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How to stop a cold before it starts
Natural preventatives and some common sense will keep you from getting sick — or staying that way for long.
Mon, Nov 07 2011 at 2:31 PM
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Photo: andrewrennie/Flickr
It's a double-whammy: getting sick during the winter combines feeling crummy with many people's less-than-favorite time of year. And if you do have to go outside when you have a cold, you're probably going to be even more uncomfortable.
Getting sick at least once during the winter is, arguably, inevitable. With more and more of us crowded onto planes, buses, trains and offices, the likelihood of contracting a virus is high. But the suggestions below can help you shorten the length of a cold, avoid a repeat or avoid a worsening (a cold-related cough that turns into bronchitis, for example).
Sleep: If you need a concrete reason to turn off the tube or close the computer and get to bed (beyond that it's "good for you") then consider this: Dr. Diwakar Balachandran, director of the Sleep Center at the University of Texas M.D. Anderson Cancer Center in Houston told WebMD, "A lot of studies show our T-cells go down if we are sleep deprived, and inflammatory cytokines go up. ... This could potentially lead to the greater risk of developing a cold or flu." And naps count! If you can't get all your zzz's in at night, consider a midday snooze — even 20 minutes can make a difference.
Vitamin C: While some physicians say that vitamin C has a negligible effect on a cold's duration, there are plenty of studies (and anecdotal evidence) that regular doses of ascorbic or calcium ascorbate can affect a cold's strength, and may even prevent them by supporting the body's immune response. Vitamin C is inexpensive, and it's practically impossible to overdose on the stuff, so it's not a big risk to work it into your winter routine. Chewable vitamins and drink mixes like Emergen-C make it easy to incorporate this into your meals or snacks.
[Related: Chow down on these flu-fighting foods]
Echinacea and Goldenseal: The medical jury is still out on whether these two long-used immune-boosting herbs actually help control the duration and intensity of colds (there are studies that go both ways), but natural health practitioners swear by them. They are most effective when used at the first signs of illness, not once you are already sick. Check with your doctor if you are taking any medications (herbs can interact with some of them), but if kept on hand, a liquid tincture — the capsule forms of these herbs are thought by many to be less effective — taken when you have that "uh oh, I feel like I'm coming down with something" feeling might help keep your illness at bay, or be much milder.
Relaxation and stress reduction: Stress is known immune suppressant, so the more often you are stressed out, the less energy your body has to fight disease. Yoga, qigong, tai chi and meditation — or even a night in with the TV and computer off and just a good book and a cup of tea can help your body take the energy it needs to fight off disease.
Exercise: Also fairly well documented is the connection between a strong immune system and regular, heart-pumping exercise. Walking is great, but if you can, make part of your walk brisk. Participation in extreme sports and pushing yourself beyond your limits actually has an immune-damping effect, so the idea here is moderation.
[Related: What you need to know about flu season]
Teetotaling: It's boring but true: alcohol and other drugs decrease immunity. It's no coincidence that it's this time of year, when we are encouraged to indulge the most, that we tend to get sick. A great tactic is to say yes to a glass of wine or a cocktail — but sip it slowly and savor it. You'll be good to drive, avoid illness and keep the pounds off, too. Or choose just one night to have "too many" drinks — like Christmas Eve or New Year's, instead of drinking away Thanksgiving through Jan 1.
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These are all great additions to my original article; I'm a BIG handwasher (especially at the gym! and after riding the subway). Also warming spices and gargling with salt water. I have heard good things about zinc, but it REALLY bothers my stomach - makes me very nauseous, and I tend to be able to eat anything normally (don't have a fussy belly). So I tend not to recommend it, but it does work well for some people!
Thanks for all the other great suggestions, folks.
The Zinc in Zycam is most effective when applied intranasally. If you spray it on a Q-tip and them apply to your nostrils, it really works. Do this a few times per day for a few days. Spraying the Zycam into your throat is also very effective, although my experience is that the nostril is very effective. Swallowing a zinc pill is a far less effective mode of administration.
(!) CAUTION: That would be a quite dangerous idea. Inhaled zinc can be a cause of ANOSMIA, i.e. loosing -many times permanently- your sense of smell. Please check inhaled zinc + anosmia (you'll find enough medical references) and DON'T FOLLOW THIS ADVICE.
SKIP the honey! Any sugar--whether it's from rice, potatoes, cupcakes, or Coca Cola--will deactivate white blood cells that help you fight infection. Vitamin C + Echinacea (at the FIRST signs of a scratchy throat) + NO SUGAR usually does the trick!
Except, of course, your brain's neurons can only metabolize glucose.
Zinc. I'm surprised it isn't on this list. I use the name brand Zycam, at the first sign of a tickle in my throat/sore throat. Every four hours, another lozenge. If I get the cold at all it is very mild, but usually, I don't get it at all, and I only take the zinc for about two or three days, 4-6 tablets a day. Works like a charm!
Tear out the heating system in your house. Mine got flooded 3 years ago and I haven't a cold since. In college, I didn't have heat and didn't have a cold for 5-1/2 years. Too much heat dries out your sinuses membranes and viruses get in through cracks. Keep the inside of you house between 40 and 50 degrees.
Gargle warm sea salt water as soon as you start to get any soreness in your throat. Sea salt is a natural killer of infection.
I drink herbal tea with a bit of apple cider vinegar in it when I feel a tickle in my throat. A day or two with several cups of this tea stops the sick every time!
I am with Erika on the tea drinking. We drink a lot of tea with pineapple juice, lemon, orange juice and cloves in it.
Handwashing seriously shouldn't be underrated either.
Eating foods with lots of warming spices such as cayenne and curry powder have some truly amazing immune boosting properties. It is well known in ancient ayruvedic medicine (which is mostly herbs and oils) that those types of herbs have not only been around for thousands of years but also have been used by indigenous people to heal their bodies and prevent disease. www.sustainyourmind.com
Whenever I feel as though I may be getting sick I drink a lot of green tea with honey.
I'd say washing your hands often is a good preventative measure, as well!
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