Cold Prevention & Symptom Reducers
By Bianka Munoz
So it’s cold season again and you’re probably wondering what you should take or what to do to prevent them from occurring or if you have one already how to decrease your symptoms. You probably already know to stay hydrated with orange juice and eat chicken soup, but do you know the other good things for you?
Disclaimer: Always read the label to any drugs or supplements you may be taking (whether prescribed or self-prescribed) to ensure that anything you take does not change the effect of other drugs or supplements.
Vitamin C/Ascorbic Acid: The best source is citrus-y foods, hence the orange juice. Historically this vitamin was used for treating scurvy and now we know it helps maintain proper immune function. For the common cold 1-3 grams daily is recommended.
Vitamin D: Vitamin D3 (taken with Vitamin K) increases immune system function, however during the fall and winter our natural supply from the sun decreases so we need to supplement Vitamin D in our diet. Sources include fish, mushrooms, fortified foods (milk, orange juice, cereal), and UV lamps. Below 5 years old give 35 IUs per pound per day, Age 5 to 10 give 2500 IUs, and adults take 5000 IUs.
If you need a Vitamin D supplement we sell Everyday Liquid Vitamin D3 for $15.
Zinc: Best if taken in a lozenge or syrup and within 24 hours of the first signs of a cold. This allows the zinc to come into straight contact with cold virus. Dosage is between 9-24 mg every two hours. Some studies say that zinc may reduce the duration of a cold by 50%, other studies show it may reduce the number of colds each year.
Echinacea: This is a flower native to North America and seems to work by decreasing inflammation. This can be taken as tea, tincture, or tablet. Dosage depends on the form taken.
NAC (N-acetylcysteine): This supplement is used for many things, such as counteracting acetaminophen (Tylenol) to chronic bronchitis. For reducing flu symptoms 600 mg twice daily is recommended. It helps to inhibit virus replication and expression of pro-inflammatory molecules. NAC increases the effects of Nitroglycerin, so DO NOT combine the two.
Tea: honey, lemon, garlic. Garlic is a good source of zinc, it inhibits cough, cold microbes, and work as a decongestants. Honey is an antimicrobial and lemon juice reduces/thins mucus and alters the body’s pH that viruses and bacteria don’t tolerate well.
Neti-pot: This remedy is great for sinus problems. How do you know it’s your sinuses? You’ll feel pain/pressure above and/or below your eyes. Mix about 16 ounces (1 pint/2 cups) of lukewarm water (distilled, sterile, or previously boiled) with 1 teaspoon of salt. Tilt your head over the sink at about a 45-degree angle. Place the spout of the neti-pot into your top nostril and gently pour the saline solution into it. The fluid will flow through your nasal cavity and out the bottom nostril. Spit out any solution that may run into your throat. As you drain your sinuses, if you see any gross or strange colors, in particular green, see your primary care doctor for antibiotics.
Bonus: place a hot pack on your sinuses at night to help drain out the gunk.
Vicks vaporub: Great for reducing coughing in a child (or adults). Add generously to the bottom of the feet at bedtime, then cover with socks.
Last but not least…
Chiropractic: Your spine is the home of your nervous system which helps controls your immune system’s response. Adjustments (especially in the neck) help reduce the disturbances to the nerves which in turn give off better signal to the immune system. Endonasal is a procedure many chiropractors do that involves inserting a gloved finger to the back of the throat and pulling on the tissue surrounding the opening of the ear tube (Eustachian tube) into the throat, this allows drainage of the ear and relief some pain and fullness of the ear. Craniosacral therapy is also useful to help alleviate some head pressure and realign any sutures that may have moved while coughing.
