When a cold catches you off guard, it can be debilitating. Many people find it incredibly tricky not to reach for the nearest pharmaceutical to fix their health hiccup when faced with an itchy throat or a congested nose, but how can one beat or prevent sickness holistically?

Here are a few tools for conquering a cold, but remember that this is your body's way of telling you it's exhausted and needs a break. Enjoy a day in bed and feel better soon!

  1. Liquids - Viruses love making a dry respiratory tract their home. By consuming liquids, you will keep all your membranes hydrated, which will repel viral infections. Try to incorporate lots of water, herbal teas, and broths, but avoid sugary juices. Sugar breaks down into glucose molecules, which competes with vitamin C for transport sites into the white blood cells. This ultimately impairs white blood cell function and will lengthen your recovery time.
  2. Vitamin C - Linus Pauling first discussed this powerful nutrient over 40 years ago. Countless studies have supported his research since and have shown that those who receive vitamin C experience less severe symptoms or a shorter duration of their sickness. Red peppers, parsley, broccoli, strawberries, lemon, and oranges are all excellent sources of vitamin C.
  3. Ginger - Ginger is an anti-inflammatory that soothes tummy aches, relives nausea, and clears congestion while supporting the immune system. Add it to smoothies, soups, dressings, and stir-fries to kick up the flavour and take the health benefits of any dish to the next level.
  4. Turmeric - Turmeric contains curcumin, which is an extremely powerful anti-inflammatory that will help reduce muscle and joint pain that often accompany colds. Turmeric is also a natural antibiotic and antiviral that works to strengthen your body's own defences while fighting foreign invaders.
  5. Raw Honey - Adding a teaspoon of honey to warm lemon water is a great remedy for soothing a sore throat and cough. Honey is high in antioxidants and has antibacterial and antiviral properties. However, be careful to only consume small amounts as sugar should best be avoided when trying to overcome a cold.
  6. Sleep - Our immune response functions best under the parasympathetic nervous system. This is our 'rest & digest' mode, which our bodies enter during mediation, relaxation, and sleep. Rest is arguably the most important thing you can give yourself while battling a cold and its healing powers should not be underestimated.


References

  • Haas, E. M. & Levin, B. L. (2006). Staying healthy with nutrition. New York, NY: Ten Speed Press.
  • Mateljan, G. (2007). The world’s healthiest foods. Seattle, WA: George Mateljan Foundation.
  • Murray, M. & Pizzorno, J. (1998). Encyclopedia of natural medicine. New York, NY: Three Rivers Press.

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