It’s that time of year when colds seem to be everywhere and they also seems to hang around for ages. So this month, our Sussex health consultant shares tips and advice on how to minimise your risk of catching a cold and what to do if you do!
Symptoms
Typically symptoms of the common cold include: sore throat, cough, sneezing, runny nose, headache, fatigue, and occasionally a low-grade fever. The symptoms tend to last for around a week. Since colds are caused by more than 100 different viruses, antibiotics are ineffective as a treatment other than if the cold leads to secondary bacterial infections (bronchitis, pneumonia).
Prevention
There is no 100% reliable way of preventing colds, but risks can be reduced by washing your hands regularly, eating plenty of fruits and vegetables, getting regular exercise, sleep, avoiding prolonged periods in overly warm and poorly ventilated rooms; and limiting your stress levels.
When symptoms first appear:
Ways to support the immune system and speed recovery include the following:
- Drink plenty of fluids in order to maintain water balance and to thin mucous secretions
- Eat raw garlic, which has antibacterial and antiviral properties. Crush a clove or two and add to foods like soups and grains just before serving
- A humidifier may provide some comfort
The key thing to remember is that the annoying symptoms of a cold are part of the natural healing process – evidence that the immune system is battling illness. For example, a fever is the body’s way of trying to kill viruses in a hotter-than-normal environment. Also, the heat from the fever makes germ-killing proteins in the blood circulate more quickly and effectively. So a moderate fever for a day or two will actually speed up the recovery process.
Coughing is another productive symptom as it prevents infected mucous from reaching the base of the lungs and creating secondary infections. Decongestants are generally not a good idea as they work by restricting the flow to the blood vessels in the nose and throat; but this in turn causes rebound congestion and stasis and more risk of secondary infection.
Once a cold is apparent:
- Daily saltwater nasal rinse may be beneficial to speed up the recovery and reduce the need for OTC medications. Method: Mix a pinch of salt and a pinch of bicarbonate of soda in about half a pint of warm water. Use a bulb syringe (a neti pot) to squirt water into the nose. Hold one nostril closed by applying light finger pressure while squirting the salt mixture into the other nostril. Let it drain. Repeat two to three times, then treat the other nostril. Commercial preparations can also be purchased to achieve the same result.
- Blow your nose often – but the right way. Regularly blowing your nose avoids mucous from being sniffed back into the head. But avoid blowing hard, as the pressure can push the infected mucous back into the sinuses, increasing congestion and prolonging the cold; or into the ear canals, causing earache.
- Staying warm and resting when you first come down with a cold or the flu helps the body to focus its energy on upregulating the immune system.
- Gargling can moisten a sore throat and bring temporary relief. Try a teaspoon of salt dissolved in warm water, four times daily. An astringent gargle, such as tea (which contains tannins) will tighten the membranes and reduce an irritating tickle in the throat. Or use a thick, viscous gargle made with honey, sage and cayenne pepper all of which are slightly antibacterial or antiseptic. Steep fresh sage leaves with the cayenne in 100 ml of just boiled water for 10 minutes. Add about 50 ml of honey; you can also add a pinch of salt and some cider vinegar to help loosen mucous. Let the mixture cool to room temperature before gargling.
- Hot liquids relieve nasal congestion, prevent dehydration and soothe the uncomfortably inflamed membranes of the nose and throat.
- Steamy showers moisturise the nasal passages and generally relax the body.
- A small dab of mentholated cream under the nose can open breathing passages and help restore the irritated skin at the base of the nose. Menthol, eucalyptus and camphor all have mild numbing ingredients that may help relieve the pain of a nose rubbed raw.
- Sleeping with an extra pillow under the head will help relieve congested nasal passages.
- Don’t fly unless it is absolutely necessary. The change in air pressure will increase the stress on the upper respiratory system and may temporarily damage your eardrums.
Dietary Modification
Excessive sugar, dietary fat, and alcohol all compromise immune function, so are best avoided.
Some good foods to eat when battling a cold or flu:
- Bananas: Soothe upset stomachs
- Peppers: Loaded with vitamin C
- Blueberries: Curbs diarrhoea, high in natural aspirin. (May lower fevers and help with the aches and pains)
- Carrots: Loaded with beta-carotene
- Chilli peppers: Can open sinuses, and help break up mucous in the lungs
- Mustard and horseradish: Helps break up mucous in air passages
- Onion: Has phytochemicals claimed to help the body clear bronchitis and other infections
- Rice: Curbs diarrhoea
- Tea: Black and green tea (not herbals) contain catechin, a phytochemical claimed to have natural antibiotic and anti-diarrhoea effects.
Honey is a popular home remedy for cough and colds. Honey works by coating and soothing an irritated throat and it also has antioxidant and antibacterial effects. Manuka honey has the most research accrediting it with potent antibacterial activity.
Nutritional Supplement Treatment Options
Vitamin C can reduce the duration of the cold and the severity of symptoms. The optimum amount of vitamin C to take for cold treatment remains in debate but may be as high as 1 to 3 grams per day – considerably more than the 75 to 90 mg per day that has been suggested as optimal intake for healthy adults.
General recommendation is to take a dosage up to bowel tolerance – once your bowels start to become loose, drop the dosage down by about 250mg. Vitamin C should always be reduced down gradually and never stopped suddenly since, with increased intake of vitamin C, the body will increase production of ascorbase, the enzyme required to break down vitamin C. Ascorbase production will reduce only gradually once the high intake of vitamin C ceases and so the temporary higher levels of ascorbase may cause a relative scurvy.
Zinc Lozenges – Zinc may interfere with viral replication and with the ability of viruses to enter cells of the body. It is believed to help your immune cells to fight a cold and may relieve cold symptoms. The best effect is obtained when lozenges are used at the first sign of a cold.
Monolaurin is used for treating the common cold as well as a host of other viral and bacterial infections.
Mushroom formulas – increasing amounts of research on medicinal mushrooms indicate that they can improve the function of the immune system; as well as being anti-inflammatory and protective against diabetes, heart disease and cancer.
Probiotics – double blind trials have shown that daily supplementation with Lactobacillus GG (a probiotic organism) for 3 months can decrease the incidence of upper respiratory tract infections and common infectious diseases in young children.
Propolis is the resinous substance collected by bees from the leaf buds and bark of trees. Propolis extracts may be helpful in preventing and shortening the duration of the common cold.
N-acetyl cysteine (NAC) is a potent antioxidant that has been used for several years to treat various lung conditions such as bronchitis due to its expectorant or mucolytic properties.
Vitamin D – Research suggests that low levels of vitamin D are associated with an increased risk of upper respiratory infections. In fact, declining levels of vitamin D during the winter months is one of the recent hypotheses for the increasing incidence of colds and the flu during winter months.
Botanical Treatment Options
Four different categories of herbs are used to help combat the common cold:
First, herbs that stimulate the immune system to fight the infection are used during the onset of the common cold e.g. Asian ginseng, astragalus, echinacea, eleuthero, garlic, goldenseal, hyssop, schisandra
Second, herbs known as diaphoretics promote a mild fever and sweating, both of which are useful for fighting infection. A fever is a sign that the immune system is working; thus, diaphoretics may also be immune stimulators e.g. elder flower, hyssop, yarrow.
The third category includes herbs that, based on test tube studies, may directly kill the viruses that cause colds e.g. Barberry, elderberry, goldenseal, myrrh, Oregon grape.
Finally, a fourth category of herbs are used to alleviate cold symptoms, such as sore throats. These herbs tend to be high in mucilage and are soothing and anti-inflammatory, or have tannins that are astringent. Examples to ease a sore throat include: blackberry, blueberry, red raspberry; whilst Eucalyptus and Peppermint reduce nasal stuffiness.
Andrographis contains active constituents that have demonstrated immune-enhancing properties.
If you’ve found this post helpful, you may also find the following interesting:
Sinus Infections and Congestion
Sussex Health: Increased Risk of Glandular Fever
Sussex Health: Constipation – This Is Awkward!
Article contributed by Dr Tracy S Gates, DO, DIBAK, L.C.P.H., Consultant, Pure Bio Ltd. Copyright © Pure Bio Ltd 2024. All rights reserved. Pure Bio Ltd are a leading UK supplier of the highest quality PURE nutritional supplements, based in Horsham, West Sussex.
Proud Winners of Southern Enterprise Awards, Best Nationwide Hypoallergenic Nutritional Supplements Distributor 2022 and 2023. Visit www.purebio.co.uk for all your nutritional supplement needs
