stories. I walked out feeling like Sally Field at the Oscars! “They liked me! They really liked me!” I looked at all the Programs offered at Silver Threads, and my next fear to conquer was sharing my writing. I write in a diary for me, to help process thoughts and record important (to me) things and all of that. I signed up for Memoir Writing. Not only did I write some personal stories, I read them out
loud to my classmates. Conquering that fear was liberating! Next, I am going to take Introduction to Storytelling. It starts Thursday, October 24th in the afternoon at the Victoria Centre. Call them, sign up and you too can conquer your fears.
I have been enjoying the time I spend at Silver Threads, and I know I have made progress. You are probably reading this and thinking I have it all figured out. Most days I do. Just not on the days when a spider comes marching into my place. Those days I lose my everloving mind. It’s all about balance. Mary, Fearless Socialite and (now published) Writer
Silver Threads Service has 53 different weekly registered programs, 41 weekly drop ins and 43 monthly activities from September to December, and has been serving the community for 67 years. Our Saanich Centre is located at 286 Hampton Road, in the Tillicum Gorge neighbourhood and can be reached at 250 382-3151. Our Victoria Centre is located at 1911 Quadra Street, near the Police Station and can be reached at 250 388-4268. Our Fall Program Guide is now available at our centres and online at www.silverthreads.ca
NEW OCTOBER PROGRAMS
Essentrics A
Time: 11:15am to 12:15pm
SAANICH CENTRE
Date: Thursdays, October 31st to December 12th
Time: 2:00pm to 3:00pm
Cost: 7/$77 members, $105 non-members
Leader: Junko Hammond (Level 4 Essentrics instructor)
Dates: Fridays, October 25th to November 29th
Time: 2:00pm to 2:45pm
Cost: 6/$54 members, $78 non-members
Leader: Wendy Pritchard
Experienced Ukulele Saanich Centre For students who have previous experience in ukulele.
Dates: Wednesdays, October 23rd to November 27th
Time: 11:00am to 12:00pm
Cost: 6/$54 members, $78 non-members
Leader: Molly Raher Newman
Parlez Vous Francais?
Beginner Ukulele Victoria Centre
Learn the basics of ukulele - perfect for people wanting to learn this fun and easy instrument!
Dates: Fridays, October 25th to November 29th
Time: 1:00pm to 1:45pm
Cost: 6/$54 members, $78 non-members
Leader: Wendy Pritchard
Beginner Continuing Ukulele
VICTORIA CENTRE
For students who have taken Beginner Ukulele and want to review and expand upon beginning techniques.
SAANICH CENTRE Nous sommes un nouveau groupe de conversation française. Un niveau de français intermédiaire ou plus est requis pour participer à ce programme. Venez vous joindre à ce groupe de francophones pour rencontrer d’autres personnes qui parlent français, faire de nouveaux amis, discuter de sujets variés, rire, et s’amuser ensemble.
Dates: Wednesdays, October 23rd to November 20th
Time: 9:30am - 10:30am
Cost: 6/$24 members, $42 non-members; 5/$20 members, $35 non-members
Leader: Louise Thauvette
recommendations, here are the top naturopathic nutrients:
As summer draws to a close, numerous changes begin to occur in our surroundings that directly impact our immune system’s natural defences. The shortening of days results in a decrease in vitamin D due to reduced sun exposure. Additionally, our diet tends to rely more on fruits and vegetables that may not be locally sourced, resulting in less nutrient-dense produce that has been stored for extended periods, leading to diminished nutritional value in our meals. Furthermore, exposure to colder temperatures can put stress on our bodies, increasing our vulnerability to infections.
years. It is called an adaptogen meaning it helps protect the body against various stresses including physical, mental or emotional stress. It is used to protect and support the immune system preventing colds and upper respiratory infections. It has antibacterial and antiinflammatory properties. Studies have shown that astragalus has antiviral properties and stimulates immune system suggesting it may help prevent colds.
The following are various strategies, encompassing nutrition, supplements, and lifestyle changes, to enhance our immune strength for the fall season.
Nutritional Support
• Limit intake of simple sugars and dairy, as they can strain the immune system and contribute to mucus production.
• Include seasonal, locally sourced foods rich in beta-carotene, such as broccoli, Brussels sprouts, orange-fleshed squash & yams.
• Increase your consumption of nuts and seeds, which provide essential trace elements like zinc and selenium. For instance, pumpkin seeds and Brazil nuts are excellent choices.
Natural Immune
Boosters According to Dr. Kristen’s
• Vitamin D: While not commonly found in many foods, you can obtain vitamin D from fortified milk, cereals, and fatty fish like salmon, mackerel, and sardines. Your body also synthesizes vitamin D from sunlight. This nutrient boasts anti-inflammatory, antioxidant, and neuroprotective properties, supporting immune health, muscle function, and brain cell activity. Aim for a daily intake of at least 2000 IU during the fall and winter months.
• Zinc: A daily dose of 25-50 mg is recommended. Zinc acts as a gatekeeper for immune function, playing a vital role in the development and functioning of cells involved in innate immunity and infection control. It is also crucial for metabolism, wound healing, and maintaining the senses of taste and smell. Rich food sources of zinc include chickpeas, red meats, and fortified breakfast cereals.
• Astragalus root (Astragalus membranaceus): has been used in traditional Chinese medicine for thousands of
Lifestyle Recommendations:
• Stick to a consistent sleep and wake schedule: Although it might be tempting to hit the snooze button when daylight starts later, maintaining a regular routine will enhance your sleep quality and help restore your energy throughout the day.
• Spend time outdoors daily: Even a brief walk outside can boost your mood and contribute to stress relief, thanks to exposure to natural light.
• Consider an indoor class for physical activity: If exercising outdoors becomes challenging due to limited daylight or unexpected weather changes, joining an indoor class can be a great alternative.
Maintaining a healthy immunity can become challenging if we are not aware of the impacts the season has on us. Visiting a naturopathic physician can help guide
