The Real Deal on Preventing Colds and Flu - Page 3
Healthy Alternatives
As you know, there is no cure for the common cold. With the sheer number of different viruses that cause colds (many of which still remain unidentified), it's difficult to see a vaccine on the horizon. But a few dietary supplements have shown promise in reducing the frequency of colds in some populations. Let's take a closer look at how to incorporate these into your diet.
Garlic- In a study suggesting a link between taking a garlic supplement daily and fewer colds of shorter duration, allicin appears to be the active ingredient responsible for that benefit. Although cooked garlic doesn't contain allicin, raw garlic does, which should help in the same immune-boosting way as supplements. Try mixing minced garlic with yogurt and chopped cucumber for a Greek dip called tzatziki. This can be eaten alone, with bread, or as sauce with a meal.
- Several types of ginseng are available, but American ginseng, known as Panax quinquefolium, is the type that has been linked to reducing the incidence of colds. Because research regarding herbal remedies, such as ginseng, is still in the early stages, RealAge has not yet established a recommended optimal dose. Consult several references to determine the appropriate dose for you.
- In addition to possibly helping ward off upper respiratory infections, vitamin E also is an important antioxidant that can help boost the immune system. Almonds and sunflower seeds are good sources of vitamin E. Sweet potatoes and avocados also contain vitamin E. For a list of food sources of this important vitamin, check out RealAge's Vitamin and Nutrient Best Bets. Although it's best to get your daily vitamin E through your diet, most people need to take a supplement to ensure they get the RealAge Optimum dose of 400 international units (IU) per day; foods generally contain only small amounts of vitamin E. When taking a vitamin E supplement, make sure it contains mostly naturally occurring forms of vitamin E: tocopherols (especially gamma tocopherol) and tocotrienols. On supplement labels, natural vitamin E will be listed with a "d-" prefix, such as d-alpha tocopherol or d-gamma tocopherol. Synthetic forms will have a "dl-" prefix.
- Don't skip meals. Regularly eating healthy meals has been shown to boost the immune system.
- Get enough sleep. Sleep induces growth-hormone release, which in turn stimulates the immune system.
- Be active. Exercise contributes to feelings of overall well-being and reduced stress, which also helps your immune system. In addition, it has been shown to enhance the antibodies of the flu vaccine -- good to know if you're a person who is vaccinated annually against influenza.
- Reduce stress. Stress lowers the body's immune response, leaving you vulnerable to colds and flu. Try meditation or activities like tai chi or yoga to reduce your stress levels.
- Zinc: Zinc has been shown to shorten the length of a cold and lessen the symptoms, as long as it's taken within 24 hours of the cold's onset. Too much zinc can be toxic, however, so don't go overboard. Consult your physician.
- Echinacea: According to some studies, echinacea also may help reduce the duration of a cold. Follow product instructions.
- Vitamin C: This popular vitamin may help to reduce the length of a cold, but not as much as you might think. However, it appears that the dose affects the benefit. One study found that when participants took 3 grams in divided doses spread throughout the day, the reduction in cold duration was more significant than when a single dose was taken.
- Elderberry: Elderberry has long been used for its antiviral properties. According to one study, it reduced the length of the flu by an average of 4 days. Follow product instructions or consult your doctor.
- Probiotics: Dietary supplements containing the beneficial bacteria lactobacilli and bifidobacteria have been shown to reduce the duration of the common cold by almost 2 days.
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Vitamin E
Healthy Lifestyle
Living well contributes to an immune system that's ready to wage battle against germs. Here are a few of the golden rules for keeping your immune system working at its optimum level:
What to Do When Germs Attack
So you've followed our advice and put up all of your defenses, but somehow you can feel you're coming down with something. Maybe you've got a little tickle in your throat. Or perhaps you just feel a bit more run down than usual. That's it, you tell yourself: You're getting sick. There's never a good time to catch a cold or come down with the flu, but you don't have to take it lying down.
So what should you do? Take high doses of vitamin C? Reach for the bottle of echinacea? Suck on some zinc lozenges? Or do you stick to Mom's old-fashioned remedies: bowls of chicken soup, hot tea, and menthol rubs to fight off those bugs the best you can?
As noted, some dietary supplements may help shorten the duration and/or reduce the severity of symptoms if taken at the onset of a cold or the flu. Many of these need to be taken within 24 hours of onset in order to be effective, so be sure to act quickly. You might want to keep some of these on hand in your medicine cabinet so you can be armed and at the ready!
Finally, the Old Standby
Of course, there's nothing wrong with going back to basics and doing what your mom probably advised when you were getting sick: Get plenty of rest and have a bowl of chicken noodle soup.
She may have been right.
According to research, chicken soup may have some medicinal qualities after all. Some ingredients in traditional chicken soup seem to have an anti-inflammatory effect, helping to alleviate the symptoms of upper respiratorytract infections. So if you've come down with a cold and there's nothing more to be done, go ahead and slurp up a bowl. And tell your mom thanks for the advice.
