This is part 1 of 2 (2 will be posted shortly).
Although not coronavirus related, it doesn’t hurt to help support normal functioning of your immune system. This article will focus primarily on the common cold and upper respiratory tract infections.
We all hate catching a cold, but did you know that there are several ‘natural’ (non-pharmacological) ways to help reduce the impact of a cold or even prevent it from taking hold in the first place ?
What is the common cold?
The common cold is a conventional term used for mild upper respiratory illnesses, which comprises of self-limited diseases caused by numerous viruses and is the most frequently encountered human diseases worldwide (Grief, 2013). The intake of certain nutrients and botanicals has been shown to significantly influence several components of immunity (Nahas, 2011).
The information in this blog is taken from the following article:
Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds.
Vitamin D
Several studies have been done on Vitamin D and its role in maintaining immune defence. Maintaining the immune defence system within a normal healthy state lowers the incidence of infection and/or lessens the severity of symptoms and/or shortens the duration of common colds. The immune system is an intricate network of specialised tissues, organs, cells, and chemicals protecting the host from infectious agents and other noxious insults.
Clinical trials demonstrate that 400 IU per day of vitamin D supplementation is needed for the prevention of respiratory infections. Vitamin D supplementation has been found to decrease the events related to respiratory tract infections. In particular, vitamin D is useful in prevention of these types of infections, assuming dosage of vitamin D ranging from 400 IU per day to 2000 IU per day.
Epidemiological studies have found high vitamin D levels to be associated with lower risk of infections of the upper respiratory tract (colds). 4000 IU per day of vitamin D supplementation is found to significantly increase the probability of staying infection free during the study period and represents a safe daily disease to help keep cold at bay.
Vitamin C
Regular supplementation of Vitamin C (1 to 2 grams per day) may help to reduce the duration of the common cold in adults by 8%, in children by 14% and reduce the severity.
Zinc
Many studies have agreed that supplementation of zinc is helpful in reducing the risk of pneumonia and common cold and the incidence of respiratory tract infection, specifically in the elderly and in children. Zinc supplementation may also shorten the duration of colds by approximately 33%. Common cold patients may therefore be instructed to try zinc within 24 hours of onset of symptoms.
Echinacea
Echinacea is a useful complementary treatment of respiratory tract infections. Prophylactic treatment with Echinacea extracts (2400 mg/day for prevention and 4000 mg/day during acute stages of colds) over 4 months appeared to be beneficial for preventing/treating the common cold.
Conclusion
Vitamin D, C, Zinc and Echinacea have pivotal roles of three main immunoreactive clusters (physical barriers, innate and adaptive immunity) in terms of prevention and treatment (shortening the duration and/or lessening the severity of symptoms) of common colds. The current evidence of efficacy for vitamins D, C, Zinc and Echinacea is quite strong and that common cold patients may be encouraged to try them for preventing/treating their colds.
The next blog will cover more information on Vitamin D, C, Zinc and Echinacea include higher dosage etc.
References
1. Rondanelli, M., Miccono, A., Lamburghini, S., Avanzato, I., Riva, A., Allegrini, P., Faliva, M.A., Peroni, G., Nichetti, M. and Perna, S. 2018. Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds. Evidence-Based Complement and Alternative Medicine.
2. Grief, S. N. 2013. Upper respiratory infections, 40(3):757–770. doi: 10.1016/j.pop.2013.06.004.
3. Nahas, R. and Balla, A. 2011. Complementary and alternative medicine for prevention and treatment of the common cold, 57(1):31–36.
Protect your back whilst enjoying the health benefits of pottering in your garden.
February is considered the month of love, so why not examine all things good that symbolise love?The French actually named it tomato d’amour, “love apple,” because of its believed aphrodisiac power. Whether or not this prophecy is true, there is a lot to love about the tomato.
Every year we tend to plan ahead and set goals for our future. One’s health and wellbeing is often top of these lists.
The winter months have already brought us some icy lows and threaten continue to do so, so it is a good idea for us to perfect our “ice walk”
Be safe on the Slopes!
