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Each year Americans catch more than one billion colds, making the cold virus the
most common infectious disease in the United States.
It accounts for more school absences and missed work than any other illness,
and it's the number one reason people visit their physicians -- even though most
physicians have little to offer in the form of treatment.
It's a widespread misconception that colds are caused by bacteria. Colds are
actually triggered by a virus, which means if your physician prescribes you an
antibiotic, it will be absolutely useless.
More on this shortly, but before I delve into simple prevention and treatment
strategies it's important you know how colds are contracted in the first place.
Cold viruses can live on pens, computer keyboards, coffee mugs and other
objects for hours, so it's easy to come into contact with such viruses during daily
life.
However, the key to remember is that just being exposed to a cold virus does not
have to mean that you'll catch a cold. If your immune system is operating at its
peak, it should actually be quite easy for you to fend off the virus without ever
getting sick.
If your immune system is impaired, on the other hand, it's akin to having an open-
door policy for viruses; they'll easily take hold in your body. So the simple and
short answer is, you catch a cold due to impairment in your immune system.
There are many ways this can result, but the more common contributing factors
are:
Research has confirmed that "catching" colds and flu may actually be a symptom
of an underlying vitamin D deficiency. Less than optimal vitamin D levels will
significantly impair your immune response and make you far more susceptible to
contracting colds, influenza, and other respiratory infections.
In the largest and most nationally representative study of its kind to date,
involving about 19,000 Americans, people with the lowest vitamin D levels
reported having significantly more recent colds or cases of the flu -- and the risk
was even greater for those with chronic respiratory disorders like asthma.
At least five additional studies also show an inverse association between lower
respiratory tract infections and vitamin D levels, and you can read about them in
detail here. But the research is very clear, the higher your vitamin D level, the
lower your risk of contracting colds, flu, and other respiratory tract infections.
It's not surprising, then, that the average American gets so many colds each
year, as current guidelines for optimal intake and normal vitamin D levels are far
too low -- and since most people do not get adequate sun exposure on a daily
basis (which is what produces vitamin D in your skin) many are deficient. I
strongly believe you could avoid colds and influenza entirely by maintaining your
vitamin D level in the optimal range.
How Long Do Colds Last … and How Can You Make Your Cold Go
Away Faster?
Most uncomplicated colds last between eight and nine days, but about 25
percent last two weeks, and 5-10 percent last three weeks. Even the most
stubborn colds will typically resolve in a few weeks' time; this is actually one of
the ways you can distinguish a cold from allergies.
A cold will last, at most, a few weeks, but allergy symptoms can last all season.
How quickly you bounce back is typically defined by you and your collective
lifestyle habits -- and this does not mean popping over-the-counter cough and
cold remedies or fever reducers. In fact, as long as your temperature remains
below 102 degrees Fahrenheit (38.9 degrees Celsius) there is no need to lower
it.
Tricks to Cure a Cold
Cold viruses do not reproduce at higher body temperatures, so a slight fever
should help you get rid of the virus quicker and help you to feel better much
sooner.
You should only use these medications when absolutely necessary, such as if
you have a temperature greater than 105 degrees F (40.5 degrees C), severe
muscle aches or weakness.
Wait until the bubbling and stinging subside (usually 5 to 10 minutes), then drain
onto a tissue and repeat with the other ear. A bottle of hydrogen peroxide in 3
percent solution is available at any drug store for a couple of dollars or less. It is
simply amazing how many people respond to this simple, inexpensive treatment.
The best source for vitamin D is direct sun exposure. But for many of us, this just
isn't practical during the winter. The next best option to sunlight is the use of
a safe indoor tanning device. If neither natural nor artificial sunlight is an option,
then using oral vitamin D3 supplements is your best bet.
Tricks to Cure a Cold
Based on the latest research, many experts now agree you need about 35 IU's of
vitamin D per pound of body weight. This recommendation also includes children,
the elderly and pregnant women.
However, keep in mind that vitamin D requirements are highly individual, as your
vitamin D status is dependent on numerous factors, such as the color of your
skin, your location, and how much sunshine you're exposed to on a regular basis.
So, although these recommendations may put you closer to the ballpark of what
most people likely need, it is simply impossible to make a blanket
recommendation that will cover everyone's needs.
The only way to determine your optimal dose is to get your blood tested. Ideally,
you'll want to maintain a vitamin D level of 50-65 ng/ml year-round.
For an in-depth explanation of everything you need to know before you get
tested, please read my latest updates in Test Values and Treatment for Vitamin
D Deficiency.
So if you are fighting a cold, you'll want to avoid all sugar like the plague, and this
includes sugar in the form of fruit juice and even grains (which break down as
sugar in your body).
Ideally, you must address nutrition, sleep, exercise and stress issues the moment
you first feel yourself getting a bug. This is when immune-enhancing strategies
will be most effective.
So when you're coming down with a cold, it's time to address ALL of the
contributing factors immediately, which includes tweaking your diet in favor of
foods that will strengthen your immune response. Good choices include:
Garlic, a potent antimicrobial that kills bacteria, viruses and fungi. Ideally
this should be in fresh form, eaten raw and crushed with a spoon just before
eating.
Herbs and spices with high ORAC scores: Turmeric, oregano, cinnamon,
cloves (for more on ORAC, visitwww.oracvalues.com)
Make sure you are drinking plenty of fresh, pure water. Water is essential
for the optimal function of every system in your body and will help with nose
stuffiness and loosening secretions. You should drink enough water so that
your urine is a light, pale yellow.
And what about the old wives' tale of chicken soup for your cold?
For best results, make up a fresh batch yourself (or ask a friend or family
member to do so) and make the soup hot and spicy with plenty of pepper. The
spices will trigger a sudden release of watery fluids in your mouth, throat, and
lungs, which will help thin down the respiratory mucus so it's easier to cough up
and expel.
2. Regular Exercise
However, if you're already feeling sick don't overdo it. Over-exercising can
actually place more stress on your body, which can suppress your immune
system -- and you don't want that either. You might just go for a walk if you
are coming down with a cold, or simply tone down your regular workout.
Vitamin C: A very potent antioxidant; use a natural form such as acerola,
which contains associated micronutrients. You can take several grams
every hour till you are better unless you start developing loose stools
One report even found that regular hand washing may be more effective than
drugs in preventing the spread of respiratory viruses such as influenza.
When you wash up, plain soap and water will do. Do not make the mistake of
using antibacterial cleansers, as their widespread use is leading to strains of
resistant bacteria, or "superbugs," which cause the ingredients to lose
effectiveness for the times when they really are needed, such as for surgeons
prior to surgery.
Antibacterial soaps are also no more effective than regular soaps. One study
found people who used antibacterial soaps and cleansers developed a cough,
Tricks to Cure a Cold
runny nose, sore throat, fever, vomiting, diarrhea and other symptoms just as
often as people who used products that did not contain antibacterial ingredients.
So please avoid making the mistake of using antibacterial liquids and soaps.
So resist the urge to become obsessive about washing your hands. If you wash
them too frequently you can actually extract many of the protective oils in your
skin, which can cause your skin to crack and bleed.
It is rare for a germ on your skin to cause a problem -- it is typically only an issue
when you transfer that to your nose, mouth or an open wound like cracked skin.
So obsessive-compulsive washing can actually increase your risk of getting sick
by providing an entryway for potentially dangerous pathogens.
There are currently NO drugs available that can kill these viruses. Antibiotics,
including penicillin, do not have any effect on viruses, but unfortunately have
been vastly over-prescribed for this very (useless) purpose. That, coupled with
the excessive use of antibiotics in agriculture, has contributed to a steep rise in
antibiotic-resistant diseases.
Antibiotic-resistant infections now claim more lives each year than the "modern
plague" of AIDS, and cost the American health care system some $20 billion a
year!
Ear pain