Health

October is the time of year that cold and flu season really starts to kick off in the United States, so what better time to talk about immunity than now! There are a few ways to help keep your immune system performing well and hopefully spare you from the worst that cold and flu season has to offer. Here are my favorite tips and tricks to help keep you feeling healthy*:

Warming Sock Treatment (aka Magic Socks)

At the first signs of illness, this is my personal go to**. This treatment involves sleeping in cold socks a few times a week. The warming socks increase circulation, boost the immune system, and have a sedating effect, so you can sleep better.

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Here’s what you’ll need

• 1 pair thin cotton socks
• 1 pair wool socks or multiple pairs of thick cotton socks
• Warm foot bath
• Bowl of cold/ice water
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Steps

• Soak your thin cotton socks in cold/ice water. The bigger the difference in temperature between the warm and the cold phases, the “stronger” the treatment.
• While the socks are soaking, take a hot shower/bath, or soak your feet in hot water.
• Only once the feet are nice and toasty (this is the key step, your feet must be warm), wring out the cotton socks and put them on your feet. Its best to do this one foot at a time to maintain warmth in your feet.
• Cover the wet socks with the dry thick wool socks.
• Go to bed. Use extra covers and stay warm. Sleep with the socks on overnight. You’ll feel your feet cool and warm slightly throughout the night. The socks should be dry by morning. Try to avoid being chilled.

**This treatment is not for people with higher fevers (greater than 102F), those who cannot adequately assess temperature on their feet (intermittent claudication, neuropathy, etc), decreased immunity, pregnancy, or Raynaud’s. Talk to your doctor before trying.

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Elderberry

Elderberries are amazing little berries that pack a mean punch. They are anti-viral and anti-oxidant. They have been shown in studies to shorten the duration of colds/flus and boost the immune system. They come in all different forms from lozenges to syrups, to gummies. You can even make your own syrup or gummies to personalize with other immune boosting herbs!

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
• https://pubmed.ncbi.nlm.nih.gov/11399518/

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Mushrooms

Reishi, Maiitake, Turkey tail, and Cordyceps mushrooms all have extensive research on their immune boosting, anti inflammatory, and even (in some cases) anti-tumor effects. All of these mushrooms share a common constituent called Beta glucans, which provide the power behind these immune supportive herbs.

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6017764/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5572845/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3909570/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4202470/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6889544/

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Prevention is the best cure!

While all of the above have been shown in studies to help boost the immune system, decrease duration of symptoms, and overall kick some bacteria and virus butt; the best way to stay well is to actively try to prevent getting sick. This involves washing your hands, getting plenty of rest, avoiding sugar, exercise, and even potentially fasting for short periods of time! Also, for 2020, I would consider getting your flu shot as well. This year is not a year to take chances with respiratory illnesses. The CDC recommends getting yours by late October and I prefer the preservative free version.

Any way you slice it, eating well, resting up, and exercise can help you to stay well through the winter months. The list above is not at all comprehensive and there are so many other things you can do to try to stay well. As always, feel free to reach out and let me know if you have questions or want more tailored advice!

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Stay well,

Dr. Michaela Falkner, ND
Hill Park Integrative Medical Center
707-861-7300

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*The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition.