A cold will usually strike when your guard (and immune system) is down. It’s common to develop a cold during times of stress or immediately afterwards – depending on the type of person you are. When the body is under stress, the stress hormone cortisol, produced by our adrenal glands uses up a lot of our vitamin C stores. A decrease in vitamin C limits the immune system’s responsiveness, making us more susceptible to catching a cold. Or, as my mother likes to put it: “If you get yourself run down, you’ll get sick.”
Boosting your immunity is one of the best ways to fend off a cold, or reduce its lifespan if symptoms have already started – and one of the most important things you can do when you feel yourself coming down with something is to take vitamin C. Naturally, you can get vitamin C through fresh foods such as citrus juices, green-leafed vegetables, berries, or even a nice lemon ginger tea. But if you really want to knock out a cold before getting knocked out by it, you should take vitamin C as a nutritional supplement.
Studies show an adult dose of 1g (up to 3x daily) will replenish vitamin C stores faster than anything you can eat; children need their dose adjusted depending on their height & weight. It’s also water-soluble, which means there is little danger of a build-up in the body, as it will get naturally flushed out. Though if you do end up taking too much, you’ll definitely find out that diarrhea is a common side effect of excessive vitamin C consumption.
Over-stimulating the body causes it to expend more energy than it has to – essentially forcing your body to work overtime. And at moments when our immune system is in critical defense mode, this extra stress is understandably counterproductive. So just remember to give your body a break; it deserves it.
A herb some swear by is echinacea. It’s thought to prevent, shorten duration and frequency of the common cold. Along side the immune boosting shiitake mushroom, if a cold is already full-blown, it might also help speed up recovery. Best start taking these at the first signs of a sneeze or sniffle.
Though it might seem counter-intuitive: there is very little harm in just letting a cold run its course. Most colds will get better on their own accord within about a week. If you have cold-like symptoms, try not to suppress them. That cough & sneeze can be seen as a sign of health – a normal response of a feisty immune system, an indication that it’s fighting off something. Just let the tincture of time be your best remedy.
That is garlic, of course! It holds potent antimicrobial properties that can highly benefit the immune system, and works like a charm when defending against colds and the flu. Granted, it leaves an intense stench – but weighing the costs & benefits, it just might be worth enduring the subtle garlic wiff for a few days. Crush a few fresh cloves of garlic and add them to your lemon ginger tea, soups, mashed sweet potatoes, or (if you’re brave enough) eat them raw and feel the burn… perhaps with a teaspoon of Manuka honey – you know, to help the medicine go down.
Along with Vitamin C, zinc is also highly beneficial in helping to shorten the duration of an infection – especially when a cold virus hasn’t traveled further than the upper respiratory tract. So if you have a sore throat, some Vitamin C & zinc lozenges will help bring some relief to the area. And taking an immune complex supplement with plant-derived extracts containing this vitamin/mineral combo would work just as well.
Upping your warm fluids will help loosen congestion and mucus while promoting hydration. The easiest way to do this: herbal tea, hot water, clear soups & broths (meaning soups without dairy or cream). Also eat light, small & easy-to-digest meals, and try to avoid heavy, rich foods. There’s a reason that chicken soup is a classic meal for the cold season; it’s remarkably easy to digest, plus it’s packed with all the nutritional goodness you need – and you can add as much garlic as you want! Soup for the soul, indeed!
It is important during your physical recuperation that you take adequate time to rest. These days it seems like you can’t get any rest until you literally collapse from exhaustion – but even then, we don’t fully switch off. Help yourself by making sure to have as much downtime as possible; your body needs all the energy it can get while it’s on the mend. Avoid binge-watching TV or staring at any screens for a long duration, as this can also be taxing to the body. In fact, anything too stimulating will cause even more stress to the body, delaying recovery even further.
When a cold is upon us, there is no denying that most of us start becoming just a huge mess of mucus. And there are foods that can make this a lot, lot worse. Bananas, dairy products (especially milk & yogurt), wheat products and soy will all produce phlegm & mucus in the respiratory pathways – increasing the drip down the back of your throat. You can alleviate these conditions by cutting out these foods and products that contain them.
Steam inhalations (or throat spray) can alleviate upper respiratory congestion, making use of essential oils like eucalyptus, tea tree, sage, peppermint, chamomile and lavender can help relieve airways by breaking up mucus blockages. You can also add them to your bath water or bath bombs and get a similar effect; just a few drops should do it. Be cautious with some of the essential oils, though – if the steam comes in direct contact with your eyes, it can sting.
Tags: Body, Diet, Food, Health
Alana is a qualified naturopath & nutritionist from Australia. After years of studying and first clinical experiences, she moved to Europe where she spent many years as a health editor and writer for Amazingy Magazine. In 2020 Alana started her online Health Practice based out of Berlin. She believes the body has the innate ability to heal itself. The core of her work is teaching individuals the foundations of nutrition for an abundance of energy, smooth digestion and vital health. The stuff she teaches we just weren't taught at school, but it is fundamental for excellent health for everyone. Get in touch with Alana via her website: https://alanabonnemann.com/
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