HEALTHY DURING THE HOLIDAYS
Hi folks, it’s Dr. Krieger here! I wanted to give you a few of my personal favorite tips and tricks to help you stay healthy during the holidays.
Don’t let the crisp, winter weather keep you inside. As Montanans, we have an appreciation of the great outdoors and the Big Sky. We all know the benefits of exercise – weight management, elevated mood and cardiovascular health – to name just a few. Stay active by participating in winter sports such as: cross country skiing, ice skating, hockey, downhill skiing, snowboarding, broomball, snowshoeing and winter hikes and exploring.
Take Quick Trip Somewhere Local
You can also take a day trip to the Lewis and Clark Caverns, a short ride west of Bozeman to Whitehall, and try your hand at spelunking and exploring these natural and awesome limestone caverns. These family friendly caves are open seasonally, but offer special candlelight tours during the holidays. Call 406.287.3541 for more information and to reserve tickets. I did the candlelight cave tour a few years back and it was so magical – they have the caverns especially decorated for the holiday season!
KEEP YOUR HANDS CLEAN
Hand washing is probably the most simple thing a person can do during the winter months to stay healthy and to protect yourself from catching colds and flus. Using soap and water is still the best practice, but alcohol-based hand sanitizers can also be used. However, you should avoid hand sanitizers that contain Triclosan. Triclosan is a common added antimicrobial agent in many hand sanitizers. This chemical has been shown in studies to lead to antibiotic resistance as well as to interfere with hormone metabolism and cause harm to the immune system.
Make sure that you properly wash your entire hands – palms, back of hands, nail beds and between and around all fingers for at least 30 seconds. Do this before preparing food and eating and after coughing, sneezing and blowing your nose. Another easy idea to help keep your hands clean is to sneeze into the crook of your elbow and avoid the use of your hands altogether.
MAKE TIME FOR YOURSELF
During the holidays, we are reminded to offer charity to those in need. It is also equally important to make time for yourself in order to help with stress management during these busy times. Do something for yourself that makes you happy. Such as getting a massage or a pedicure, enjoying a long bath with bath salts and candles, watching your favorite movie, a weekend getaway to the local hot springs, reading a new book or cooking a special meal for yourself. You can also take a few moments each morning to remind yourself what you are grateful for in your life. Studies have shown that this promotes overall happiness and wellbeing.
Another way to stay healthy during the holidays is to alternate between warm and cool temperatures. Indicated for colds, flus, muscle and joint pain, sleep disturbances and weight loss. This technique assists in detoxification and supports overall wellness and immune function. This service can be compared to a “whole body” contrast hydrotherapy treatment. It is one of my personal favorites and I feel AMAZING afterwards.
Alternate time in a sauna (15 minutes) with taking a dip into a cold plunge pool (about 60℉) for 2-3 minutes as tolerated.
Repeat the sauna/cold plunge at least 3 times.
Remember to end on cold for best health benefits.
You won’t regret taking the time out of your schedule for this. People often report instant improvement in overall health after a single treatment!
Anxiety, depression, and anger. These mental health “symptoms” run rampant in our modern-day culture. Antidepressants and anti-anxiety medications are some of the most prescribed medications in our country. An article published by the American Association of Naturopathic Medicine reports that “20.9 million American adults suffer from a mood disorder, according to the National Institute of Mental Health.” While many of these medications are life-saving and life-improving, many people are looking for alternatives to medications or ways to make their medications work better.
At Spring Integrative Health we find that combining all of the tools (conventional medicine, pharmaceuticals, natural and holistic interventions) get the BIGGEST results. Here are our top interventions for vibrant mental health:
1. Manage Stress
Stress is the NUMBER ONE contributing factor to anxiety, depression, frustration and anger. Our lives in the United States are full of family, society, and personal pressure to perform at our peak levels at all times. Also, many of us have a history of trauma or dysfunction in our lives. These are huge contributing factors to our total stress levels. Talk to your mental health provider and/or doctor on ways to manage your stress from a physical and emotional level. (We are huge fans of Meditation and Mindfullness here at Spring).
2. Treat the Whole Body
3. Reach Out
Isolating when you are feeling blue or anxious can often make the symptoms worse. Having a good team of counselors, doctors, friends and family has been shown to have a positive effect on depression.
4. Check Your Vitamin Status
Often nutrient deficiencies will increase your risk for developing depression and anxiety. Being deficient can also make these feelings worse if you are already experiencing them. A doctor can check for levels of vital nutrients in your body such as folate, B12 or vitamin D.
At Spring Integrative Health we take a multidisciplinary approach to your mental health. We believe health encompasses good physical, mental and emotional health!
If you or someone you know is struggling with mental health issues please reach out! 406-586-2626 or Contact us here on our website!
It’s that time of year… mid-July when we have the brief window of long summer days and shorts and T-shirt weather! If you anything like me, then you try to PACK in the fun while the weather is so beautiful. With this, comes the possibility of ‘summer burnout.’ Think back to back camp trips, finishing those hikes or races you have wanted to do for six months, long days on the river, family reunions, travel and the list goes on! How can we avoid summer burnout?
Balance is key and this is something I teach my clients about on a daily basis. I call it the 80/20 balance. 80 percent of the time do the best you can when it comes to your diet and lifestyle. Eat foods you know will nourish your body and the other 20 percent of the time give yourself the grace to enjoy life! Have the glass of wine, the dark chocolate, the BBQ foods your neighbor cooked up for you etc.
Keep reading to learn my top 5 tips to avoid summer burnout!
1) Plan your week.
Look ahead in your calendar and see what you have coming up. If your social calendar is full be sure to build in space for some downtime. If your calendar includes a lot of dining out, ask to pick the restaurant so you can enjoy your social time out but are still nourishing your body for your 80% balance. And, if you are a Bozeman local, here are four amazing restaurants for healthy, real food in Bozeman.
2) Prioritize hydration.
It’s so easy to start the day with coffee, but I challenge you to drink a 16 oz glass of lemon water upon waking FIRST. And for extra credit, you can follow that with an ancient Ayurvedic recipe that will support the body’s natural detoxification process. This tea is made from cumin, coriander and fennel seeds. Simply take ½ tsp of each spice and steep in hot water to make a tea. 20 oz daily.
3) Make a to-don’t list.
This might sound strange but it’s a really effective strategy to help you keep a balance throughout the summer. You don’t have to say yes to every social engagement, to every family member, to every farmer’s market, live music or festive event. Giving yourself permission to say no can be profoundly helpful!
4) Don’t derail yourself when out of your normal routine. Traveling, playing or camping can be harder to balance since you are out of your normal routine. We have all been there… sitting by the campfire and indulging in a few s’mores when that isn’t something you would ever typically eat. And of course, by eating a little sugar it starts the intense cravings for more more more. Eating healthy while camping can be easier than you think! I suggest always prioritizing veggies while camping. This can mean raw chopped veggies with some fun dips like hummus or my ultimate favorite cilantro almond hummus dip. I also love making ‘veggie packs’ in tin foil to throw on the campfire. Simply chop up your favorite veggies and drizzle with avocado oil, salt, and pepper. Wrap in two layers of foil and you have a delicious and nutritious side to go with your camp meal.
5) Try this delicious ‘Summer Dreaming’ Recipe. This can easily be made in a high powered blender. Click here for Recipe!
If you have more questions about Emily Potter FDNP please click here to learn more!
by Doctor Holly Thompson
Along with all the wonderful things about this time of year, lots of activities, playing in the snow, and visitors dropping in to ski for the weekend, we can also experience stress, overwhelm, colds and flu. It often seems like these intruders sneak up and attack and there’s nothing we can really do about it.
Not true. Taking excellent care of yourself, scheduling down time, getting enough sleep, and staying hydrated can all go along way in keeping you feeling your best. Today we’re going to focus on colds and flu.
Even with the best self-care, a particularly virulent cold virus can still make it through your body’s defenses.
Are you doomed to a week or ten days of misery?
First of all, pay attention to the signals your body is sending. Is there a slight scratchiness in your throat? Or do you typically get a headache, fatigue, and general achiness?
You can give your immune system a quick boost with fresh ginger tea. Take a few slices of fresh ginger root (I use a couple of ¼-1/2 “ slices and smash them with the side of a knife-you could also grate it), a squeeze of lemon, and a teaspoon of honey and place them in a mug. Pour in very hot water and steep for about five minutes. Breathe in the steam, relax, and sip slowly. Fresh ginger tea is both soothing and amazingly effective at boosting the immune system.
In Chinese medicine, we recognize several types of colds, and have several well-developed and time-tested herbal formulas used to fight them. Taking a few loading doses of the correct formula (I really like Cold Quell) at the very first whisper of symptoms will often avert the illness. If the cold does take hold, it should be shorter and less severe than it would have been.
Acupuncture can also be amazingly effective in warding off a cold or help you feel better if you’re already sick. Don’t cancel an appointment if you’re not feeling well! A treatment will help you feel better and get better faster.
My hope is that you will have a happy and healthy winter season, but if a cold or flu threatens, please give me a call for some help here at Spring.
Written by Merrick Running
Spring’s Physical Therapist and Pelvic Health Specialist
You’ve just reached the milestone of sleeping through the night with your infant and feel like you can start integrating back into human life again. Schedules are returning to semi-normalcy and you’ve had a few successful social outings with your baby and the pack-’n-play. You find suddenly a renewed desire to get active and the workout craze hits you. You’re eager to start feeling healthy, getting active and burning off that baby fat! The question is, where do I start? Newly surfacing in Bozeman are boutique gyms and studios and it can be intimidating as a new mom to know what is best for you and your postpartum bod. We’ve compiled a list of the best gyms in Bozeman specifically to help you mamas, providing support and care in the ways and places that you need.
First up on the list is Club Pilates. Receiving five stars on Google reviews this boutique offers reformer-based, strength-training and flexibility to any age group. Each 50 minute class is capped at 12 participants, providing amazing attention to detail for all clients whether newbie or veteran. Classes are offered 7 days a week with comprehensively pilates certified instructors, a few of whom are also physical therapists, another superb quality feature.
Each client creates a wellness account and instructors design specific classes to meet these goals, including postpartum specifications or fitness concerns. For new moms, Club Pilates recommends scheduling a private session with an instructor in order to discuss possible modifications for conditions like diastasis recti. Club pilates’ motto emphasizes pilates as the key to living a happier, healthier and more satisfying life. Head to their website and sign up for their free intro class now!
Next up is Mountain Yoga. At this homey studio located on East Babcock street, yogis or novices alike can enjoy a variety of class offerings throughout the week. Mountain Yoga class packaging includes happy hours for $5, drop ins for $15 and unlimited monthly passes for $30. Specifically, Mountain Yoga offers a postnatal class where moms learn to support themselves, so that they can support the ones that they love. Teacher Jessica Cartwright helps ladies connect through their breath to both support and relax the low belly and pelvic floor muscles and learn how to make everyday actions, healing. Babies are welcomed into these 60 minute classes and numbers can range from 2 to 12 moms. A forum approach is how Jessica creates her tribe, allowing space during class for discussion and community building based on birth experiences, physical struggles and emotional barriers. These classes help moms strengthen their bodies and minds from the ground up, with many varieties to each class style. Modifications and adjustments are given for ladies into what feels good for them. Check out Jessica’s page to get to know her and her passion better!
This next gym, the YMCA, offers classes and programs for the whole family. The YMCA provides group fitness classes, nutritional counseling and has childcare available at a nominal cost. Family monthly rates start at $70 and can service up to 3 adults. One of the Y’s class offerings, Mama Fit, is a unique workout designed specifically for expecting mamas-to-be and women 6 weeks to 10 years postpartum. Class size is capped at 10 women for allowing instructor Melinda Turner, close attention to detail during each 45 min work-out. For those who have diastasis recti or pelvic floor issues, this class focuses on functional deep core and pelvic floor engagement providing a challenging yet safe full-body workout, leaving ladies feeling energized and strong. Mama Fit classes are free to YMCA members and $10 to nonmembers. Melinda recognizes that everyBODY is different and also offers in home specialized, mom-to-mom training sessions. Her unique syllabus begins with a foundational crash-course, covering all the key topics like alignment and how to properly engage your deep core. Pay a visit to Melinda’s website to get more information https://mtmamawellness.com or visit the YMCA website to find Melinda’s classes https://www.gallatinvalleyymca.org
Following suit is a newer studio on the East end of town, Zephyr cycling. This boutique studio provides powerful spin classes through the power of music. Zephyr maxes at 33 bikes and classes are rhythm-based so everything done has its foundation to the beat of songs played. Classes vary in length from 30 – 60 minutes, some utilizing hand weights, and they hold additional strength and mobility classes in their loft space 6 days per week. Zephyr offers a first week sweat pass for $18 for any curious mom and their amenities tailor to a busy work schedule, providing on-site showers complete with Kevin Murphy hair products, towels, body wash, face wash, lotion and even hair ties – basically, get yourself to the studio and they’ll take care of the rest! The team at zephyr speaks to the quality of this studio, with each instructor completing specific course work helping develop authentic skill and energy. Instructors can provide mom’s guidance for each class to keep them safe, moving with the music and staying with the breath. Indoor cycling is one of the gentlest workouts on your joints and can be a perfect medium to get that bod moving again. Check out Zephyr’s website https://zephyrcyclingstudio.com and enter the code NEWMOM now through the end of January to receive 10% off any class pass, new and old clients welcome!
Last, but definitely not the least is Bar Method. This hip studio lives in Ferguson Farms, providing 60-minute bar method classes and advanced classes and 45-minute express classes. This boutique offers a new client 3 pack class for $33 and unlimited monthly passes for $150. The Bar Method offers just that, a method, proven effective by using your own body weight, the ballet barre and a few supporting props to create a transformative workout that results in long, lean sculpted muscle. Owner Christina Price and her trained instructors allow only exceptional form during class and provide constant hands-on corrections and modifications throughout the entire class. This ensures no overuse or injury when you’re burnin’ at the barre, especially for you moms. Conveniently the Bar Method offers a kids lounge during class, enabling a focused and awesome workout while the kiddos are safe and sound across the wall. Bar Method is also holding an expansive 8 week prenatal/postpartum series March 2019. This workshop will provide in-depth core training with advancing progressions, as well as host resources from around the valley like lactation and nutrition consultants bringing information that is key to healthy and whole mamas. Head on over to the Bar Method website today!
Autumn is in the air and my family is “falling” into our cold-weather routine. I like the consistency of getting up at the same time each morning and getting the kids ready for their daily activities, making lunches, attending athletic events, and making homemade dinners. My husband and I fall into our routine of pick-ups and drop-offs, and we get a little more time as a couple with the kids in school, which is nice. But what I don’t like about the “back-to-school” season is the onset of colds, junk-food school snacks, rushed dinners, and my uncanny knack for over-extending myself.
Join me on the Whole Life Cleanse, a journey through each area of life and how to get rid of what is not needed and enjoying the items that nourish us.
Cleansing is not just about physical detox, but about feeling healthy in all areas of life–at work, with friends and family, with the products in your home, with diet, and with your personal routine.
Start by shopping smart. As you restock your pantry and shelves with school year snacks and other food fuel, make healthy choices; organic, whole food ingredients and BPA-free containers for storing leftovers and lunches-to-go. We also shop smart when restocking cleaning supplies such as dish soap, detergents, tampons and paper towels. We chose soaps and detergents that are free of artificial scents and dyes so we aren’t picking up unnecessary toxins from our dishes and through our skin. Unbleached, organic cotton tampons are a gentler choice and lower the female body-burden of potential toxins for the gals in your household. Using recycled paper goods like paper towels, tissues, and toilet paper is one way to support the environment, which in turn supports the joy we derive from our beautiful natural world.
Once the larders and shelves are stocked, we make a mindful effort to find time to slow down each day. Busy, active kids and working parents can make this a real challenge. My husband and I find time to meditate together just after we put the kids to bed. This routine helps us unwind and touch base with our home world each evening. As for kids, reading a bed time story, or taking a moment before meals to say Grace or hold hands in silence can be just the right amount of slow-down that busy kids need.
Cleansing doesn’t have to be all about food, exercise, and a strict regimen. Feel free to start slow! Pick one or two of these things to focus on each week or month, sometimes that really is the only way these things can happen. Oh, and lastly, please don’t forget to get outside and enjoy our beautiful Bozeman fall before winter hits!
Read more from this series:
Are you tired of seasonal allergies getting the best of you and taking your summertime fun away? This is a common occurrence. People are needing to take anti-histamines or even asthma medication to just barely survive the allergy season. Wouldn’t it be nice to alleviate these symptoms for good?
There is a solution. It’s not a pill, it’s about helping your body respond to your environment rather than over react to it. At Spring Integrative Health Josh Overcash would be able to take you down the road of recovery from your seasonal allergies. By retraining your body to not go under an internal stress response, this will help your body remain calm and process the ‘allergen’ without an overreaction.
Through a series of sessions with Josh Overcash, he will work with different modalities to increase balance within your body by releasing the soft tissue tension and strengthening the communication pathways within the nervous system and the endocrines.
By: Lindsay Herron, Co-Founder, Buckaroo Organics
One of the best parts about The Whole Life Cleanse is getting RID of the things we don’t need. Less is better in my opinion; less clutter, less garbage (more recycling!), less stress, AND LESS TOXIC EXPOSURES. We all want less toxins in our household products for ourselves, our kids, and our planet. So, I recruited a home-chemical expert, the owner of Buckaroo Organics, to write this edition of The Whole Life Cleanse, and give us the down and dirty on laundry chemicals. Take a look…
The Dirty Truth about Poisons Potentially Hiding in Your Laundry Room
Laundry is not what I would call a glamorous chore but one done out of necessity. So whether you are folding that monstrous weekly mound of clothes or are on-top of it–folding just as the buzzer rings– you expect the clothes you’re folding to be clean, right? One look at them and we are pretty confident that the dirt is gone, but what about the things we can’t see? What about the residues left behind by synthetic chemicals and fragrances that irritate our skin and are harmful to our health? Or what about the water waste that exits our houses and pollutes ground water? As a mom, the more I learned about common products being used daily, the more I became concerned with the findings.
I feel like I’m always digging out of the never ending mound of laundry, so I wasn’t too shocked to learn that the average family washes approximately 80 pounds of laundry per week. But when I stepped back and widened my perspective, I have to say, I was a little surprised to learn that in the U.S., alone, roughly 35 billion loads of laundry are done each year. I had to stop and think about this for a minute (and break out my calculator). Wow, that is 17.5 billion cups of laundry detergent….if you’re using the recommended amount. That is A LOT of detergent moving through OUR homes! Some is still clinging to our favorite jeans and bed sheets and the rest is being discharged into our water systems and eventually finding its way into our ecosystem. When I looked at it from this perspective I was deeply troubled. Could the detergent that I was using really be thatharmful? …well, here is a snippet of what I found. The following are the 4 worst compounds commonly found in leading brand detergents (very common, check yours).
Sodium lauryl sulfate (SLS) & sodium laureth sulfate (SLES): are both inexpensive and very effective foaming agents, which is why they are used in many leading brands. They work great as a detergents, but are both also known skin and eye irritants, especially when used for extended amounts of time (…like every week when you do your laundry). They’re present in most shampoos, cleaners, hair coloring products, liquid hand soaps and cosmetics so surely both have been thoroughly tested….and they’re safe, right? Well, not so much. SLS was proved not to be carcinogenic when tested on animals during short-term studies (1). However, a large amount of documented studies (16,000) claim it to be extremely hazardous to our health. According to the Environmental Working Group’s Skin Deep: Cosmetic Safety Reviews, research studies on SLS have shown links to irritation of the skin and eyes, organ toxicity, developmental/reproductive toxicity, neurotoxicity, endocrine disruption, ecotoxicology, and biochemical or cellular changes along with possible mutations and cancers.
SLES was tested by the Cosmetic, Toiletry and Fragrance Association (CTFA) and the American Cancer Society and was deemed non-carcinogenic. However, another little known and much more harmful chemical, 1, 4-diaoxan, often accompanies it, 1,4-dioxane.
1, 4-dioxane, is a known carcinogen(2). It’s known to cause cancer and has been found to be potentially toxic to your brain and central nervous system, kidneys, liver and respiratory system, according to the CDC. Two-thirds of all laundry detergent contain some level of 1, 4-dioxane. The FDA encourages manufactures to remove it, but they are not required to by law. 1,4-dioxane is nasty stuff, water filters can’t remove it and it resists natural biodegradable processes. It’s harmful to people and pollutes our water supplies; very harmful to the ecosystem.
NPE (nonylphenol ethoxylate ) Like SLS and SLES, NPE is an inexpensive nonionic surfactant frequently used in laundry detergents. NPE is an endocrine disruptor due to its ability to mimic estrogen and disrupt the body’s natural hormonal balance. When your body absorbs NPE, it can’t tell the difference between NPE and estrogen. The body can absorb up to 60% of what is put onto the skin or what residue is left in your fabrics. Exposure to NPE has also been associated with increased levels of breast cancers(3).
Phosphates, these guys are everywhere! Phosphates tend to be the principle cleaning ingredient in many detergents and household cleaners. They are designed to break down dirt particles and remove stains by softening the water and allowing it to penetrate the grime and lift it away. However, they create environmental hazards when discharged in great volumes into our water supplies (remember the 17.5 billion cups of detergent being used annually in the U.S.). Phosphates are difficult to remove from wastewater and often end up in rivers and lakes, where they increase algae growth and choke off waterways. This suffocates fish and other aquatic life by literally starving them of oxygen.
And as if the four compounds listed above weren’t enough of a concern, there are others that add to our laundry list of harmful ingredients found in leading brand detergents:
- Linear alkyl sodium sulfonates (LAS), a.k.a. anionic surfactants
- Petroleum distillates (a.k.a. naphthas), which have been linked to cancer
- Phenols, which can cause toxicity throughout the entire body
- Optical brighteners, which cause bacterial mutations and allergic reactions, and can be toxic to fish
- Sodium hypochlorite (bleach)
- EDTA (ethylene-diamino-tetra-acetate), a persistent organic pollutant
- Artificial fragrances, which have been linked to various toxic effects on fish and animals, as well as allergic reactions in humans
I know most of us don’t think of laundry detergent much past adding it to our shopping lists and looking for a jug that is on sale. I didn’t until recently. But for me, as a mom of three and someone who loves our planet, the more I read and learn, the more the data proves. Many of the ingredients are KNOWN irritants, highly likely carcinogens and pollute and damage our water systems. It’s a mission for me to create a safe environment for the ones I hold dear, and is why we developed Soapberry Suds; a laundry detergent families can trust.
Our laundry detergent, Soapberry Suds, uses certified organic soap nuts, or soapberries as the surfactant. It truly is nature’s soap. No synthetic chemicals, not phosphates, sulfates, or dyes. It is scent free and risk free. All biodegradable, even the packaging is compostable or recyclable. Better for you and better for Mother Nature! It is hypoallergenic, meaning it won’t cause skin irritations, because we only source the best ingredients to get the job done. I invite you to learn more about Soapberry Suds at http://buckaroo-organics.com
(1) CIR publication (1983). “Final Report on the Safety Assessment of Sodium Lauryl Sulfate and Ammonium Lauryl Sulfate”. International Journal of Toxicology 2 (7): 127–181
(2) 1,4-Dioxane (1,4-Diethyleneoxide). Hazard Summary. U.S. Environmental Protection Agency. Created in April 1992; Revised in January 2000
(3) Soares, A., B. Guieysse, B. Jefferson, E. Cartmell, and J.n. Lester. “Nonylphenol in the Environment: A Critical Review on Occurrence, Fate, Toxicity and Treatment in Wastewaters.” Environment International 34.7 (2008)
Here are a couple of our favorite home hydrotherapy techniques! As always, please contact your doctor before doing any home therapies.
Warming socks are a form of hydrotherapy. Using this treatment will help stimulate the immune system and relieve congestions from the head. As such, warming socks are often recommended for use during colds, flus, sore throats, ear infections, headaches, nasal congestion, coughs, bronchitis, and sinus infections. The warming socks treatment is best if repeated for at least three nights in a row–unless otherwise instructed.
Please do NOT do warming socks if you have fever-induced seizures or open wounds on your feet.
Home Hydrotherapy Procedure
1. It is imperative before you begin this treatment that you warm your feet first. This is very important as the treatment will not be as effective and could be harmful. Soaking the feet in warm water for 5-10 minutes or taking a warm bath or shower should be sufficient.
2. Next, take a pair of cotton socks and wet with cold water from the tap. Be sure to wring the socks out thoroughly.
3. Place the cold wet socks on your feet. Cover with thick wool socks. Go to bed. Avoid getting chilled.
You will find that the wet cotton socks will be dry in the morning. Many patients report that they sleep much better during the treatment.
WARMING THROAT COMPRESS
Much like the warming socks, the warming throat compress helps relieve pain and congestion, specifically in the throat and neck lymph nodes. This treatment increases circulation and increases white blood cell activity to help sore throats and chest colds.
1. Warm the throat with a warm washcloth or hot shower.
2. Dry the skin thoroughly and apply a wash cloth that has been soaked in cold water and wrung out so that it is not dripping wet.
3. Wrap a wool scarf over the washcloth.
4. Go to bed this way. By morning the washcloth will be dry.