The Common Cold & Flu

Common Cold & Flu

A viral infection causes the common cold and flu affecting 10-20% of the New Zealand population each year. There are more than 200 different viruses that spread through the air when someone with a cold coughs or sneezes, or by handling the same objects as someone who has a cold.

You are more susceptible to a cold if you:

•    Are tired, or physically run down

•    Have a low-nutrient, highly processed diet

•    Smoke or are exposed to second-hand smoke

•    Live or work in highly populated areas

Symptoms of a cold usually start 1-3 days after coming into contact with a strain of the virus, and symptoms include:

•    A scratchy, sore throat

•    A cough

•    Sneezing and a runny nose or blocked nose

•    Watery eyes

•    Blocked ears

•    Slight fever (37.2-37.8 degrees Celsius)

•    Tiredness and headaches

Is it a cold or is it the flu?

The flu develops a lot faster than a cold and comes with muscle aches and a fever. Within a few hours, you will feel significantly worse than when you have a cold.

Self-care

Prevention is always better than cure, and following a healthy lifestyle of fresh air and exercise, along with a nutrient-dense diet, will all help. I,f however, you do come down with a cold, then the following may help you get through it:

•    Get plenty of rest and sleep, allowing your body’s natural defences to get to work without other demands being placed on it.

•    Drink plenty of fluids, preferably water.

•    Have light, small, easy-to-digest meals. Soups are always a nourishing and warming option.

•    Vitamin D has many important actions in the body and is essential for health, repair and disease prevention. Vitamin D supports the action of many genes within the body, but specifically cathelicidin, which is a naturally occurring broad-spectrum antibiotic. If you do not get regular sun exposure, then it is worth investing in a good-quality vitamin D supplement, as it is not possible to get enough from diet alone.

•    Vitamin C is well known for cold prevention and speedy recovery. Supplementation of vitamin C has not been shown to prevent the onset of a cold, but has been proven to reduce symptoms and speed up recovery when taken at the start of a cold. Concentrated food sources of vitamin C are blackcurrants, sweet green and red peppers, hot red peppers, green chilli, oranges and strawberries.

•    Zinc has an important role in immune responses, acts as an antioxidant and is anti-inflammatory. Zinc is more beneficial in reducing symptoms and the duration of a cold by several days. Food sources of zinc include oysters, meat, liver, eggs, nuts, seeds, and legumes. The availability of zinc from non-animal sources is low due to phytates; however, fermenting these foods can help.

•    Warming foods or drinks help loosen and thin mucus. Try chicken soup; the protein is good for rebuilding damaged tissues and fighting the infection. Add fresh ginger for its warmth and anti-inflammatory effects. Fresh ground peppercorns will help dry up any mucus. A warm lemon drink will provide some vitamin C, but add lemon juice to slightly cooled hot water, as heat destroys vitamin C. Add some honey for sweetness and its antibacterial properties. Try some grated or sliced fresh ginger for warmth and anti-inflammatory properties; it also kills the rhinovirus that causes most colds.

•    Expectorant foods help clear a blocked nose, and you can make your own homemade decongestant using ¼ cup apple cider vinegar, ¼ cup lemon juice, 3 tablespoons of honey, ¼-½ teaspoon of ground cayenne and ¼-½ teaspoon of ground ginger. Heat the vinegar and lemon together to a low simmer, then add the other ingredients and mix well. Allow to cool and then take 1-2 tablespoons as needed. It definitely packs a punch but clears up congestion in minutes! Keeps indefinitely in a cool, dark place. Shake well before using.

Stay warm, well-nourished and recover quickly!