E9

Catherine McCain

Stumble Upon

del.icio.us

Digg

Facebook

Print

Email

Speak Up

Headlines questioning the effectiveness and safety of traditional cold therapies have renewed our interest in more natural therapies. Although colds and flu are significantly different in severity and symptoms, the treatments are often lumped together since they focus on trying to boost our body's defence mechanisms.

There are some effective ways to try to strengthen our immune system before the cold and flu hits, and trying to combat it if it has already taken root.

The most practical tip is to wash your hands. Warm water and soap can be a big deterrent but we need to do it often and thoroughly since we can pick up viruses from the strangest places.

Being well-hydrated is key since it can help flush viruses out before they can latch on. When we are dehydrated, there can be little cracks and crevices in our nasal passageways that can make a great home for these viruses. The more water you drink, the better lubricated you are, so the viruses can't take hold.

It is extremely difficult to truly measure the impact of any herb or nutrient since there are too many variables that we cannot control. Colds and flu naturally vary in duration and severity without any intervention.

Some people swear by vitamin C since this antioxidant helps repair and regenerate tissues and can support a healthy immune system. If you do take large quantities, be careful how you do it. Often people take all their supplements at the same time, but your body can only absorb 250 mg of this nutrient at one time. For those who take larger amounts, it is wise to split them into smaller dosages and spread them throughout the day otherwise they may simply end up in the flush.

We never want to underestimate Mother Nature. If you get your vitamin C naturally by eating oranges, you want to leave some of the white membrane on. These membranes are an excellent source of bio-flavonoids which can make the synthetic version look pale in comparison. Kiwis, citrus fruits and berries are also great sources and can also offer you fibre, antioxidants and water.

Probiotics may help some people boost their immunity. A German study found probiotics may shorten the duration of a cold by almost two days. Healthy strains of bacteria in our bowel help our body absorb nutrients and block toxins.

Chicken soup is a great old wives' tale that has panned out. The soup appears to reduce the inflammation associated with the cold, and may even help reduce the amount of mucus build up in our lungs and passageways. This can be significant if it helps us get a good night's sleep.

Garlic may also help, but there are some tricks. You have to use the real thing; garlic powder and garlic salt won't work. Garlic is considered an all-purpose cleaner and has anti-viral, antibacterial and antifungal properties and some suggest chewing 1-2 cloves of raw garlic once we become suspicious of a cold.

Although zinc can fight a cold in a test tube, it hasn't had the same results in the human body.

Echinacea is another herb which is getting conflicting results often since there are so many different varieties of the herb.

Evidence is promising, although still limited, for a specific blend of North American ginseng sold as Cold-FX.

When taken for several months during the flu season, it seems to lower our risk of contracting the cold or flu, and appears to reduce the severity and duration of the symptoms.

Bottom line is to make sure we have the basics covered with washing our hands, staying well-hydrated, and limiting our intake of processed foods while taking advantage of what fruits and vegetables have to offer.

Catherine McCain, RD, BSc, MBA, is a consulting dietitian in private practice at a Fredericton physiotheraph clinic. She can be reached at 457-2722.