How to Manage Your Health While Exploring the World

female traveler taking photos of mountains on cliff edge


Travelling is an adventure like no other, filled with new cultures, experiences, and food to inspire your palette. However, as fun as travelling the world is, it can also disrupt your daily wellness routine – making it not only hard to maintain a healthy lifestyle, but it can also lead to possible health complications.  


While most travel-related illnesses aren’t serious, they can still put a damper on your trip and overall health, so the experts here at Cook’s Pharmacy created this comprehensive guide to help you keep yourself healthy as you travel.  


If you already find it a little challenging to maintain a healthy lifestyle at home, you may find it even harder to do so on a trip. Even seasoned health professionals can fall out of practice when faced with the stress and excitement of travelling the world.  


Staying healthy while traveling the world is easier than you think. We've put together practical tips and strategies to help you stay healthy while you travel the world.  


Before You Travel, PREP! 

Pre-travel preparation is key to maintaining wellness on the road. Research your destination's climate, local cuisine, and available travel friendly healthcare facilities beforehand.  


If you have specific dietary requirements or medical conditions, identify suitable restaurants and pharmacies in advance.  


Being prepared ensures a smoother and healthier travel experience, allowing you to focus on savouring the journey without worry. 


Keeping Your Doctor in The Loop Before You Travel 

You should always keep your General Practioner (GP) in the loop when you decide to travel. They’re going to be an essential part of judging whether you’re healthy enough to make the trip, as there are several considerations you need to consider before you take off.  


Before you travel, talk to your GP if you experience:  


Chronic Illness 


Chronic illnesses such as heart disease, diabetes, asthma, or other chronic conditions may require careful management and consideration before you decide to travel. Changes in your environment, altitude, or access to medical care could impact these conditions, so check in with your doctor before you book your trip.  


Mobility Issues 


Limited mobility due to conditions such as injury, arthritis, or other physical disabilities could make certain modes of travel or destinations inaccessible, so do your research and make sure you're prepared for the trip.  


Mental Health Conditions 


Anxiety disorders, depression, PTSD (or CPTSD), or other mental health conditions could require you to take additional precautions and arrange for extra support/accommodations during travel. Check with your GP and other mental health professionals for a second opinion or to ensure you have the necessary medication/support.  




Individuals may face restrictions on travel, especially during certain stages of pregnancy or to regions with increased health risks. Before travelling while pregnant, check in with your medical team to make sure you’re physically capable of making the trip and will have adequate access to the care you need, especially in case of an emergency. 


Additional Considerations 


Ensure that your vaccinations are up to date before you leave, especially if you're travelling to places with certain health concerns. Always consult your GP about additional vaccinations and extra precautions you should take before your getaway. A pre-trip health check-up can also preemptively address any concerns before you take off, especially for longer trips. 


a person going through a medicine kit on there lap


Pack a Travel Healthcare Kit 

Having a well-packed travel healthcare kit could very literally save your life, or at the very least be a great convenience. Always include essentials such as:  

  • Prescription medications 

  • Pain relievers 

  • Antihistamines 

  • First-aid supplies 

  • EPI-pen, if necessary 

All these things can be paramount should you run into minor medical emergencies whilst on your trip. Also, don’t forget other essentials such as sunscreen, hand sanitizer, insect repellant, and aloe vera in case you get burned. Anti-nauseants could be great too if you plan on travelling by boat or by car.  


Also, if you’re travelling where you can’t guarantee the drinking water is safe, you can also bring water purification tablets.  


Enjoy Your Food, But Keep Dietary Health in Mind 

Sampling the local cuisine is great – it’s one of the very best reasons to take an international trip! However, like anything in life, it’s good to maintain balance. While you can definitely treat yourself, there are a few additional considerations to keep in mind to help keep things in focus:  


Prioritize Fresh and Local Foods 

  • Make sure that, if you have the option, to prioritize fresh produce like fruits and vegetables whenever possible. Not only are these healthy options, but they offer a very unfiltered and authentic taste of the destination. It’s good to be relatively careful when it comes to street food – this is an easy way to get sick, so make sure if you sample street food, that it appears to have been prepared in a clean and safe environment. A tour guide can point you in the right direction.  

Keep Yourself Properly Hydrated 

  • Dehydration is a very common issue for travellers – especially those in hot climates or travelling via long flights. Always keep a reusable water bottle that you refill regularly. As well, if you experience traveller’s diarrhea, water is even more essential.  

Keep Your Alcohol and Caffeine Intake Moderate 

  • We get it – it’s tempting to delve into exotic cocktails or several forms of caffeine while you travel, but it’s important to remember that, for your health, moderation is crucial. Excessive alcohol and caffeine intake can disrupt sleep patterns and cause dehydration, impacting your overall health and well-being.  

Prioritize Physical Activity 

Listen, we want you to relax! But if you’re already planning on travelling the world, you may as well get those steps in as a part of your itinerary. Here are some easy ways to incorporate more physical activity during your trip:  


See The Sights on a Bicycle or Foot! 

  • Cycling or walking is a perfect way to discover the stunning sights of a new city. You not only get to see the local culture up close, but you also add time to your recommended 150 minutes of cardio per week! That’s a heart-healthy way to keep yourself in shape while you travel. As well, a lot of destinations have a guided walking or cycling tour you can take to both educate yourself while you exercise.  

Select Adventures That Keep You Active 

  • Any adventure can be active if you include activities like swimming, hiking, and kayaking as a part of your travel itinerary. Not only does this help keep you fit, but it also allows you to experience a destination in several different ways, all while enjoying nature as a part of the process. Just make sure you have the right gear and check the local regulations before you proceed.  


women resting happily in bed


Prioritize Your Sleep! 

Sleep is NOT for the weak! In fact, sleeping well on your vacation can pretty much ensure that you have the energy necessary to do all of the things scheduled into your itinerary.  


Jet lag, unfamiliar beds, and a busy schedule can really mess with your sleep, but making sure you’re well rested is paramount to maintaining good health. Luckily, Cook’s Pharmacy has some tips on how to maximize your sleep:  


Stick to a Sleeping Schedule 

  • Do your best to try and keep a relatively consistent sleep schedule, even if you’re travelling across time zones. You may have to make some incremental adjustments to your sleep schedule a few days before you depart to help with the transition, but it will help you in the long run. You can also use ear plus and an eye mask to help create a more restful environment.  

Crafting a Cozy Sleep Setting  

  • Opt for accommodations that boast stellar reviews, ensuring comfort and cleanliness are top-notch. Don't forget to pack sleep aids like a travel pillow, cozy blanket, or a touch of soothing lavender essential oil to enhance your snooze experience. 


How Cook’s Pharmacy Can Help You Make the Most of Your Trip 

Cook's Pharmacy is your local expert on wellness. We’re dedicated to providing you with the maximum amount of patient care to ensure that you not only feel good during your daily life, but your next big adventure, too! 


Expert Medical Guidance 


With our team's expertise in travel medicine, you can trust that you're receiving the highest standard of care. From destination-specific recommendations to personalized vaccination plans, your health is our top priority.  


Convenient Vaccination Services 


Say goodbye to long wait times and complicated booking processes. At Cook's Pharmacy, our team will work with you to schedule your vaccinations at a time that fits your busy schedule. Plus, our comfortable and welcoming environment will put you at ease throughout the process.  


Comprehensive Travel Health Solutions 


Whether you're embarking on a tropical getaway, a backpacking adventure, or a business trip abroad, we've got you covered. From routine vaccines to specialized travel immunizations, we offer a full range of services to meet your needs.  


Flexible Appointment Options 


We understand that planning for travel can be hectic. That's why we offer flexible appointment options, including evenings and weekends, so you can get vaccinated on your terms.  


Peace of Mind 


Travelling to new destinations should be exciting, not stressful. With Cook's Pharmacy by your side, you can travel with confidence knowing that you're protected against preventable diseases.  


Don't let health concerns hold you back from exploring the world. Contact Cook's Pharmacy today to schedule your travel vaccination consultation and take the first step towards a safe and unforgettable adventure! Don’t minimize your travel health priorities, Cook’s Pharmacy has your back! Avoid travel related illnesses this year by doing what you can to stay healthy!



Poshin Jobanputra at 2:14 PM
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How Vitamin D Benefits Your Health in Spring

Woman smiling in the sun with yellow shirt and sunglasses.


Did you know that the average person isn’t able to meet all of their vitamin requirements through diet alone? The results are in, most people simply aren’t meeting their nutrient needs, and that includes essential vitamins like vitamin D.



A report by Health Canada called "Are Canadian Adults Meeting Their Nutrient Needs Solely Through Food?" revealed that 10-35% of adult Canadians exhibited nutrient levels below the estimated average requirement for various micronutrients, including vitamins A, B6, B12, folate, C, D, as well as calcium, magnesium, and zinc.


While there are plenty of foods that contain vitamin D: salmon, swordfish, tuna, orange juice fortified with vitamin D, fortified milk and plant milk, sardines, and beef liver, to name a few. You can also take a cod liver oil supplement.


Today, we will go through the benefits of vitamin D, where you can obtain it, and how you can optimize your health this spring.


If you’re in need of help dealing with your overall well-being, consider coming down to Cook’s Pharmacy - your independent supplier of medicine, supplements, health management, and more.


With that in mind, let’s explore a little more about vitamin D.



The Functionality of Vitamin D In the Body

First and foremost: vitamin D is an essential nutrient that your body requires to maintain healthy bones. It’s essential because your body is only able to absorb calcium (the primary component of bones) when vitamin D is present in the body. However, vitamin D also serves several other purposes, particularly in cellular function. Vitamin serves as an anti-inflammatory, an antioxidant, and even has neuroprotective properties that can help support your immune health, muscle function, and brain cell activity.


As we mentioned, vitamin D is primarily available in several fortified foods and many varieties of fish, but your body can also make it through your skin and direct sunlight. This process creates a chemical in your skin into an active form of vitamin D known as calciferol. However, due to concerns and issues caused by sun exposure, it’s recommended to spend some time outside for sure, but not too much.


The amount of vitamin D your skin makes depends on several things, such as the time of day, the season, the pigment of your skin, and latitude. This very literally means that your body’s ability to create vitamin D can decrease or become obsolete depending on where you live in the world. Sunscreen - an essential element of preventing skin cancer - can also decrease vitamin production.


Multivitamins can help improve your intake of vitamin D, with a recommended daily amount of 400 IU for children 12 months, 600 IU for people 1 to 70 years old, and 800 IU for people over 70.



According To the Research

Research into the use of vitamin D for specific conditions indicates the following:


  • Cancer: Studies on the preventive benefits of vitamin D for cancer yield mixed results, necessitating further investigation to ascertain its potential in reducing the risk of certain cancers.
  • Cognitive health: Low blood levels of vitamin D are linked to cognitive decline; however, additional research is required to determine the efficacy of vitamin D supplementation for cognitive health.
  • Inherited bone disorders: Vitamin D supplements can aid in treating inherited disorders resulting from difficulties in absorbing or processing vitamin D, such as familial hypophosphatemia.
  • Multiple sclerosis: Long-term supplementation with vitamin D appears to lower the risk of multiple sclerosis based on research findings.
  • Osteomalacia: Adults with severe vitamin D deficiency, manifesting as bone mineral loss, bone pain, muscle weakness, and soft bones (osteomalacia), can benefit from vitamin D supplements for treatment.
  • Osteoporosis: Studies suggest that individuals who obtain sufficient vitamin D and calcium through their diets can slow bone mineral loss, potentially preventing osteoporosis and reducing bone fractures. It’s important to consult your doctor regarding the necessity of calcium and vitamin D supplements for osteoporosis prevention or treatment.
  • Psoriasis: Some individuals with plaque-type psoriasis may find relief by applying vitamin D or a topical preparation containing calcipotriene, a vitamin D compound, to the skin.



Elderly couple enjoying the sunshine outside in warm climate.


Increasing Your Vitamin D This Spring

Other than going out and getting a respectable amount of sun (ideally around midday), you can also increase the amount of fish and fortified foods in your diet.


If beef liver doesn’t appeal to your palette (which we totally understand), there are plenty of ways to eat and prepare several forms of fish into delicious and healthy meals. For example:


  • Try panfrying some sardines in a spicy sauce like salsa verde. This is a creative way to make the most of this popularly canned fish. According to Boston University, sardines are a rich source of vitamin D, with one serving (3.5 ounces, approximately 5 fish) providing around 330.8 IU of vitamin D3, equivalent to approximately 66.2 IU per fish.

  • For air fryer lovers, you can easily air fry some salmon with lemon or dijon to add to a nice colourful salad. For sockeye salmon in particular, 100 grams contains 526 IU of vitamin D.

  • Bulk up your lunchtime with a nice tuna salad sandwich with fresh veggies and Greek yogurt instead of mayonnaise. In a 3.5-ounce (100-gram) serving, canned light tuna contains up to 269 IU of vitamin D.

  • Grill some swordfish up with lemon and garlic for a nice and easy meal that pairs easily with grilled veggies. Swordfish can contain between 666 IU and 706 IU of vitamin D, making it a great source of vitamin D!

  • OK, we previously had beef with beef liver in this article (get it?), but if you enjoy this rich organ meat, you can enjoy it in various forms. Fry it up with some Chinese spices for a twist or grill it along with some onions for a healthy and hearty meal. While perhaps not the most appealing option, a 3.5-ounce serving of cooked beef liver contains approximately 50 IU of vitamin D and is a source of several other nutrients.

  • For an easy breakfast, have some cereal with fortified milk. Depending on the brands, on average, dairy milk can contain 120 IU of vitamin D, while non-dairy alternatives typically offer between 2.5 and 3.6 mcg per 1 cup.

  • Everyone likes orange juice, don’t they? Blend it in with your smoothie to add some extra flavour and vitamin D - approximately 100 IU worth according to



Man and woman smiling with arms up in the sun.


How To Safely Enjoy the Sun This Spring and Get Some Natural Vitamin D

To maintain healthy levels of vitamin D in your blood, it's important to expose an ample amount of skin to sunlight. For lighter-skinned individuals, wearing a tank top and shorts for 10–30 minutes three times per week is typically enough, whereas individuals with darker skin may require longer exposure.


HOWEVER – it isn’t recommended for anyone to be in the sun for too long without sunscreen to minimize the risk of skin cancer. This is why combining enjoying the springtime sunshine along with supplementation and diet is the optimal way to get the necessary required amount of vitamin D. A combination of methods is the surefire way to ensure you’re getting enough of this essential vitamin.




Poshin Jobanputra at 10:00 AM
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Seasonal Allergies: Managing & Preventing Symptoms

Woman blowing nose outside in beautiful Spring weather. Large pink, flowery bush behind her.


Everyone looks forward to the spring. There’s the promise of flowers blooming and blossoming trees, sunnier days, and warmer temperatures.


However, for millions of people plagued by allergies, it also means that symptoms like sneezing, congestion, and other discomforts are on the horizon.  



According to the Canadian Society of Allergy and Clinical Immunology, about one-quarter of Canadians suffer from seasonal allergies. These include common symptoms like sneezing, itchy nose and throat, nasal congestion, a runny rose, and coughing, as well as watery, itchy, and reddened eyes.  


Rather than simply leaving yourself to a sniffly fate, you can tackle the symptoms and improve your quality of life. In this article, we’re going to explore straightforward strategies to help manage your seasonal allergies effectively.  



Did You Know? Important News for Allergy Sufferers in Ontario


Pharmacists at Cook's Pharmacy can now prescribe allergy medication right in-store. Get allergy relief quickly and easily without needing a separate prescription. Visit Cook's Pharmacy today for all your allergy medication needs.


Reach out to Cook's Pharmacy for your allergy medication now.


For more information on this change, visit the Ontario Newsroom and



Reduce Exposure to Allergy Triggers 

There are several things you can do to help minimize the exposure to allergens while also alleviating symptoms. Here are some of our top tips for keeping your symptoms at bay: 


  • Staying indoors during dry, windy days, instead opting to go outside after the rainfall clears up pollen from the air. 

  • Avoiding activities such as mowing the lawn and weed-pulling that can pull up allergens. 

  • When coming indoors, make sure to remove your outdoor clothes and shower to wash away pollen from your skin and hair.  

  • Try to avoid hanging your laundry outside because pollen has a tendency to cling onto fabrics.  

  • Consider wearing a face mask during outdoor chores. 


While these tips can’t completely prevent allergies, they can help manage symptoms and ease your general springtime sniffling and itchiness.  



Take Precautions During High Pollen Counts 

As annoying as it might be to have to take pre-emptive measures to avoid allergies, it can be greatly beneficial to take additional steps to stop symptoms before they start.


Here are some essential tips to get yourself started to alleviate your allergies: 


  • Make sure you’re monitoring pollen forecasts (as mentioned) through local news media and other online resources. 

  • Pre-emptively take medication as needed to stop symptoms before they start.  

  • Monitor pollen forecasts through local media such as the news or other online sources. 

  • Close doors and windows during peak pollen times, particularly at night. 

  • Minimize outdoor activities, especially in the early morning when pollen levels tend to be highest. 



Keep the Air Indoors Clean 

It can be hard to eliminate allergens indoors, but making an effort can do a lot to help you mitigate and manage symptoms.


It does take some additional work, but if you follow these tips, you should be able to help ease your allergy woes:  


  • Use the air conditioning in your home and car. 

  • If you have central air, use high-efficiency filters and make sure you keep up with regular maintenance measures. 

  • Keep indoor humidity levels in tandem with a dehumidifier.  

  • Utilize a portable HEPA filter – especially in your bedroom. There’s no sense in suffering while you sleep.  

  • Make sure to vacuum your floors using a HEPA-filtered vacuum cleaner.  



Try Over-the-counter Remedies 

Cook’s Pharmacy has everything you need to help manage your allergy symptoms, so it only makes sense we recommend using some over-the-counter remedies! However, it’s important to keep in mind that you always consult with a healthcare provider before you begin starting new medications, especially if you take other prescriptions. Recommendations are not a replacement for medical advice.


Having said that, here are some over-the-counter medicines you can consider using:  


  • Try oral antihistamines like cetirizine, fexofenadine, and loratadine to target sneezing, itching, and nasal congestion. 

  • Try corticosteroid nasal sprays such as fluticasone and budesonide to address nasal symptoms. 

  • Try cromolyn sodium nasal spray to mitigate springtime allergy symptoms by blocking immune system agents. 

  • Try oral decongestants like pseudoephedrine to provide temporary relief from nasal congestion. 



Sinus Rinsing – a Different Approach to Decongestion 

Sinus rinsing, also referred to as nasal irrigation or nasal flushing, is a process used to clear the nasal passages of mucus, allergens, and irritants. The process involves flushing out your nasal cavities with a saline/saltwater solution to help clear out congestion, reduce inflammation, and improve your overall breathing. Here's how the process typically goes:   



Pharmacies often have saline solution kits available for purchase, but in case you can't find it, you can mix your saline solution by mixing purified or distilled water with salt and baking soda. You must use clean water to avoid possibly introducing bacteria or other contaminants into your nasal passages. 



Typically, you pour the saline solution directly into your nostrils from a container or administer it using a nasal irrigation device like a neti pot or bulb syringe. You tilt your head to the side over the sink and gently pour the solution into one nostril while breathing through the mouth (avoid swallowing while doing this).  



After you apply the saline solution, it's important for you to blow your nose gently to expel any remaining solution, mucus, and loosened debris from your nose. Consider Alternative Treatments 



Sinus rinsing can be beneficial for various conditions, such as:  


Sinus rinsing can clear blocked-up sinuses and reduce inflammation that comes with sinus infections.  



Sinus rinsing can flush out several allergens, such as pollen, dust, and pet dander, which can relieve allergy symptoms such as congestion and irritation.  



Sinus rinsing can alleviate symptoms of both allergic/non-allergic rhinitis (inflammation and swelling of the mucous membrane of the nose) by removing irritants from the nasal passage.  


Nasal Congestion 

Sinus rinsing can provide temporary relief from nasal congestion caused by colds, flu, or other respiratory infections. 



Typical Causes of Springtime Allergies 

Allergies typically occur when an individual's immune system deems certain proteins known as allergens as germs or foreign bodies. Having said that, developing an allergy and then experiencing an allergy attack is a two-step process. The first is when the body experiences the allergy for the first time and creates the antibodies that attach to specific cells. 


This process is often referred to as "sensitization", which is the priming process for an allergy attack to follow upon encountering the allergen again. This causes the cells to release histamines, a substance that causes the typical unpleasant symptoms associated with allergies. Subsequently, the medicine designed to counteract these symptoms are referred to as “antihistamines” - AKA, allergy medication.  


Everyone experiences allergies differently, but there are common causes of spring allergies - such as grass and tree pollen and mold spores.  



Let’s break down these common allergens:  

Close-up of a bee sitting on the center of a beautiful yellow flower.



Pollen plays a big role when it comes to fertilizing several different plant species and is an important part of how ecosystems function. However, it can be the bane of allergy sufferers. While larger, waxy pollen usually found on colourful flowers and spread by bees typically doesn’t trigger much in terms of allergies, the smaller, powdery pollen from trees, grass, and weeds can easily become airborne and impact those with significant allergies.  


Although it’s typically trees that contribute to springtime allergies, weeds, and grasses can also cause symptoms, especially in places where spring has arrived early. Grass pollens, such as rye and Bermuda grasses, typically hit their peak in May and June.  



While less obvious than pollen, mold can also trigger springtime allergy symptoms during the springtime season. Mold and mildew tend to release spores to reproduce, which can be dispersed through the air, especially during windy and dry conditions. As well, high humidity, dew, or even fog can help mold spread. These spores can cause symptoms in allergy sufferers, especially if weather conditions continue to facilitate their spread.  



When in Doubt, Consult a Healthcare Provider 

If you find that any of your efforts aren’t improving your springtime allergies, it’s time to talk to your healthcare provider if you haven’t already. Typically, it’s advisable to consult a healthcare provider, such as your general practitioner, before starting or stopping any treatment or medications. If you find that your symptoms are severe, it is especially important that you visit your family doctor or consult a pharmacist before you start trying any treatments. Remember, online recommendations are not a replacement for medical advice.  


However, we can at least prepare you on what to expect when you do make the decision to see a professional:  


  • Allergy testing can be administered to pinpoint specific triggers and help elaborate on what treatment could be right for you.  

  • Allergen immunotherapy such as allergy shots or sublingual tablets could potentially offer long-term relief in the case of severe allergies.  

  • Adjustments made to medications, either switching to new treatments or adjusting prescriptions, could provide relief to allergy sufferers.   


You don’t have to suffer silently from seasonal allergies. If you take the time to be proactive about your symptoms, you can get the most out of the springtime without having to sacrifice your quality of life.  


The experts at Cook’s Pharmacy can be here to support you through your springtime allergy journey. See our website or pop in for a visit to help get your allergies under control.  




Poshin Jobanputra at 9:00 AM
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Spring Cleaning Your Diet: 10 Tips to Freshen Up Your Eating Habits

Woman cutting oranges on a cutting board. Variety of fruits and vegetables surrounding it.


The start of a new season is a great time to reimagine old habits. Many Canadians don’t follow diets that aim for optimal health. Luckily, changing those patterns is as easy as some springtime dusting.  


The world we live in is fast-paced, and many of us find ourselves too busy to worry too much about the food we consume. In an ever-evolving world with plenty of modern conveniences, it’s easy to fall into habits that don’t best serve your overall health.  



In this post, you’ll find 10 tips to help you spring clean your diet as we walk into warmer, sunnier days. We’ll also explore a bit of the science behind eating behaviours and physical health.  


Eating healthy isn’t just about achieving an aesthetic goal. It’s about creating a foundation for good health in your future.  


A review has shown that diets comprised primarily of whole foods – specifically ones containing whole grains, vegetables, fruit, fermented dairy, fish, olive, nuts, etc. – are associated with a lower risk of several preventable diseases. 


As always, our team at Cook’s RX is here to help you in your health journey. You do not have to navigate this part of your life alone. If you’re still unsure about how to refresh your diet or anything else related to healthy living, reach out to us and we will help you out.  



Why is Healthy Eating such a Hot Topic? 

Simply put: The majority of Canadians don’t eat the recommended daily minimum of five servings of vegetables and fruit, which highlights a wee issue in our society’s eating habits.  


According to Canada’s Food Guide, a healthy eating pattern is defined by two central messages: eating a diet that is rich in plant foods (fruit, vegetables, grains, nuts, seeds, beans, soy, etc.) and maintaining a diet that limits processed foods.  



Why Should We Be Concerned About Having a Balanced Diet? 

Eating healthy is highly associated with not only better health overall, but better mental well-being too. Having a healthy, balanced diet not only reduces the risk of multiple preventable diseases, it also reduces the risk of anxiety and depression.  


Outside of just the obvious benefits, it also feels good to fuel your body well, boasting better energy levels and even clearer skin.  


All of this sounds great, but how do you actually get started? So-called “junk foods” are often cheap and very accessible. They’re also a big part of our food culture. Well, luckily, we have ten tips to help you get started on your healthy eating journey:  


1) Limit Certain Foods 

  • Alcohol: While it’s OK to have the occasional drink, drinking in excess is hard on your liver – the organ that literally detoxes your body. Not to mention, alcohol is a diuretic, so it makes it more difficult to stay hydrated. Keeping your alcohol consumption to a minimum is ideal. If you find yourself missing your favourite cocktail, try a bit of tonic water with some juice for a nice fizz.  

  • Added Sugars: Sodas and prepackaged foods are often loaded with tons of added sugar, which can lead to a myriad of health issues down the line. Instead, opt for naturally sweet foods like fruit.  

  • Salt: Many processed foods contain high volumes of sodium, which isn’t good for overall health. Limiting salt intake is essential to having a healthy diet.  

  • Processed Foods: A lot of processed foods contain many additives like salts, sugars, and trans fats. Keeping your food choices focused on whole foods is a great way to avoid these additives and keep your nutrition high. Common processed foods include frozen TV dinners, fast food, chips and other snack foods, etc.  


Woman pulling jar of oatmeal out of cupboard. Shelves of labelled pantry items in background.


2) Organize Your Kitchen

Nothing snuffs out your desire to make a meal than a disorganized kitchen.  


So, with the nice spring weather soon upon you, open up those windows, get some fresh air, and freshen up your space!  


Studies show that having a neat and tidy space aids in productivity and reduces feelings of anxiousness. If you’re able to come home to an organized, tidy space, preparing meals will be much easier – especially on those busier days. 


3) Make Meals at Home 

Speaking of cooking meals – making the majority of your meals at home is great way to ensure you know what’s going into your body.  


Having the occasional takeaway is fine, but it’s better to prepare meals at home made of wholesome ingredients.  


This is particularly helpful for those with certain food restrictions. An added bonus is you can make it exactly how you like it.  


4) Eat More Whole Foods 

Whole foods are naturally healthy foods such as fruits, vegetables, lean proteins, legumes, nuts, seeds, and more. By including a variety of whole foods, you can ensure you’re getting a variety of nutrients that your body craves to function well. 


5) Optimize Your Freezer 

At the start of a new season, it’s good to go through and clean out your freezer. 


Decide what’s good to stay and what needs to go. Fill it up with convenient, pre-cut vegetables and fruits, as well as nifty freezer meals for those hectic days.  


Making sure you have healthy options makes you more likely to make good choices.  


6) Drink More Water 

It might sound like a topic that’s been addressed to death, but many Canadians don’t drink nearly enough water.  


Hydration is essential for the optimal function of your body’s organs. After all, your body can go longer without food than water, which speaks to how essential it truly is.  


If you’re not a huge water drinker, try drinking sparkling water or adding sprits of lemon/lime to your H2O2. Try to drink an ounce of water for every pound of body weight each day.  


Prepped fruits, vegetables, and lean proteins in containers on white kitchen countertop.


7) Get Your Portion Sizes in Check 

Learning what a proper portion size is can be challenging, but it’s worth it to know how much of each food group you need on your plate.  


Too often, we under or over-estimate the number of calories in our meals and are none the wiser to just how much we’re actually eating. You can always refer to visual guides or use a food scale for reference.  


Here is a basic breakdown of portion sizing for the four main food groups:  


Fruits and Vegetables: 
  • Aim for 2 to 2.5 cups of fruits per day. 

  • Consume 2.5 to 3 cups of vegetables per day. 


Check out our post on how to incorporate more fruits and vegetables into your diet


  • Choose whole grains whenever possible. 

  • Recommended portion sizes vary, but generally aim for 6 to 8 ounces of grains per day. 


  • Consume 5 to 6.5 ounces of protein per day. 

  • Opt for lean protein sources like poultry, fish, beans, nuts, and seeds. 


  • Include 3 cups of dairy or dairy alternatives per day. 

  • Choose low-fat or fat-free options like milk, yogurt, or cheese. 



8) Check Out Your Local Farmer’s Market (Optional) 

If you have the option to get some nice, local produce from the farmers in your area, this can be a great addition to your springtime diet cleanup. This allows you not only to support local farmers, but it gives you access to some of the freshest, tastiest produce available. 


Some particularly healthy vegetables to consider include kale, broccoli, peas, carrots, beets, and spinach. There’s bound to be something you and your family can enjoy!  


You can also consider plenty of fruits and fresh herbs, as well as natural honey. Yummy! 


9) Only Buy What You Know You Can Eat Within a Week 

One of the biggest pitfalls of any new diet is going into it with a lot of enthusiasm. Enthusiasm itself isn’t bad, but you’re going to be disappointed if you spend a small fortune on healthy foods only for them to go bad.  


It’s better to go in with a list of things you’re sure you can finish by the end of the week than to buy a stockpile of food to spoil. This not only saves food, money, and time, it’s going to save you a lot of discouragement.  


You can even consider making a food plan for the week and prep some of your ingredients to make it easier when it comes to putting meals together. 


10) If This All Feels Like Too Much – Start Small! 

Guidelines are great suggestions to get a rocket start on your goals, but life is stressful. If you’re finding bigger, more drastic changes aren’t sustainable for you, try making smaller shifts in your eating behaviours. Try thinking of a smaller eating habit you want to change, such as: 


  • Eating less processed sugars. Make an easy swap by including more tasty fruits and naturally sweetened products. 

  • Eating slower and more mindfully. Turn off your devices and focus while you eat.  

  • Eating breakfast in the morning. This can be as simple as adding a smoothie to your morning routine instead of skipping a meal.  


Once these little changes become easy, approaching larger tasks will seem less daunting to you in the future. Just keep at it! 


Springtime is a great time to be out with the old and in with the new, including making positive changes to your diet. Remember, you don’t have to make drastic changes right away; small, meaningful adjustments can make all the difference.  


If you feel at all lost or require additional guidance, don’t hesitate to speak to a medical professional. If you’re still unsure about how to refresh your diet or anything else related to healthy living, reach out to us and we will help.  




Poshin Jobanputra at 10:00 AM
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The Connection Between Nutrition and Immunity

Fruits and vegetables surrounding paper cut letter 'Immune System'


Did you know that what you eat can have a profound impact on your body's ability to fight off illnesses and infections? 


Imagine having the power to strengthen your immune system and shield your body from diseases, all through the choices you make at the dinner table. 


The immune system is your body's natural defense mechanism against pathogens like viruses and bacteria, and it plays a critical role in keeping us healthy. Proper nutrition is a key factor in supporting and enhancing the immune system's function. 


In this blog post, we will explore the intricate relationship between nutrition and immunity. We'll look into the essential nutrients that boost immune function, discuss immunity-boosting foods, reveal lifestyle factors that impact your body's defenses, and offer practical tips for optimizing your immune health


As always, our team at Cook’s RX is here to help you in your health journey. You do not have to navigate this part of your life alone. If you’re still unsure about how to focus on your immunity, nutrition or anything else related to healthy living, reach out to us and we will help you out.  



The Impact of Nutrition on Immunity 

Nutrition helps support immune function by providing the essential vitamins, minerals, and antioxidants that help regulate and strengthen the body's defense mechanisms, enabling it to effectively combat infections and diseases. 


Nutrient deficiencies can significantly weaken immunity, leaving the body vulnerable to illnesses. Inadequate intake of key nutrients like vitamin C, vitamin D, zinc, and others can compromise the immune system's ability to ward off threats, making it imperative to maintain a well-balanced diet for optimal immune health. 



The Gut-Immunity Connection 

The gut and the immune system are intricately connected, with approximately 70% of immune cells residing in the gut-associated lymphoid tissue (GALT). A healthy gut provides a barrier against harmful pathogens by maintaining the balance of beneficial and harmful bacteria in the digestive tract. 


This balance, known as gut microbiota, is vital in training and modulating the immune system. It helps the immune system distinguish between harmless substances and potential threats. 


When the gut is in good shape, it can effectively support the immune system in recognizing and responding to pathogens, ultimately contributing to a stronger immune response. 


Probiotics are beneficial bacteria that can be consumed through foods like yogurt, kefir, and supplements. They help maintain a healthy gut microbiome by promoting the growth of beneficial microorganisms. Probiotics can enhance the gut's ability to regulate the immune system and reduce inflammation, which is essential for overall immune health. 


Prebiotics are dietary fibers that serve as food for probiotics and beneficial gut bacteria. They can be found in foods like garlic, onions, asparagus, and bananas. 



Key Nutrients for Immune Health 

Understanding the key nutrients for immune health is very important in bolstering your body's defences. These essential vitamins, minerals, and antioxidants form the foundation of a robust immune system. Here are a few to keep in mind when planning out your meals. 


Orange slice in the shape of a 'C' with a spoon full of vitamin c supplements beside it.



  • Vitamin C: Known for its antioxidant properties, vitamin C helps stimulate the production of white blood cells and antibodies, enhancing the body's ability to fight infections. 

  • Vitamin D: Essential for regulating immune cell function and reducing inflammation, vitamin D deficiency has been linked to increased susceptibility to respiratory infections. 

  • Vitamin E: A powerful antioxidant that protects cell membranes, vitamin E supports immune cell function and helps maintain the integrity of the immune system. 



  • Zinc: Zinc is key to the development and function of immune cells. Zinc deficiency can impair the body's ability to combat infections effectively. 

  • Selenium: As an antioxidant, selenium helps regulate immune responses and can enhance the body's defenses against certain viruses. 



Antioxidants, including vitamins C and E, as well as minerals like selenium, help neutralize harmful free radicals in the body, reducing oxidative stress and inflammation that can weaken the immune system. By scavenging free radicals, antioxidants support immune cells in their fight against pathogens, contributing to overall immune health. 



Immunity-Boosting Foods 

There is a vibrant world of culinary choices available as we explore immunity-boosting foods that not only tantalize your taste buds but also fortify your body's natural defenses against illnesses and infections.


Here are some foods rich in immune-boosting nutrients for you to keep in mind: 


  • Citrus Fruits: Oranges, lemons, and grapefruits are packed with vitamin C, which stimulates the production of white blood cells and antibodies. 

  • Berries: Blueberries, strawberries, and raspberries are rich in antioxidants that help reduce oxidative stress and support overall immune health. 

  • Leafy Greens: Spinach, kale, and broccoli provide essential vitamins like A and C, along with minerals like zinc, that are crucial in immune function. 

  • Garlic: Known for its immune-boosting properties, garlic contains allicin, a compound that can enhance the activity of immune cells. 

  • Yogurt: Probiotic-rich foods like yogurt promote a healthy gut microbiome, which is closely linked to a strong immune system. 

  • Nuts and Seeds: Almonds, sunflower seeds, and walnuts offer vitamin E and healthy fats that contribute to immune health. 

  • Lean Protein: Chicken, turkey, and fish are sources of protein and amino acids necessary for immune cell production. 

  • Ginger and Turmeric: These spices possess anti-inflammatory properties that can help modulate immune responses. 



Lifestyle Factors and Immunity 

Lifestyle factors have a profound impact on immunity. In this section, let’s look at the role that sleep, exercise, and stress management play in nurturing a resilient immune system.  


  • Sleep: Adequate sleep is essential for the body to rest, repair, and recharge. The immune system becomes more active during deep sleep, producing cytokines and antibodies that help combat infections. 

  • Exercise: Regular physical activity boosts circulation and helps immune cells move freely throughout the body. Exercise also reduces inflammation, enhancing the body's ability to respond to pathogens. 

  • Stress Management: Chronic stress can weaken the immune system, making it less effective at fighting off infections. High stress levels can lead to the release of stress hormones like cortisol, which can suppress immune function.


Now that we understand the importance of these lifestyle factors, let’s aim to incorporate the following healthy habits into your lifestyle.  


  • Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Create a bedtime routine, keep a consistent sleep schedule, and create a comfortable sleep environment. 

  • Stay Active: Engage in regular physical activity, such as walking, jogging, or yoga, to promote circulation and immune cell activity. Aim for at least 150 minutes of moderate-intensity exercise per week. 

  • Manage Stress: Practice stress-reduction techniques like mindfulness meditation, deep breathing exercises, or yoga. Allocate time for relaxation and self-care. 

  • Maintain a Balanced Diet: Continue to emphasize the importance of a well-balanced diet rich in immune-boosting nutrients. Consume a variety of fruits, vegetables, lean proteins, and whole grains. 

  • Stay Hydrated: Proper hydration is essential for overall health and can help support the immune system by facilitating the movement of nutrients and immune cells throughout the body. 

  • Limit Alcohol and Smoking: Excessive alcohol consumption and smoking can weaken the immune system. Encourage moderation or quitting these habits if applicable. 


Woman smiling with a supplement in her  hand, drinking water.


Immunity-Boosting Supplements 

Supplements can play a valuable role in supporting immune health by providing essential nutrients that may be lacking in one's diet. They can help bridge nutritional gaps, particularly when it's challenging to obtain sufficient nutrients from food alone, ensuring the body has the necessary building blocks for a robust immune response. 


It's essential to exercise caution when using supplements, as excessive intake can sometimes be harmful. Individuals should consult with a healthcare professional or registered dietitian to determine their specific nutrient needs and choose supplements wisely to avoid potential interactions or side effects. 


As always, our team at Cook’s RX is here to help you in your health journey. You do not have to navigate this part of your life alone. If you’re still unsure about how to focus on your immunity, nutrition or anything else related to healthy living, reach out to us and we will help you out.  




Any medical or pharmaceutical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-pharmacist relationship, and should not be used as a substitute for professional diagnosis and treatment. 


Please consult your healthcare provider before making any healthcare decisions or for guidance about a specific medical condition. 


Cook’s Pharmacy and its subsidiaries expressly disclaim responsibility and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site. 




Poshin Jobanputra at 10:00 AM
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