• Vitamin D: Vitamin D is essential for optimal immune health. The immune system relies upon vitamin D to synthesize defensins and other immune system proteins that help fight bacteria, viruses and fungi. Testing your vitamin D level and maintaining an optimal blood level of vitamin D is essential to cold & flu prevention. 
• Vitamins A & C: Both vitamins A and C are very potent antioxidants and are supportive of immune regulation. Maintaining a healthy daily dose of vitamins A & C in a multivitamin or as stand alone supplements during cold & flu season is a reasonable suggestion for maintaining a healthy immune system foundation. 
• Medicinal Mushroom Capsules: Mushrooms are high in beta-glucan and other immune boosting properties. Medicinal mushrooms may include combinations of maitake, shiitake, reishi, turkey tail, cordyceps, chaga, agaricus, and more. We recommend our customers and patients take a daily dose, as a preventative aid. Doses can be adjusted during acute illness to help fight an infection more effectively. 
• ​Colostrum: An important immune regulatory protein found in breast milk, colostrum can help boost the immune system and prevent influenza. Research studies have been published over the past 10 years comparing the effectiveness of colostrum supplementation versus the flu vaccine, concluding that colostrum may be more effective than the flu vaccination. See references below. 
• Zinc: White blood cells and the immune system use zinc to work in a healthy capacity of fighting and preventing viral infections. Typical doses of zinc range from 30-50mg for most adults. 
• Herbal Tinctures: Various herbal extracts are available for children and adults and can be formulated for preventative or active infections. Have a general immune blend or children’s immune blend in the medicine cabinet consisting of a combination of any of the following herbs: echinacea, Oregon grape root, astragalus, elder berry, elder flower, andrographis, ginger root or elecampane.
• Herbal & Ginger Teas: Caffeine-free herbal teas encourage a healthy immune response and the excretion of metabolic byproducts during an active cold and flu. Ginger is our ultimate favorite herbal tea (fresh or dried) during cold and flu season, and when it is combined with other immune-loving herbs, that is even better!
• NAC (N-acetylcysteine): An amino acid precursor, NAC can be a useful aid for those with sinus congestion and inflammation or a wet cough. Doses are dependent on the individuals size, symptom presentation and severity. If you are interested, stop by Sonoma Roots or call us for further recommendations. 
• Nasal Rinse or Spray: Rinsing the nasal cavity daily with salt water or using xylitol nasal sprays can help decrease inflammation of the sinuses and keep the sinus cavity free of pathogens. 
• Warming Sock Treatment: An old time home remedy using just two pairs of socks, hot & cold water. This treatment is recommended for any individual or any age during acute infection or at the initial onset. Read our blog post here for treatment details and instructions. 
• Far Infrared Sauna: Far infrared sauna can be a wonderful immune boosting aid for the prevention or initial onset of a cold or flu. 
• Natural Immune Booster Shots: natural immune modulating booster injections are now available at Sonoma Roots. Read our recent blog post to learn more about our Immune Booster. 

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If you are interested in finding out more information about our top cold & flu season products, call or stop by Sonoma Roots Natural Medicine!

Please remember that these tools are not intended to take the place of medical expertise. If you have not been diagnosed with a cold or flu, or you or a loved one you are caring for have a fever exceeding 102 degrees, consult your doctor. ​If you are pregnant or breastfeeding, please consult a medical professional before starting a new supplement or herbal program. 

References:
Prevention of influenza episodes with colostrum compared with vaccination. 
Prevention of flu episodes with colostrum and Bifivir compared with vaccination.

​Supplements for Hormonal Health

Estrogen dominance can be confusing and frustrating—especially because the conventional medical system has little to offer in the way of solutions. 

Bringing hormones back into balance requires a commitment to healthy habits, but we can support the process with targeted nutritional supplements.

Here are 3 categories of supplements to consider: 

💊 Gut Support (for estrogen elimination):

• DIM (di-indolyl-methane) comes from cruciferous vegetables, like broccoli. It supports healthy metabolism of estrogen into preferable rather than harmful forms. 

 

• Calcium-d-glucarate slows down the beta-glucuronidase enzyme in the gut. That means estrogen will be less likely to recirculate into the body and more likely to exit in the stool. 

 

• Probiotics support a healthy microbiome, which keeps beta-glucuronidase in check and supports healthy bowel movements. 

💊 Liver Support (for estrogen metabolism):

• Magnesium is a cofactor for many enzymes, including liver enzymes involved in estrogen metabolism. 

 

• Vitamin B6 supports the liver in metabolizing estrogen. It also supports the production of progesterone, which is needed to balance estrogen. 

💊 Hormone Support (for estrogen-progesterone balance):

• Zinc supports the production of FSH (follicle-stimulating hormone), which promotes ovulation—leading to increased progesterone. 

 

• Grape seed extract may be one of several plant compounds able to block the action of aromatase, meaning less estrogen production. 

Looking for the best way to come up with a supplement plan that will work for YOU? Work with a qualified practitioner! Click through to our website to learn how easy it is to get started at our clinic. 

This information is for educational purposes only and has not been evaluated by the FDA and does not intend to diagnose or treat disease.

​What is glutathione?
Glutathione is a powerful antioxidant made of three amino acids (glycine, cysteine and glutamine), that naturally occurs in the human body and is used to combat inflammation, prevent oxidative damage and supports detoxification. 
 
The critical roles of glutathione in the body:

• Directly neutralizes free-radicals produced by Phase I liver metabolism of toxins.
• Cofactor and needed for several antioxidant enzymes to function properly
• Recycling of vitamins C and E
• Supports Phase II Detoxification in the liver
• Transportation of mercury out of cells and the brain
• Supports cellular proliferation and apoptosis (necessary cellular functions)
• Vital to mitochondrial function (energy unit of each cell) and maintenance of mitochondrial DNA (mtDNA)
• The liver uses glutathione to help detoxify fats before the gallbladder emits bile, supporting healthy digestion.

Who could benefit from glutathione?
Glutathione is easily depleted with inflammatory conditions, exposure to pollutants and wildfire smoke, viral infections, alcohol consumption, over-training and many other chronic ailments. It is one nutrient that can become chronically low with age and in aging populations. Some of the ailments that could benefit from glutathione supplementation may include:

• Chronic congestion, sinusitis or runny nose
• Post-viral cough
• Post-COVID infection
• Wildfire exposure
• Bronchitis
• Multiple chemical sensitivity disorder
• Autoimmune conditions
• Chronic fatigue
• Chronic cigarette smoking detoxification / replenishment
• Chronic alcohol consumption
• Chronic lung disorders (COPD, cystic fibrosis)
• Eye conditions (cataracts, glaucoma, macular degeneration)
• Sperm motility issues
• Osteoarthritis
• Heart disease
• Neurodegenerative conditions (Alzheimer’s & Parkinson’s)

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​How is glutathione supplemented:
Glutathione is not very shelf stable, making it difficult to supplement in the tablet or capsule form. Therefore, glutathione is most effective when used as an injection or included in an IV treatment.


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Spanning from brain stem to gut, the vagus nerve is the longest cranial nerve in the human body. Its branches extend from the brain to the heart and most major organs above and below the diaphragm and its function is vital to all of these organs and much, much more. 
 
The vagus nerve controls the parasympathetic nervous system, which oversees a vast array of crucial bodily functions, including control of mood, immune response, digestion, and heart rate. It is essentially the switch between the “rest and digest” parasympathetic nervous system and the activation of the “fight, flight or freeze” response of the sympathetic nervous system.
 
Although we need the quick action of the sympathetic nervous system to protect us from danger, we are finding that when not supported properly, the vagus nerve can get inhibited, causing sympathetic nervous system overdrive,  or excessive “fight or flight." When in fight or flight, the body has difficulty regulating a healthy digestive response, blood pressure and/or a calm mood. 
 
Our brains and bodies depend on our vagus nerve to regulate things like:

• Digestion
• Inflammation
• Anxiety and the fight or flight response
• The immune response

 
While a poorly functioning vagus nerve is linked to poor health outcomes and chronic disease, research is showing a well functioning vagus nerve is essential for achieving optimal health and recovering from chronic illness.
 
Dysfunctions of the vagus nerve also contribute to chronic inflammation, which is implicated in many chronic diseases including diabetes, heart disease, arthritis and dementia as well as mental health conditions like PTSD trauma, anxiety, and depression. Chronic viral, bacterial and parasitic infections and toxic exposures to mold and other environmental toxins are also linked to vagus nerve dysfunction.
 
Finding ways to address vagus nerve dysfunction may help to improve resilience, recovering our innate ability to bounce back after stress.
 
Many of the symptoms experienced by people suffering from chronic illness, infections and toxic exposure stem from too much inflammation in the body. A well functioning Vagus nerve is important because it helps to regulate inflammation in the body and restores our ability to shift back into homeostasis and healing.
 

So how can you help restore the function of your vagus nerve naturally?

• First step is always removing triggers, like inflammatory foods, infections and toxins
• Next, heal nervous system tissue and promote sleep and calm moods. Supplements such as omegas, magnesium, melatonin, gaba/l-theanine and phosphatidyl choline should be considered.
• Lastly, probiotics, specifically those containing Lactobacillis rhamnosus strain, have proven helpful in supporting Vagus nerve function. 

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Other supportive measures for optimum vagus nerve function:

• Get a Chiropractic adjustment, specifically upper cervical adjustments greatly benefit the vagus nerve function
• Acupuncture, especial in the ear, supports parasympathetic tone and vagus nerve function
• Cranial Sacral Therapy can help to support parasympathetic tone and release the vagus nerve

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Salt restriction for heart health?

Most agree that sodium restriction has some effect on lowering blood pressure, but does avoiding salt actually help to reduce the risk of heart disease?

And what about other minerals? Do they interact to affect heart health?

A study just published in the journal Nutrients asked these questions and came up with some intriguing answers. 

Researchers looked at data from a large group of people participating in the Framingham Offspring Study—more than 2000 adults between the ages of 30 and 64 who did not have heart disease at baseline. 

Information was collected from participants about their dietary intake and health status (including heart disease) every 4 years for about 20 years. Here’s what they found:

• Lower sodium intake was not associated with a lower risk of heart disease.
• Higher potassium intake was associated with a 25% lower risk of heart disease. 
  
• Higher magnesium intake was associated with a 34% lower risk of heart disease.
  
• Higher calcium intake was associated with a (non-statistically significant) 19% lower risk of heart disease.  

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What can we make of all this?

It’s more important to consume a balance of essential minerals than it is to only restrict sodium

How do we do that?

Avoid processed and packaged foods (these are high in sodium and stripped of other important minerals).

Eat plenty of fresh fruits and vegetables, nuts, seeds, and other whole foods. You’ll naturally consume more potassium, magnesium, and calcium without the added sodium. 

Please remember—this study was a population study of generally healthy individuals. If you’re at a high risk for heart disease, please talk with a healthcare professional for specific nutritional advice. 

We are here to help! Click through to our website to book an appointment or call!​


Reference:
Pickering RT, Bradlee ML, Singer MR, Moore LL. Higher Intakes of Potassium and Magnesium, but Not Lower Sodium, Reduce Cardiovascular Risk in the Framingham Offspring Study. Nutrients. 2021; 13: 269. [link]

What is Nonalcoholic Fatty Liver Disease?

​It’s called a silent disease because most people have NO symptoms. 
25% of all US adults are thought to have it.
60% - 95% of individuals with obesity have it.

NAFLD stands for nonalcoholic fatty liver disease. It exists on a spectrum, beginning with simple fatty liver (nonalcoholic fatty liver or NAFL) and in some people progressing to involve inflammation (nonalcoholic steatohepatitis or NASH). 

In those who develop NASH (the inflamed form), fatty liver can worsen to liver fibrosis (scar tissue) and then liver cirrhosis (end stage). 

If it advances to the point of cirrhosis, the only treatment is a liver transplant.  

So, the best case scenario is to recognize fatty liver early enough to reverse it (or at lease keep it from becoming worse).
  
How do you know if you have fatty liver? Here are the top 3 risk factors:
Obesity

Diabetes

Metabolic Syndrome

Plenty of people probably have fatty liver without knowing it because it’s not exactly straightforward to diagnose.
 
Bloodwork is the place to start:

• Some people have elevated liver enzymes (which your doctor would see on routine bloodwork), but some don’t. 
• Specialized algorithms can use bloodwork along with measurements like waist circumference to calculate the risk of fatty liver.  

Imaging can also be considered:

• Regular ultrasounds are not reliable for detecting fatty liver when obesity is present, but there are other specialized imaging tests that can be considered.
• Hepatologists or gastroenterologists are the specialists to run these imaging tests. 

​The main conventional approach to fatty liver is weight loss, with some doctors recommending weight loss surgery. But with functional medicine approaches, we can do SO MUCH MORE. ​

Nutrients to Support Liver Health

Conventional wisdom says the key to addressing fatty liver is weight loss. I absolutely agree, but there are ADDITIONAL ways we can support liver health—based on what we know about cellular mechanisms and root causes.

Let’s take a look at some key nutritional supplements to consider when it comes to liver health. 

💊 S-adenosyl methionine (SAMe). SAMe is a methyl donor and antioxidant that is generally found in high amounts in the liver—but has been found in lower amounts in people with fatty liver. SAMe supplementation supports antioxidant defenses and glutathione levels in the liver. 

💊 Berberine. Berberine is an active compound in several herbs and plants. It supports healthy cholesterol metabolism and blood sugar balance—both of which influence liver health.

💊 Omega-3s. Omega-3s are essential fatty acids that play a role in inflammation, liver enzyme metabolism, and many other cellular processes.

💊 Silymarin & Antioxidants. Supplements with antioxidant activity support mitochondrial function and inflammatory pathways. Some top antioxidants that have been studied for liver health include silymarin, resveratrol, astaxanthin, coenzyme Q10, and curcumin. 

💊 Probiotics. Not all probiotics are the same. Specific probiotic strains that have shown promise for supporting liver health include L. bulgaris, S. thermophilus, L. rhamnosus GG, and the combination of L. acidophilus and B. lactis.

The best approach is to decide on a combination of supplements that is specific to you and based on your health history, labs, and goals. If you’re interested in getting a better understanding of your underlying patterns and a personalized plan, we invite you to become a patient at our practice! All you need to do is click through to our website for details. 

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4 Habits for Liver Health

Here are some diet and lifestyle considerations for anybody at risk for fatty liver disease. 

1️⃣ Eat for Blood Sugar Balance. Insulin resistance is central to the development of fatty liver, so avoiding a sugary diet is a top priority. Looking for a liver-friendly diet? Consider the Mediterranean Diet—high in fruits and vegetables and low in saturated fats.  

2️⃣ Cut Alcohol. The term “nonalcoholic” fatty liver can be confusing because it implies that alcohol is not involved. But even modest amounts of alcohol can put a strain on the liver. Best case scenario is to dramatically reduce or even eliminate alcohol altogether. 

3️⃣ Exercise Regularly. The main conventional approach to fatty liver is weight loss. Exercise is key to weight loss and will help support blood sugar and fatty acid metabolism. 

4️⃣ Live Clean. Your liver has to process every chemical, pesticide, and environmental pollutant that enters your body. Choosing organic foods and chemical-free products can decrease the burden, support mitochondrial health, and give your liver a chance to heal. 

The excellent news? Your body has an amazing capacity to heal. Fatty liver can be reversed—as long as it has not progressed too far and you TAKE ACTION. 

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