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It's officially Fall! 
Time for pumpkins, turkeys and Hallowe'en! 
But unfortunately it is also the time of year for flus, coughs and colds. 

This issue of the Sage Newsletter is all about how you can boost your immunity naturally!

Boost Your Immune System This Fall
By Jeanette Turnbull, R.Ac.
Acupuncturist at Sage Naturopathic Clinic

As we move into fall we transition from the vibrant, yang energy of summer into the quiet, yin energy of winter. Autumn is the season of harvest, reaping and storing what we have grown in the summer to sustain us during the cold winter ahead. Taking natures lead, now is the time to conserve the yang energy we cultivated during the summer months to ensure we have energy to spare during winter.

To learn how you can support your body through the Fall and Winter season, click here.

Build Your Naturopathic Cold and Flu Kit!

With Dr. Samina Mitha, ND

Fall is here, so we thought we would equip you with our favourite Naturopathic tips for surviving the cold weather ahead!

Naturopathic Cold and Flu Kit 

Our Favourite Supplements and Botanicals

1) Vitamin D is key for proper immune system function! The best is getting a lab test done to see where your levels are at and then taking a dose specific to your lab report results. Typical dose for Vitamin D is around 1,000-2,000IU.
2) Vitamin C is essential for a healthy immune system response. It helps to stimulate the function and production of white blood cells and helps to produce antibodies. About 500-1000mg daily is a typical dose for Vitamin C. 
3) Echinacea is known for its ability to prevent upper respiratory tract infections and reduce the duration of a cold that has started. You know you have a good quality Echinacea when it tingles on your tongue! 
4) Probiotics are all the rage right now! Probiotics help to support optimal gut health. The more good bacteria you have in the gut will help to maintain a balanced immune system. 

- Make sure you get plenty of water throughout the day. At least 8 glasses daily. 
- Eat lots of bright coloured vegetables and fruits, especially sweet potatoes, butternut squash, and carrots. These vegetables are high in Beta-carotene which is converted into Vitamin A in our body. Vitamin A helps to protect the mucous membrane lining in our nose and lungs allowing to defend invading infections!
Get the garlic! Garlic and onions are key due to their antibacterial activity. They also promote the health of good gut bacteria by acting as prebiotic foods. Sounds like a good butternut soup is in the horizon!! 
- Dietary sources of Vitamin C is not only just citrus fruits! Choose leafy vegetables and dark green vegetables such as spinach, peppers, and broccoli.

To learn more about how to build your Naturopathic Cold and Flu Kit, click here.



Our favorite Pumpkin Recipe!

Vegan and Gluten Free!

With oats, spices, apple sauce, and of course pumpkin!

Get the recipe here.

Tuesday October 23rd, 7:00 PM

Save the date!
We will be having an open house on Tuesday, October 23rd and 
YOU are invited.

Come for an evening of great conversation and a special lecture by Dr. Kate Rhéaume, ND.

Aging well starts now: get younger this year!
Would it surprise you to learn that many of the condition that we think of as “just a part of aging” - such as decline in brain health, heart health and immunity - aren’t inevitable? In most cases these common health concerns can be greatly improved or avoided. In this free seminar you will learn what accelerates the aging process and which practical, evidence-based steps you can take to lower your biological age. Join author and Naturopathic Doctor Kate Rhéaume as she reveals how you can live longer in good health starting at any age!

Dr. Samina Mitha, Naturopathic Doctor 
Monday October 1st, 7:30pm 

Polycystic Ovarian Syndrome (PCOS) is a hormonal and endocrine disorder that affects about 10-15% of women. Join Dr. Samina Mitha, ND as she walks through common symptoms, important lab testing, her most important dietary tips for PCOS, and research behind the key supplements for PCOS. She will share her personal story about PCOS and give you a glimpse as to how she helps her patients manage their PCOS.

Sign up here.


Marianna Duba, Registered Nutritionist 
Tuesday November 8, 2018 
7:00pm- 9:00pm

Join Marianna Duba, Registered Nutritionist with Sage Naturopathic Clinic, for a discussion of the role fermented foods play as part of a healthy diet at the Kitchener Public Library.

Sign up here.

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