Researchers still haven’t found a cure for the common cold, but there are some steps you can take to avoid getting one.
“Your main goal during the winter is to boost your immune system by following a healthy lifestyle,” says Lindsey Stromberg, a registered dietitian at Cooper.
Several natural methods for developing and maintaining a robust immune system can help.
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Exercise. “It’s near-daily exercise – 35 to 40 minutes of moderate exercise such as brisk walking – that helps,” says Anjali Desai, M.D., a Cooper University Hospital internal medicine physician practicing in Deptford. “The theory is that moderate exercise stimulates the ‘Killer Cells,’ which are cells in the immune system that fight infection.”
During moderate exercise, immune cells circulate more quickly, she says. Once the bout of activity ceases, the immune system returns to normal within a few hours. However, each session boosts overall immunity, Dr. Desai says.
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Eat healthy. Nourish your immune system with a balanced diet rich in fruits, vegetables and whole grains, Ms. Stromberg says. Their virus-fighting ingredients are called phytonutrients – naturally occurring chemicals that can also help improve blood vessel function and help prevent certain cancers.
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Get plenty of vitamin C and zinc. "Increase your intake of citrus fruits such as oranges and grapefruit, which can help fight a cold if you get one,” Ms. Stromberg says. “They have vitamin C, which can help you be healthier. Zinc can also help."
Zinc is an essential mineral that supports a healthy immune system and is in a wide variety of foods, such as poultry, beans, nuts, certain seafood, whole grains, fortified cereals and dairy products. Although zinc can also be obtained through supplements, a study of more than 100 Cleveland Clinic employees indicated zinc lozenges decreased the duration of colds by one half; other research has produced mixed results. People considering taking supplements should discuss them with their doctor. Although a popular alternative, studies have not been able to conclude that the herb Echinacea can help prevent or reduce the duration of colds.
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Eat yogurt. Another power-packed food is yogurt, which contains probiotics – beneficial bacteria or yeast. Research so far has shown probiotics may decrease the incidence of respiratory tract infections as well as possibly influence the severity and duration. Low-fat yogurt is a healthier choice and just as good as the full-fat alternative.
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Unwind. “When we are stressed, we tend to crave carbs. But you get tired really quickly after the sugar rush, and that lowers your immunity,” Ms. Stromberg says.
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Wash your hands. Germs can live for hours on hard surfaces. Wash your hand often with warm, soapy water for at least 20 seconds. If soap and water are not available, use the dry antibacterial lotions. Keep your hands away from your face so that you don’t carry the germs to your eyes, nose or mouth.
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Don’t smoke. Heavy smokers tend to get more severe colds and with more frequency. Smoke dries out nasal passages and paralyzes cilia, the delicate hairs that line the mucous membranes in the nose and lungs. Cilia help guard us against cold and flu viruses.