Toning up before winter: why and how?

Cold weather is on its way, accompanied by a drop in light levels. For many, this also means more time spent indoors, with less oxygenation and natural light. Our diet often becomes a little heavier and less vitalizing. All this can influence our energy, stress levels, well-being and vitality, and consequently weaken our immunity.

That's why putting in place habits that support our immune system, nourish our vitality and strengthen our balance becomes essential to get through the cold season with minimal recurrent infections. Implementing healthy lifestyle habits won't prevent you from developing any infections, but it will help you to develop a mild form that will be quickly resolved by a hardened immune system, instead of a more severe, prolonged form that may degenerate into sinusitis, bronchitis or pneumonia.

That's why a combination of healthy habits, essential nutrients and the use of adaptogenic plants is a perfect preventive approach to fortifying our organism. In so doing, we optimize our biological immune functions so that it can cope with external aggressions such as viruses.¹

So how can we support our bodies in practical ways to get through the winter better? It involves a series of simple, everyday gestures that support our overall vitality. Moving regularly, eating well, getting enough quality sleep, cultivating nourishing relationships, taking care of your digestive system and giving your body the nutrients it needs. These are all effective ways of boosting immunity and preserving vitality despite the cold and low light conditions.

The pillars of enhanced vitality

Supporting the body is based on a series of simple, everyday gestures that act on overall vitality.

1) Learn to breathe easier and manage stress

Better breathing

Our fast-paced lifestyle favors short, heavy breathing, which limits oxygenation to our cells. This lack of oxygen creates a vicious circle: it activates our sympathetic nervous system, raising our cortisol levels and keeping our body on high alert. This stress hormone, when either too high or too low, weakens our natural defences.

Learning to breathe better is a key to supporting our overall vitality and boosting our immunity. Cardiac coherence and belly breathing are excellent breathing exercises to integrate into daily life.²

Managing stress

Chronic stress slows and weakens the immune response. The production of certain cells, such as lymphocytes and NK cells, is reduced. A dysregulated inflammatory response makes us more vulnerable to infection, chronic inflammation and increased susceptibility to autoimmune disease.^{3, 4} So while small stresses are healthy for our vitality, we benefit from finding a balance by offering ourselves anchor moments to meditate, relax and breathe consciously on a regular basis in our daily lives.⁵It's as much about maintaining links with your loved ones as it is about keeping your pet.^{6, 7}

2) Light and hydration

Exposure to natural light

Despite the difficulty of synthesizing vitamin D at autumn equinox in Canada⁸natural light activates the natural production of cortisol. Cortisol in turn regulates the immune and inflammatory response.⁹ Cortisol that is too low leads to a disorganized, less well-modulated response. This can lead to greater inflammation, diffuse pain, stronger or even exaggerated allergies, while being less effective against infections, and recovery can take longer.¹⁰

Keeping well hydrated

Made up of 60-70% water, the body needs good hydration to regulate body temperature, maintain the integrity of the skin and mucous membranes acting as the first natural barrier against pathogens and for the production of necessary body fluids, such as tears and saliva, and eliminate waste through sweat, urine and stools.¹¹ These elements are essential for regulating our immune systems. Recommended daily intake varies from 1.5 to 3 liters, depending on age and weight.¹²

3) Physical activity and healthy eating

Playing sports

Physical activity activates blood and lymph circulation, supporting the elimination of metabolic waste, and ensures good oxygenation of cells, tissues and organs.^{13, 14} According to a study published in 2015, exercise has an impact on the frequency, severity and duration of acute respiratory infections.¹⁵

Adopt a healthy diet

Eating a varied, balanced diet is key to providing the vitamins, minerals, proteins, fiber and antioxidants needed for optimal functioning. Fiber acts as a prebiotic for a healthy microbiota, protein serves to produce immune cells, antioxidants act as a cellular shield, and vitamins and minerals act as catalysts for the immune response, either activating or inhibiting a reaction.^{16, 17}

Foods such as oily fish rich in omega 3, citrus fruits, red peppers, broccoli and other cruciferous vegetables, garlic, ginger, yogurt and turmeric should be included regularly in your menu to support your child's immunity.¹⁸ We should also limit our intake of sugar, as it promotes inflammation and disrupts our microbiota.¹⁹

4) Get enough quality sleep

Quality sleep, between 7 and 9 hours without interruption, is essential for our body's recovery and stress management. A lack of sleep will have a negative impact on our immunity.

To optimize it, create a favorable sleep environment (cool, dark room), adopt regular hours, and establish a relaxing routine (reading, breathing exercises) before bedtime. Avoid screens and stimulants in the evening. Last but not least, expose yourself to sunlight during the day, especially in the morning. This promotes the production of sleep hormones!^{20, 21}

Winter and cold season are approaching: what can you do to boost your immune system?

To support your immune system during the cold season, certain supplements can be invaluable allies. Probiotics promote a balanced microbiota, the first line of defense against pathogens. Vitamins C and D, along with zinc, strengthen immune cells and help reduce the duration of infections.

Adaptogenic plants such as eleutherococcus (Siberian ginseng) and suma (Brazilian ginseng) support stress resistance and cortisol balance, both essential factors for stable immunity. Finally, herring milt helps nourish cellular vitality and stimulate regeneration, providing overall support to the body during winter.

Holizen's Miviton range

Made from high-quality natural ingredients and offering therapeutic doses, liquid tonics from Holizen's Miviton range provide immune support by meeting cellular energy needs.

Mainly made from the roe of eco-responsible wild herring from Quebec, in a base of purified water, apple juice, GMO-free, gluten-free, soy-free, the different formulas combine herring roe, phytotherapy and essential nutrients, and fortify your body.

By responding to the multiple needs of an overworked body, Miviton tonics promote regeneration, vitality and better adaptation to stress. Herring, with its rich marine DNA, is a powerful antioxidant, and its milt has a very high nutritional value and bioavailability, reinforced by an enzymatic process. A real concentrate of essential amino acids, B vitamins and phosphorus, essential for nerve cell and immune health.

This range is ideal for those who want to :

• Boosting and reinforcing immunity
• Support during intense physical and mental fatigue
• Preparing for seasonal variations
• Supporting recovery during convalescence
• Nutritional and energy support after childbirth
• Revitalize and strengthen fragile, malnourished soil
• Supporting vitality and appetite in the elderly
• Support for weight loss
• Mood harmonization and emotional tension management
• Improve mental clarity and concentration
• Support tone and vitality
• Supporting sleep quality²²

Miviton for children, immunity and well-being

This formula designed for children combines herring milt and zinc, an essential mineral for supporting the body's natural defenses. In addition to boosting your little ones' resilience to seasonal aggressions, this formula nourishes cognitive function and mental clarity, promotes quality sleep, harmonizes emotional balance and inner well-being, and accelerates the recovery and revitalization process. A real vitality boost for children, from 7 months to 13 years of age.²³

Miviton, tonic and immunity

This formula is the adult version of what Miviton Kids is for children, with the same basic combination of herring roe (500 mg*) and zinc citrate (5 mg*), i.e. a concentration suitable for ages 14 and over. Intended for all adults seeking to strengthen their seasonal resilience, parents and professionals in situations of high mental or physical workload, people recovering from a difficult period or convalescing, seniors looking for lasting vitality and tone, people wishing to soothe emotional tension and irritability.²⁴

* Extract of each for 10 ml of Miviton Plus

Miviton Plus, Energy and Focus

In addition to the benefits of herring roe (400 mg*), Miviton Plus Energy and focus combines Siberian ginseng (29 mg*) and royal jelly (33.3 mg*), powerful adaptogenic allies to support your adrenal glands and immunity, improving your resilience in the face of stress. Ginseng is an adaptogenic plant with broad-spectrum antiviral activity and invigorating effects, which can boost your physical and mental energy levels, without the stimulating effect of coffee, for example. Royal jelly, for its part, is recognized for its fortifying and anti-fatigue effects, thanks to its contribution of proteins, carbohydrates, lipids, vitamins, peptides and free amino acids. Consider it for weakness, fatigue, loss of concentration, convalescence and chronic stress, as well as to support the energy and vitality of active people.

* Extract of each for 10 ml of Miviton Plus

Miviton V, physical and mental endurance

This formula for exhaustion, suitable for vegetarian and vegan diets, relies on two adaptogenic plants: suma or Brazilian ginseng (500 mg - 4:1 dried root extract*) and eleutherococcus or Siberian ginseng (29 mg - 35:1 dried root extract*). They are recognized for supporting both physical and mental endurance.

Suma counteracts the negative effects of stress and contributes to the optimal efficiency of the immune system, which is put to the test by frequent episodes of stress. It is also known to have positive effects on cardiovascular function and blood circulation, as well as a slight anabolic effect. This feature has been put to good use by some Olympic athletes to build muscle mass and stamina, offering these benefits without any side effects. Added to this are Eleutherococcus's antiviral benefits, toning up physical and mental energy, supporting the adrenal glands and boosting immunity.

* Extract of each for 10 ml of Miviton Plus

In conclusion

Winter is approaching, but it doesn't have to mean fatigue and repeated infections. From now on, the Miviton range offers you complete support to fortify your organism in depth. It's the perfect ally for you and your family to get through the cold season with energy, good spirits and strong immunity.

*This information about our products and their components is for general information purposes only. It is in no way intended to suggest a diagnosis or course of treatment, nor is it a substitute for follow-up with your physician.

About the author

Laurence Couture-Dubé, ND.A.

Naturopath certified with ANAQ

laurence.couturedube@gmail.com

www.centrelespace.ca

819-918-6709

References

1. https://www.passeportsante.net/fr/Actualites/Dossiers/DossierComplexe.aspx?doc=systeme-immunitaire-10-conseils-renforcer

2. Respirer, le pouvoir extraordinaire de la respiration, Nestor James, Solar éditions, Pocket, October 2022

3. https://www.mabiologie.com/2025/02/les-effets-du-stress-sur-le-systeme.html

4. https://www.passeportsante.net/fr/Actualites/Dossiers/DossierComplexe.aspx?doc=systeme-immunitaire-10-conseils-renforcer

5. https://www.mabiologie.com/2025/02/les-effets-du-stress-sur-le-systeme.html

6. https://www.mabiologie.com/2025/02/les-effets-du-stress-sur-le-systeme.html

7. https://www.passeportsante.net/fr/Actualites/Dossiers/DossierComplexe.aspx?doc=systeme-immunitaire-10-conseils-renforcer

8. https://www.familiprix.com/fr/articles/faut-il-prendre-des-supplements-de-vitamine-d-l-hiver?srsltid=AfmBOoqPvWZCoyrh6YE5P4SBNqAA4oWuXf3XqMjp1tSlpKfcKRm9uV5N

9. https://www.fundacionrenequinton.org/fr/blog/faible-taux-de-cortisol-symptomes/

10. https://www.passeportsante.net/fr/Actualites/Dossiers/DossierComplexe.aspx?doc=systeme-immunitaire-10-conseils-renforcer

11. https://cdhf.ca/fr/limportance-de-rester-hydrate-lhydratation-generale-et-dans-le-cadre-du-retablissment-dun-virus/

12. https://eaueska.ca/quelle-quantite-deau-devrait-on-boire-chaque-jour-blogue-eska/

13. https://www.passeportsante.net/fr/Actualites/Dossiers/DossierComplexe.aspx?doc=systeme-immunitaire-10-conseils-renforcer

14. https://anaq.ca/habitudes-de-vie/limmunite/

15. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD010596.pub3/pdf/full

16. https://www.mabiologie.com/2025/02/les-effets-du-stress-sur-le-systeme.html

17. https://nhco-nutrition.com/journal/micronutriments-et-vitamines-pour-les-defenses-immunitaires/

18. https://www.passeportsante.net/magazine/nutrition?doc=aliments-renforcent-systeme-immunitaire

19. https://anaq.ca/habitudes-de-vie/limmunite/

20. https://www.mabiologie.com/2025/02/les-effets-du-stress-sur-le-systeme.html

21. https://anaq.ca/habitudes-de-vie/limportance-davoir-une-bonne-hygiene-de-sommeil/

22. https://holizen.com/fr/search?type=product&q=miviton*

23. https://holizen.com/fr/products/miviton-kid?_pos=2&_sid=b7326c25e&_ss=r

24. https://holizen.com/fr/products/miviton?_pos=1&_sid=b7326c25e&_ss=r