Uh Oh… !
We are well into sniffle season, which means coughs, runny eyes, and sneezes are right at the top of the list. For some of us, once the common cold has set in, it runs its course and we are back on our feet in a few days. For others, it doesn’t matter what they do, they just can’t shake it. Whatever the case, it’s a good idea to have a bag of tricks up your sleeve when your symptoms make their first appearance.
Signs and symptoms of a cold:
- Sore throat
- Cough
- Fatigue and feeling weak
- Runny, stuffy nose, sneezing
Wash your hands!
It is difficult to figure out how you actually catch a cold, but viruses spread by contact. Washing your hands, often, is the best way to avoid catching things. Truth be known, we make ourselves sick most of the time by simply touching our face with unclean hands.
More symptoms?
Fever, headache, muscle aches and pains, chest discomfort, coughing, nausea, vomiting, diarrhea?
This may indicate a flu. Now you have to get in bed, and stay there! Take lots of liquids and sleep. You don’t need to run off to get medication, just let your immune system do the work. That’s what it is there for. If we continue to medicate in every situation, our immune system WILL stop working for us.
Prevention / Management
There are an abundance of things that we can add to our routine to prevent and/or manage winters cold/flu. Looking at overall health is really the key. There are a few simple lifestyle changes that can be very effective.
I’m not your mother, so I won’t lecture you… but, give up smoking, limit alcohol intake, exercise daily (even just a simple 20 min walk), and eat whole foods – this can catapult you into a healthier, happier life in general.
Prevention
The following have proven time and time again to be effective in prevention and/or management of the common cold.
Vitamins and Minerals
Vitamin C & D. These two bad boys have a good track record. When it comes to cold prevention or management, I like to take everything in the purest form. Whole or fresh, liquid next, then powder. Avoid capsules if you can. Most people have absorption issues to some degree, so the fewer foreign objects you swallow, the better off you will be.
Zinc for immune function and cold prevention. Studies show that when we take zinc, we can reduce the duration and severity of cold symptoms. Researchers are still investigating the optimal dose, but the key is – take it as soon as you have your first symptom!
Liquids
Water – Water is essential for overall body hydration and helps the body flush toxins. If you are trying to hydrate the colon for good gut health, try adding 1/2 tsp psyllium to your water. Doing this daily can help immensely with proper elimination. Home water enemas or in-clinic colonics can also be an excellent part of your hydration routine.
Tea – Ginger, lemon, mint – Stay Hydrated! Any time you’re sick, it is important to stay hydrated by drinking lots of fluids. The cold virus attacks the nasal cavities and the body secretes mucus to help flush it out. Drinking lots of liquids helps hydrate the mucus membrane. Try sipping green tea, fresh lemon juice, and plenty of water. Add ginger to any of these options for added benefits. Ginger can help alleviate pain, fight infection, and strengthen your immune system.
Avoid alcohol, coffee, and soda while sick (or always). Sugar is the enemy at the best of times, but when you’re sick, steer clear! These things hinder the bodies ability to hydrate and keep you sick longer.
Bone Broth. Bone broths are absolutely packed with vitamins and minerals. Consumption of broths (of any kind) essentially floods the system with exactly what your body is looking for. If you are vegetarian, not to worry, they can be made strictly with veggies as well. And the best part is that broths can be easily made a home. My version of broth: Every week, save and freeze all your vegetable scraps, skins, ends and herb stalks. On the weekend, empty them into a stock pot, cover them with water and simmer for a good hour. Add garlic cloves for an extra punch! Strain well, and bottle. Magic, you have vegetable stock that can be refrigerated for up to 3 weeks. No salt, no preservatives.
Other remedies
Rest – Do not sell yourself short of the zzz’s you need at night. It is ALWAYS important to get enough sleep. Even more so when you are trying to avoid, or rid your body of something like a cold. If you are brave enough, leave your devices outside of the bedroom and do not set your alarm on weekends. Take the extra time to rest.
Take Hot Showers or Baths. Taking a hot shower or a steamy bath will not eliminate a virus. It can, however, relieve the symptoms. Breathing in warm steam, reduces chest congestion and keeps your nasal passages clear.
Nebulize / Neti Pot / Nasal rinsing. Keeping those mucous membranes clean is so important. Cold and flu elements stick to the mucosal lining and can prolong your healing. If you can’t blow it out, steam it out!
Balance that body
11 elements the body needs for overall health. The human body is made primarily of six elements: Oxygen, hydrogen, nitrogen, carbon, calcium, and phosphorus. The remaining five elements make up the total mass: sulfur, potassium, sodium, chlorine, and magnesium. All 11 elements are essential.
Check in with a Naturopath often to make sure you are not low in any of these essential elements.
For many of us, life is busy… most of us, too busy. Having to slow down for sniffles, coughs, and sneezes over the winter months is not ideal. My suggestion to you is, don’t wait for the cold to catch you. Take care of you, and support your immune system all year long, but especially in the winter. Whichever bag of tricks you choose, make the commitment, and glide smoothly through sniffle season!
