Most of us will suffer colds two or three times each year. They are caused by viruses that are all around us, and are almost impossible to avoid. A cold may be mild - a few sniffles, a slightly sore throat for a day or two, a little sneezing, and then all is well. If you are in good health generally, and behave sensibly during the duration of your cold, it is unlikely to cause you much distress. The recommendations below may ease the symptoms and reduce the length of the cold, but it will run its course and your immune system will have become a little stronger.
Some people seem to suffer badly with colds, including babies and toddlers whose small noses and throats may become painfully blocked, and the elderly whose immune systems may not be strong enough to deal with an infection. If you are at all worried about a small child or elderly person in your care, please contact a medical professional who can ensure that there are no complications such as pneumonia.
Healthful eating during a cold
Since dairy products such as milk, cheese and yogurt can increase mucus production, it is a good idea to cut down on these while you have a cold. It is also a good idea to avoid processed sugar as far as possible during a cold, since sugar depresses your immune system; honey, however, may be soothing to your throat and is less harmful than refined white sugar. Remember, too, to drink plenty of water.
You may not feel as hungry as usual, so eat according to your appetite, focusing particularly on fruit and vegetables, which will provide useful nutrients. Garlic may not seem very appealing, but has strong anti-viral properties; chewing raw garlic can ease the symptoms of a cold or sore throat in those who can tolerate it.
Vitamin C during a cold
While there is controversy around the use of Vitamin C during a cold, many people have found that high doses - two or three grams or more per day - will reduce the length of a cold, and minimise the symptoms. This is because when our immune systems are fighting an infection of any kind, they quickly use up the Vitamin C in our bodies.
While in general we can get sufficient Vitamin C from our diet, if we eat plenty of fruit and vegetables, it is difficult to do so during an infection so a supplement is recommended; some experts suggest that two or three grams, taken over the course of a day, should be used while the cold lasts.
Over-dose of Vitamin C is unlikely when you have an infection; if you do take too much it will lead to mild diarrhoea, indicating that you should reduce the dose. When your cold has finished, take a little less Vitamin C the following day, and then about half a gram (500mg) the day after, rather than cutting it out immediately.
Zinc and Echinacea during a cold
Zinc is a vital trace element for our bodies, found mainly in seafood, nuts, whole grains and beans. Extra zinc, possibly in supplement form, may help to prevent a cold from starting or to reduce its symptoms.
Echinacea is a herbal remedy which may boost our immune systems to fight off colds and other infections. Research is not conclusive, and it is not recommended to take this for more than a week or so at a time, but there is unlikely to be any harm in taking echinacea drops or drinking echinacea tea.
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