by Karen Roth, MS, NC
Holistic Nutrition Consultant
www.nutritionalchoice.net
While knowing that prevention is key to avoiding the common cold, it’s of little comfort once you are hit with one. The following are some key "Do’s and Don’ts”" if you are one of the unfortunate ones to catch a cold this season.
What to Increase
Eat foods rich in Quercetin. Quercetin is a flavonoid found in many foods and aside from being a powerful antioxidant, it reduces inflammation. Quercetin also contains natural anti-histamine and anti-inflammatory properties. Foods high in Quercetin include:
– Onions
– Apples (with skin)
– Blueberries
– Grapes
– Black Beans
– Red Cabbage
Drink plenty of filtered water and vegetable broths. These support the mucous membranes of the respiratory tract by keeping them moist and allowing them to better function.
Drinking ginger tea may reduce the intensity of a cold.
Get plenty of sleep. Rest allows the immune system the time it needs to rid the body of unwanted bacteria and viruses.
Vitamin C in high doses supports the immune system and may reduce the duration and severity of the common cold. Start with 1000 mg three times a day, and increase by 500 mg with each dose to bowel tolerance (diarrhea). Everyone has a different tolerance level for Vitamin C.
For a sore throat, natural ginger syrup can ease inflammation and reduce pain.
What to Avoid
Avoid sugary foods and drinks including fruit juices. Sugar suppresses the immune system and will only prolong a cold.
Avoid mucous-forming dairy products especially milk.
Avoid junk food. The body doesn’t need the extra burden of detoxifying the additives and preservatives.
Avoid alcohol and tobacco which decrease immune function.
Avoid stress which can lead to decreased immune function. What might start off as a common cold, could turn into a more chronic condition.
