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North Americans spend
over $ 3.5 billion dollars every year on over-the-counter cough and cold
remedies. Despite this, many people still suffer miserably when cold and flu
season hits. It seems an old physician saying still rings true—a cold lasts
seven days, but if you treat it, it’ll go away in a week.
The truth is that
medications won’t cure the cold or flu; they just ease pain and suffering.
But modern medicine isn’t the only treatment option. There’s plenty of
evidence that certain foods and nutrients can help fight infections. Ample
rest and “TLC” can also make a world of difference.
Get Natural to
Fight Colds and Flu
Instead of (or in
addition to) the traditional over-the-counter remedies, add some natural
immune boosters to your “medicine chest” this winter:
Chicken Soup—The ultimate comfort food. When the cold or flu
strikes, most people crave comfort foods. Whether your favorite is a grilled
cheese sandwich, tomato soup, lasagna, pho (the classic Vietnamese comfort
food), or grandma’s chicken soup, these creations make people feel better.
Is this just emotional medicine? Not in the case of chicken soup, where the
benefits extend far beyond the placebo effect. Research has demonstrated
that inhaling the soup’s warm vapors loosens thickened mucus, and that
sipping hot chicken soup clears congestion and lessens cold symptoms. The
soup broth also replenishes the body with fluid, sodium and
minerals—substances that are typically lost during illness. One study
identified an ideal chicken soup recipe that included celery, onions,
carrots, parsley, mushrooms, parsnips and thyme—all ingredients with
immune-boosting properties. Add garlic to your chicken soup and add even
more muscle to the cold remedy that has been used by generations of cold and
flu sufferers.
Breathe easier with hot & spicy foods. Don’t think you are
limited to bland and boring foods when suffering from cold or flu symptoms.
Hot peppers and hot sauce assist in opening up the sinuses and clearing
congestion. So add some salsa, curry or hot sauce to those comfort foods!
Get your Vitamin C! Most research shows that Vitamin C may lessen
the symptoms of a cold but won’t prevent it. For symptom relief, many
experts recommend between 200 to 1000 milligrams of Vitamin C daily. While
this is generally a safe amount to supplement, it’s smart and quite possible
to get your Vitamin C from foods instead. A wonderful benefit of eating
Vitamin C rich fruits and vegetables is that they contain a wealth of
additional vitamins, minerals and immune-boosting phytochemicals. Rich
Vitamin C sources include citrus fruits, strawberries, cantaloupe, kiwi,
mango, sweet peppers, broccoli, tomatoes and potatoes.
Keep on drinking. Every time you cough or blow your nose, you
lose some fluids. Diarrhea, vomiting and fever also increase the risk of
dehydration. To assist in recovery, drink plenty of fluids. Fluids keep
mucous membranes moist and help to thin lung and nasal secretions. Hot
liquids such as tea or broth work especially well. Water, juice, popsicles,
jello or sports drinks are also good choices. To keep mucous membranes
moist, a steamy hot shower, warm bubble bath, or gargling with warm salt
water will also help.
A dose of Echinacea?
Most experts agree that Echinacea kicks the
immune system into gear and gives the body a better defense when faced with
the common cold. While it is not believed to prevent colds, taking this
supplement at the onset of a cold may lessen the symptoms. In general,
short-term use is considered safe unless you are pregnant or breastfeeding,
have HIV/AIDS, or if you have an autoimmune disorder where stimulating the
immune system isn’t a good idea. Of note, a recent study showed this
supplement offered no benefit in treating colds in young children.
Is it a Cold,
or Is It the Flu?
While the terms cold and
flu are often used interchangeably, they are very different illnesses.
Typical symptoms of a cold include sneezing, sore throat, cough, runny nose
and nasal congestion. Influenza (the flu) has more severe symptoms such as
high fever, chills, fatigue, muscle aches, cough and headache. Since both
are viral infections, antibiotics will not alter their course. Secondary
infections from a cold (ear or sinus infections) or the flu (pneumonia) may
require antibiotic therapy.
When to
Call Your Doctor
While the misery of a cold or flu may seem
like an eternity, symptoms generally subside after 7 to 10 days. The flu
sometimes lasts a bit longer. Although most people do not need medical
intervention for the cold or flu, some serious conditions can start out
feeling like these illnesses. Warning signs include a temperature over 102,
severe headaches, stiff neck, sinus pain, ear ache, shortness of breath,
wheezing or chest pains. If you have severe symptoms, or feel sicker with
each passing day, call your doctor.
Kay Peck
is a Registered Dietitian and Certified Diabetes Educator. She is a
freelance writer and works as a diabetes care manager for The Permanente
Medical Group in Fairfield, California.
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