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.
FOR
CONSULTATION
WhatsApp Our Nutritionist- +233277279565
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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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