• 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. If you are in or around Sonoma or have access to a non-fumigated or chemically treated FIR sauna, we recommend you keep this in consideration. 
• 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.

How It Works:
Along with other hydrotherapy treatments, the wet sock treatment consists of a cold water application to the feet. Such treatments can relieve congestion and support immunity by promoting blood flow and nutrients to and from local tissues to internal organs, circulating the lymph (and white blood cells) and allowing the natural course of temperature regulation. Essentially, this treatment can be utilized during times of cold & flu, sinus congestion, ear aches, fatigue and more. 

How To:
The warming sock treatment is very safe and can be performed on the self or to any family member or friend of any age. The treatment is most convenient at bed time. 

Supplies:
- Cotton socks, 1 pair
- Wool socks, 1 pair
- Ice cold water
- Basin, sink or bath tub of warm water
- Hand towel

Directions:
1. Place feet in hot/warm water or bath for 5-10 minutes
2. Towel Dry feet
3. Using very cold water, wet one pair of thin cotton socks and wring out well.
4. Place cold wet socks on warmed feet.
5. Put one pair of wool socks over the wet socks and climb into bed.
6. Cover up with blankets and sleep. Remove both pairs of socks in the morning and if you (or your child can't stand it), keep them on at least until the socks are dry. 

Additional Recommendations:
As always, drink plenty of water and fluids to help with circulation of nutrients and immune cells and elimination of toxic waste. 
Avoid dairy, sugar and alcohol when ill to reduce inflammation.
Take baths often, epsom salt baths are preferred. 

​Cheers to health & vitality!

​Adult Usage Recommendations:
1 tablespoon daily: For warming the body and optimizing digestion. 

3 tablespoons daily: For boosting immunity during cold & flu season.

Fire cider can be added to water as a stand-alone treatment or can be combined with olive oil as a salad dressing or drizzled on vegetables. ​

​Fire cider can be spicy and is often not appealing to children. Store your fire cider in the refrigerator for up to a year. Enjoy your cider!

Recipe for Natural Electrolyte Drink:

• Filtered water, 1 liter
• Lemon juice, 1/4 cup
• Salt, pink himalayan or sea salt, 1/8 tsp
• Honey, raw/unfiltered, 2 tbsp
• Optional: calcium magnesium powder, 2 servings.

Directions:
Mix all ingredients together in a glass jar and stir or shake (with lid secured) until honey and salt are dissolved. Another option to speed up the dissolving process is to use warm water. Let cool and drink 1-4 servings per day depending on amount of heat exposure and physical activity. Store the remainder in the refrigerator. Drink up and stay healthy!
​

By Danielle Schwaderer, ND

Steam inhalations provide therapeutic benefits to ailments of the respiratory tract. This home remedy can provide relief to irritated tissues of the upper respiratory tract, nasal and sinus cavities. When combined with herbs or essential oils, steam inhalations can deliver healing volatile oils to the targeted area for enhanced tissue healing during cold or flu, bronchitis, sinusitis or sinus infection, allergies, runny nose or cough.

Directions:
1. In a large pot or pan, fill with water. 
2. Add herbs or essential oils of your choice (see below for recommendations). 
3. Bring water and herbs/oils to a boil.
4. Turn off burner.
5. Drape a hand towel over the back and top of the head.
6. Slowly lower the head from far away to the pot, testing the temperature of the steam. 
7. Stay in position where steam is tolerable and breathe as many times as possible. 
8. Alternate slow breaths: Inhale through the nose and exhale through the mouth. Inhale through the mouth and exhale through the nose. As many times as possible. 
9. You can cover the pot and leave on the stove until the next inhalation. Discard ingredients after 24 hours. 

Dr. Danielle's Top Herb & Essential Oil Picks:
Many fresh, dried or organic essential oils can be used to augment the therapeutic effects of steam inhalation. The top pics for therapeutic effects to the respiratory system are listed below:

• Fresh or Dried Herbs: Rosemary, Thyme, Oregano, Eucalyptus
• Organic Essential Oils (10 drops): Eucalyptus, Rosemary

Suggested Use: Perform steam inhalations multiple times per day when acutely ill. Steam inhalations are recommended for adults only. 

*Caution is advised: Steam can burn the skin. Lower your head slowly towards the steam, testing the temperature. Be sure to turn off the stove prior to performing the inhalation.