As soon as the colder weather arrives, so do coughs, colds and flu. While there are many things you can do to reduce your chances of catching a cold or flu, doctors agree that, most times, the germs that cause these sicknesses cannot be avoided. They arrive attached to tiny particles of moisture, called aerosols, which are the result of someone sneezing or coughing. Unless you wear a full face mask, or cut yourself off from human contact until the warm weather returns, the chances of connecting with a germ-laden aerosol particle during cold and flu season is very high.
What Causes Winter Ills?
Colds may be caused by any one of over 200 viruses that give rise to inflammation in the mucous linings of the nose and throat. Although cold (and flu) germs are present all year round, they cause more trouble when indoor heating dries out the nasal passages, making them more accessible to viruses. Combine this with the tendency of people to gather together indoors during the colder months, and the likelihood of germs spreading from one person to another is greatly increased.
The familiar symptoms of a cold - a sore throat, nasal congestion, sneezing, coughing, runny nose and watery eyes - usually develop one to three days following exposure to the virus. The infection itself normally lasts between a week and ten days. The symptoms of colds and flu are not caused by the virus itself, but by your body’s attempts to get rid of it.
Who Catches a Cold?
You are more likely to catch a cold or flu if you are:
- Emotionally or physically stressed
- Tired
- Not eating enough healthy foods
- A smoker
- Living or working in crowded conditions
- Elderly and/or having a suppressed immune system
Natural Immune Boosters
The best way to avoid winter ills is to make sure your immune system is working at maximum capacity. You can keep your immune response “fighting fit” by doing the following:
- Increasing your intake of fresh fruits and vegetables, particularly those containing vitamin C. These include citrus fruits (oranges, mandarins, grapefruits, tangerines), green peppers and tomatoes.
- Getting enough sleep. During sleep, the immune system is renewed and replenished. Cutting down on the hours you spend asleep is an open invitation to colds and flu. Aim for between seven and nine hours a night.
- Keeping fit. Exercise helps keep more than your muscles strong. Studies show that regular, moderate exercise appears to tone up the immune system as well. Overdoing it has the opposite effect. Never exercise to the point of exhaustion.
- Staying hydrated. Becoming dehydrated can suppress the immune system. Aim for eight glasses of fluids a day, preferably water. Coffee and other caffeinated beverages or sodas don’t count as “fluids” as they have a diuretic effect.
Helping Nature Along
When it comes to fighting winter ills, your white blood cells are the most important part of your immune system. There are many kinds of white blood cell including natural killer cells (NKs) and macrophages.
When an invading virus meets a white blood cell, the cell secretes substances known as antibodies. Each antibody is created to “match” the specific antigen (virus, bacterium or toxin) that poses the immediate danger. The antibody quickly disables the antigen, rendering it harmless.
Recently, researchers have discovered that naturally occurring plant sugars, known as oligosaccharides and polysaccharides, can boost the action of the immune system’s macrophages and NKs, and also increase the production of antibodies.
Cold-fX®, a new product containing both oligosaccharides and polysaccharides, is now available from London Drugs. Cold-fX® has completed several successful trials and clinical studies, the most recent of which is the Landmark Study in Cold Prevention.
Wash Those Hands!
Did you know that the single most effective tool against catching a cold or flu is washing your hands? Colds and flu are spread through contact with nasal and mouth secretions. Coughing and sneezing spread germs to hard surfaces such as door handles and telephones, to be transferred to the next hand that touches them. Touching the nose, mouth or eyes with that hand will likely transfer the cold germs to where they can cause trouble.
Here’s how to properly wash your hands:
- Use soap and warm, running water when available.
- Rub the hands together vigorously for 20 seconds or longer.
- Wash all skin surfaces, not just your palms. Wash under and around the nails. Rinse the hands well.
- Use a paper towel for drying. Further utilize it for turning off the faucet and opening or closing the door of a public washroom.