6 Simple Strategies for Winter Cold & Flu Season

Root Whole Body Uncategorized


From natural urgent care to herbs to bone broth… DIY care made simple

Weather in the Portland metro area this past summer reached the levels of toxicity similar to the worst pollution in Beijing – resulting in obvious respiratory issues, including congestion, coughing and irritation, as well as invisible damage from foreign particular matter absorbed into the system like carbon exhaust, heavy metals and other pollutant/irritants. 

The bad news is our summer smog puts you at a deficit as you’re headed into Cold & Flu season. The good news? There are plenty of natural-first approaches you can take to be prepared.

1.    Urgent Care for those seeking a natural-first approach

Natural medicine is often synonymous with “preventive care.”  But naturopathic physicians have much more to offer than that. They help facilitate the body’s inherent ability to restore and maintain optimal health using a variety of tools and techniques, including the types of tests and prescriptions you find at a conventional medicine physician’s office.  They routinely treat conditions such as allergies, chronic pain, digestive issues, hormonal imbalances, obesity, respiratory conditions, heart disease, fertility problems, menopause, adrenal fatigue, cancer, fibromyalgia and chronic fatigue syndrome.

So the next time you’re in need of urgent care, call us —  or go online– to schedule an appointment with Dr. Katherine Walker (see her bio, here). She’s ready to be your natural-first resource for urgent care.  

News: All Clinic Appointments Are Now The Same Price

Root is making natural medicine convenient and accessible! Visit our Naturopathic Physician, Chiropractic Physician, Acupuncturist or Nutritionist… for acute, chronic or preventative issues… and get the same price everyday:

  • New patient $100 
  • 60-min follow up $80
  • 30-min follow-up $64
  • 15-min follow up $60

Schedule your new patient appointment for acupuncture, chiropractic or naturopathic now and get a complimentary 30-minute specialized area massage (a $75 value). 

Or call to schedule:
Irvington  503-288-7668
Slabtown 503-292-7668


2.    This is the year to finally try a Detox

The days of polluted air may be behind us, but their lingering effects are not. Let’s clean it out before the new year. Come see us for a 3-, 7- or 10-day detox and get set up with products that can gently detox your system and give your immunity system a fighting chance as you head into cold and flu season. 

Schedule an appointment with Doctor Katherine Walker.   She is here to get you back on track.

3.    Discover the Fortifying Benefits of Nutritious Bone Broth

Bone broth is an old-fashioned remedy for our modern world.  Bone broth is full of proteins, minerals, and other important nutrients that are useful to the human body. The process of cooking the bones allows for all of the nutrients to be transferred into the water. Sip on warm mugs of it for several days until illness has passed… or stock up and use the delicious broth as base for Fall and Winter soups. Insider’s tip: your local New Seasons or Whole Foods has organic frozen lamb, chicken and beef bones in the frozen pet food section. Check with the butcher first. Depending on the day of the week, they may have fresh bones.

Read Taylor Zerull’s recipe for making bone broth

4.  Ensure You’re Getting The Sleep Your Body Needs

Sleep is a process that promotes the body’s natural healing. You are three times more likely to contract a cold when exposed to a virus if you sleep less than seven hours compared with people who sleep eight hours or more. This may be because when we sleep we produce more T cells and cytokines, which are cells that help our immune systems and fight infection. Sleep also helps our bodies mount a fever, which is an important defense against bacteria and viruses. For natural sleep support, reach for a relaxing herbal tea an hour or so before bedtime. Lavender, Schizandra, Chamomile and Kava are all relaxation-promoting herbs that can help you get the healthful rest you need.

Stock up on Nervous System Tea.

5.    Get Outdoors To Promote Fall & Winter Wellbeing

This piece of advice might seem obvious, but can be hard to follow through on when the Portland area’s weather turns cold and rainy. But research shows that spending time outside can promote better sleep, boost overall wellness, and may improve your mood. “Being outdoors in daylight for as little as 20 minutes a day can make a big difference in raising your energy level and preventing the winter blues,” says Norman Rosenthal, M.D., director of seasonal studies at the National Institute of Mental Health. To make it easier to get outside even in rainy weather, invest in a rain jacket, rain pants and a pair waterproof shoes. Find a friend or family member to walk with… and make a point to schedule the time. There are a number of beautiful hiking trails within an hour’s drive of Portland—accessible year-round and perfect for Sunday outings. Pack a lunch and your camera an enjoy the enriching peace and solitude.

6.    Fortify Your Diet With Natural Probiotics

Probiotics: these helpful “critters” decrease the incidence, duration and severity of respiratory illnesses, as well as the duration and severity of the common cold.  They also aid the treatment of diarrhea in cases of gastroenteritis. Probiotics are found in supplement form as well as in fermented foods such as yogurt or kefir, raw sauerkraut, kimchi, miso and tempeh.


Schedule your new patient appointment now and save

Schedule your new patient appointment for acupuncture, chiropractic or naturopathic now and get a complimentary 30-minute specialized area massage (a $75 value). 

schedule your visit now

Or call to schedule:
Irvington  503-288-7668
Slabtown 503-292-7668