As seen on BCTV November 12/02

COLDS: QUICK TIPS FOR PREVENTION

As the leaves change from green to orange, red and gold, and the air acquires a chill, we often find that a case of the sniffles is next in store. There are over 200 viruses that can cause the common cold and the average cold last about 10 days. Despite what your mother may have told you, you can not catch a cold from a draft or from going outside without a coat on. Colds are spread from one infected person to another through direct contact (kissing), air-born germs from a sneeze or cross-contamination (touching a contaminated doorknob and then using that hand to eat your lunch). Although the cold itself does not cause one to catch a cold, when indoor heating is turned on it dries the air and hence the mucosal lining of our nasal passages, making them more susceptible to infection. A tip to reduce your risk of catching a cold on a plan is to use a nasal spray to keep your nose moist. However, the all time best line of defense for a cold is to wash your hands all the time, especially before you eat.

In terms of food and the prevention of colds, the most important thing to do is eat! Try not to skip meals and snacks. Your body needs protein and energy to fight infections and repair your body.

Vitamin C

Drink pure fruit juice and eat citrus fruits, strawberries, papaya peppers, tomatoes, broccoli, Brussels sprouts and melon. They all contain loads of vitamin C. While research has been inconclusive in regards to it being the "cure", vitamin C does have many beneficial effects that may alleviate or prevent symptoms. A runny nose or nasal congestion is a response to histamine in the blood that has been elevated. While many take an antihistamine to relieve these symptoms, vitamin C actually acts in a similar manner by deactivating histamine. Another positive to vitamin C, is its ability to promote interferon production, which is an anti-viral agent found naturally in the body. For those that have already been inflicted with a cold, studies have indicated that merely one gram of vitamin C a day may have a significant difference in its duration.

Garlic

Load up on garlic, shallots and onion. Garlic has immune enhancing properties due to the compound S-allyl cysteine. Consuming even half a clove a day has been shown to benefit one's health. So pull that garlic press out from the back of the cutlery drawer and add raw minced garlic to your salad dressings, humous and sandwich spreads, or even sprinkle it over a cooked pizza or grilled sandwich. For those concerned about the odor issue, there are also aged garlic extracts, which is an odorless supplement, or simply a good supply of mints will do the trick!

Zinc

Keep up your intake of whole grains, yogurt, meats, nuts and seeds for their zinc content. Zinc helps the immune system too. While zinc lozenges such as zinc gluconate have been found to shorten the duration of the symptoms of colds, for example coughing, sore throat and nasal congestion, studies have proven to be inconclusive as to their overall effectiveness (side effects of the lozenges include nausea and bad taste reactions).

Chicken Soup? Why not. Chicken contains cysteine, an amino acid involved in the immune system. Moreover, the saltiness of the soup may cause you to drink more fluids, which will only help you flush out that cold virus.

A root that has received a lot of attention for its ability to boost the immune system, alleviate symptoms of colds and flus and promote wound healing, is Echinacea. The active ingredients in Echinacea work on improving the immune system by increasing white blood cell production. It also has mild antibacterial properties. This herb can be found in pills or tablet form and throat sprays.

The Bottom Line:

If you feel a cold coming on, listen to your body, slow down, get a good night's sleep, drink plenty of fluid and wash your hands regularly.

Watch for the Eating for Energy segment every Tuesday on BCTV's Noon News Hour!

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