Imagine making it through the coming cold-and-flu season without getting sick. Sound impossible? Not these days. With the right remedies at hand, you can avoid-or at least minimize-the incidence, duration and symptoms of colds and flu.
One of the best ways to keep cold and flu bugs at bay is by practicing the basic rules of good health-eat, drink and be active. In other words:
1) Eat a healthy diet.
2) Drink plenty of water and non-caffeinated fluid.
3) Exercise moderately at least three times a week.
4) Get enough rest.
Some people can get by on 6 hours sleep, or even less. But, for most of us, 7 to 9 hours is what it takes to keep our immune systems strong. If you cheat the clock now, you may end up spending more time in bed being sick.
With the ground rules established, here are some other proven ways to have a happier and healthier autumn and winter.
The A, B, Cs and Zs of avoiding colds and flu
Before the first signs of a cold or flu appear, stock up on vitamins A and C and the mineral zinc. Vitamin A is a worthy opponent of both bacteria and viruses that can lodge in the lungs and other parts of the upper respiratory tract. Beta-carotene, which safely converts to vitamin A in the body, has a different agenda, but a worthwhile one. Its antioxidant properties stimulate the immune system and make it more difficult for viruses to get a foothold in the body's mucous membranes. Some experts recommend large doses (as much as 100,000 IUs) of vitamin A and betacarotene for the first 3 days after detecting a sniffle or ache. Remember, though, that mega-doses of vitamin A can be toxic and are especially risky for pregnant women. A better plan is to stick with beta-carotene or mixedcarotenoid supplements. As always, talk to your doctor about correct dosages.
The merits of the ever-popular vitamin C as a cold-and-flu fighter have been discussed for years. Now experts tend to agree that although vitamin C alone can't prevent us from getting colds, it can reduce the intensity of the symptoms, as well as the length of time we are sick. And a clinical trial involving almost 500 students showed just how well vitamin C does its job. Participants were divided into two groups, one of which received 1,000 mg of vitamin C each hour for the first 6 hours after cold and flu symptoms began, then tapered off to 1,000 mg doses 3 times a day. The other group was given pain relievers and decongestants, but no vitamin C. Symptoms in the vitamin C group fell 85 percent when compared with those in the group not receiving the vitamin. Vitamin C is nontoxic at high levels, but it may cause diarrhea or stomach upset in some people. During the past few years, zinc lozenges have emerged as a possible cold stopper. Although the mineral can inhibit viral reproduction in test tubes, study results have been mixed, possibly because of insufficient doses or the type of zinc lozenges used. A recent review study examined the results of eight clinical trials and concluded that zinc gluconate lozenges may be effective at decreasing symptoms and the length of colds, especially if they are taken as soon as symptoms begin. Zinc should
not be taken for more than the duration of the cold, however. Recommended dosage is one lozenge every 2 hours, preferably with food, since zinc sometimes upsets the stomach.
Help from herbs
Nutritional supplements like echninacea, goldenseal, elderberry and astragalus have long been reconginized in folk medicine as cold and flu remedies. Although studies have not shown that echinacea can prevent colds, Germany's Commission E, a panel of experts who evaluate herbal medicines, have approved echinacea as a treatment for upper respiratory tract infections. Studies have shown that echinacea enhances the immune system and increases production of infection-fighting cells in the body. It should not be taken continuously for more than 2 weeks, however. There are a number of different types of echinacea on the market; experts suggest choosing those that have E. purpurea, E. pallida or roots from E. angustifolia. Doses of 300 to 600 mg of echinacea capsules 3 times a day are commonly recommended. If you prefer a tincture, try taking 15 drops 4 times a day.
Consider taking,some goldenseal along with the echinacea. The antibacterial properties of goldenseal can ease the pain of sore throats, and also strengthen the immune system. It complements echinacea by decreasing mucus production and congestion. One of the active ingredients in goldenseal is berberine, so look for a product containing a standardized berberine extract. A daily dose of 500 mg of goldenseal is considered safe and effective. Like echinacea,though, goldenseal should only be taken for about 2 weeks at a time.
Elderberry is an increasingly popular treatment for the flu, and research has shown that it has the ability to prevent flu viruses from entering the body's cells, where they reproduce. Those findings were backed up by a study showing that a standardized extract from elderberries significantly improved flu symptoms, including fever, in more than 90 percent of the patients in only 2 days; and completely cured flu 90 percent of the sufferers in 2 to 3 days. Three daily cups of elderberry tea often reeves symptoms, as does two 500 mg, capsules each day, but only for 4 days. Never eat any part of the elderberry plant or the raw berries, which are poisonous. Products with cooked elderberries, like
juice or elderberry jelly, are perfectly safe, however.
The root of the herb known as astragalus has been used medicinally in China for centuries. Now its powerful ability to stimulate various aspects of the immune system is making it popular in this country, as well. One of its chief strengths is its heightened effect on the white blood cells that attack bacteria and viruses, making it a good choice for cold and flu sufferers. Researchers in China say astragalus can prevent colds, and studies have shown that it can reduce symptoms and decrease the amount of down-time caused by colds. Two or three 500 mg capsules of astragalus daily should provide sufficient protection. If you prefer tincture, take between 3 and 5 ml in water 3 times daily.
The Ayurvedic arsenal
Traditional Indian medicine embraces a number of herbs which are increasingly accepted in this country, including ashwagandha, Emblica officinalis and Andrographis paniculata.
The Indian equivalent of ginseng, ashwagandha has long been considered a valuable tonic that benefits the entire body. It is often used in traditional medicine to reduce fevers and inflammation as well as provide a good night's sleep. More recently, studies have identified chemicals in ashwagandha known as withanolides, and one of these substances is lethal to viruses and bacteria. To take advantage of ashwagandha's cold- and flu-fighting capabilities, look for capsules that are standardized for 2 to 7 mg of withanolides, and follow product instructions for dosage frequency. Although long-term use appears to be safe, mega-doses are not recommended.
Ashwagandha and E.officinalis, were part of a study of six plants commonly used in Ayurvedic medicine. Researchers found that extracts of all the plants stimulated the immune system and had no toxic effects. In addition, when other researchers examined extracts of more than 82 Indian medicinal plants for antibacterial properties, Emblica emerged as one of the most active, again without toxicity. Although the effects of Emblica on colds and flu have not been studied, it appears to have potential for fighting these illnesses. Follow the dosage instructions on the product you choose.
According to recent research, echinacea may have a competitor when it comes to fighting colds and flu.
One study found that 1,200 mg daily of a little-known Ayurvedic herb more closely identified with Chinese tradition mentioned earlier, Andrographis paniculata, provided significant relief from symptoms. And international research found that even lower doses of the supplements can prevent colds, a claim that can't be made about echinacea. Unfortunately, there are too few studies on Andrographis to determine toxicity or long-term side effects.
By following the basic tips for good health, and taking supplements at the first sign of cold or flu symptoms, you can enjoy the fall and winter while avoiding much of the season's typical sniffling and sneezing. This year, make a healthy holiday season a gift you give to yourself.
[Sidebar]
Save Your Sick Days!
Use Common Sense to Cut Down on Colds and FluFirst and foremost, get smart about colds. A new study published in the journal of Family Practice found that 44 percent of the people surveyed thought antibiotics could reduce cold symptoms. In fact, antibiotics only work against bacteria, not the viruses that cause colds and flu. in cases of sinus infections and ear infections, antibiotics are a big help, but taking them for the common cold is not (only a waste of money, it also increases the resistance of other bacteria in the body, eventually creating "superbugs" that are virtually invincible.
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REFERENCES
[Reference]
Ahmad, I, Mehmood Z, Mohammad F. "Screening of some Indian medicinal plants for their antimicrobial properties," J Ethnopharmacol 62(2):183-93, Sept. 1998.
Braun, BL, et al. "Patient beliefs about the characteristics, causes and care of the common cold: an update," Journal of Family Practice 49(2):153-6, Feb. 2000.
Caceres D, et al. "Use of visual analogue scale measurements (VAS) to assess the effectiveness of standardized Andrographis paniculata extract SHA-10 in reducing the symptoms of common cold," Phytomedicine International J of Phytotherapy and Phytopharmacology 4:217-223, March 2000.
Garland, ML, Hagmeyer KO. "The role of zinc lozenges in treatment of the common cold," Ann Pharmacotherapy 32(1)63-9, Jan 1998.
Gorton,HC, Jarvis K. "The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections." J Manipulative Physiol Ther 22(8):530-3, Oct. 1999.
[Author Affiliation]
Brenda Adderly is the author of 14 books about health. She may be reached via e-mail through www.stayhealthy.com if you have any questions,
