Saturday, December 15, 2012

DIETARY MANAGEMENT OF COMMON COLD | NUTALK™


Common cold is a disease that affects the upper respiratory system.  It is a contagious viral infection primarily caused by rhinoviruses (picornaviruses) or coronaviruses.

 It is the most common infectious disease in humans of which there is no known cure, but it is very rarely fatal. 
Almost every human has at one point developed a cold with common symptoms such as cough, sore throat, runny nose, nasal congestion, and sneezing; sometimes accompanied by 'pink eye', muscle aches, fatigue, malaise, headaches, muscle weakness, uncontrollable shivering, loss of appetite, and rarely extreme exhaustion.
We are exposed to viruses that cause cold but usually catch cold when our immune resistance is lowered or weakened.
This means cold first and foremost can be nutritionally prevented to a greater extend by eating a balanced/healthy diet daily.

A 2009 study in the US found that low blood serum levels of vitamin D were associated with increased rates of the common cold.
This underscores the fact that the sun is a source of vitamin D as another ancient known cause is prolonged exposure to cold weather.

There is no exact 100% -effective drug one will take to cure common cold but it can be managed nutritionally.

ZINC
Zinc is an important mineral that is thought to reduce the duration and intensity of common cold.
According to Quantumhealth, zinc ions may interfere with the replication of cold viruses in the throat, as said by George Eby, who conducted the initial study on zinc.
However, more recent research suggests that zinc may owe its cold-fighting properties to its effect on our immune system, rather than directly on the virus. Since excessive intake of zinc through supplements may cause serious side effects, zinc-rich foods are recommended.
 Zinc can be found more abundantly in animal foods than plant foods and some sources include; liver, dried watermelon seeds, dark chocolate and cocoa powder, lamb (mutton), milk, peanuts (groundnuts), chicken breast, kidney beans, and baked beans.

VITAMIN C
Some rich sources of this vitamin are; Red and green hot chili peppers, papayas(pawpaw), pineapples, bell peppers, mangoes (1 cup of mango provides 100% of the recommended daily intake), citrus juices, oranges, grapefruit, strawberries, tomatoes, red bell peppers, broccoli and baked potatoes.
Vitamin C is a known antioxidant (antibacterial and antiviral) and it is generally accepted that ascorbic acid does boost the immune system. Vitamin C improves white blood cell count, increases the release of prostaglandins and promotes production of virus-destroying macrophages. Though not scientifically proven, vitamin C intake is a recommended tip during common cold to help shorten the duration and intensity of the cold.

CHICKEN SOUP
According to the New York Times Health Guide, the warmth and steam from chicken soup may help alleviate congestion and body aches. In addition, certain ingredients in chicken soup may help relieve inflammation. Broth-based chicken soups are optimal as creamy variations provide less hydration and may add to congestion. Chicken soups rich in vegetables provide added benefits of vitamins, minerals and antioxidants. Since high sodium (salt) intake can add to water retention, use low-sodium soups instead. 

LIQUIDS
Dehydration of the respiratory tract has been shown to produce a much more hospitable environment to viruses than a moist environment. Drinking plenty of liquids helps prevent this dehydration and also improves white blood cell function. The type of liquid you drink is important; concentrated sugars such as soft drinks or fruit juices greatly reduce the ability of the white blood cells to kill bacteria and viruses. Water is lost through runny noses and sweats which needs to be replaced.

OTHER MANAGEMENT TIPS
SPICY FOODS; Spicy foods reduce the nasal congestion which causes a reduction in a person, taste ability. Hot stuff such as peppers, horseradish (freshly grated is definitely the most potent), and onions contain mustard oils that irritate the membranes lining your nose and mouth and even make your eyes water. As a result, it’s easier to blow your nose or cough up mucus.

SWEETS; All sugars are demulcents (has a soothing or sedative ability) substances and though scientist can’t put a finger on why they soothe (calm) sore throats; they coat and calm irritated mucous membranes. White sugar, brown sugar, molasses and more especially honey can be used.


LEMONS; They can be used in hot lemonades (tea with lemon and sugar) as their “sharp flavor cuts through to your taste buds and makes the sugary stuff more palatable” and “the sour taste makes saliva flow, and that also soothes your throat”.

GARGLING; Gargling with salt water can sometimes help to relieve the symptoms of a sore throat and nasal congestion.

EAT HEALTHILY: A low-fat, high-fiber diet is recommended, including plenty of fresh fruit and vegetables.

CONCLUSION
Before deciding to follow the above recommendations, it’s advised one should get a physician’s diagnosis to be certain that its common cold and nothing else.

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This article was reviewed on the Friday, 17th July, 2015 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)


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