Dr. Mercola
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.
How Do You Catch a Cold?
The most common way cold viruses are spread is not from being around coughing or sneezing, or walking barefoot in the rain, but rather from hand-to-hand contact. For instance, someone with a cold blows their nose then shakes your hand or touches surfaces that you also touch.
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:
- Eating too much sugar and too many grains
- Not getting enough rest
- Using insufficient strategies to address emotional stressors in your life
- Vitamin D deficiency, as discussed below
- Any combination of the above
Vitamin D Deficiency: Another Reason You May "Catch" a Cold
It's estimated that the average U.S. adult typically has two to four colds each year, while children may have up to 12! One reason for the widespread prevalence may be that vitamin D deficiency is incredibly common in the United States, especially during the winter months when cold (and flu) viruses are at their peak.
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.
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 avoid taking over-the-counter pain-relief medications as well, as a study showed that people who take aspirin and Tylenol (acetaminophen) suppress their body's ability to produce antibodies to destroy the cold virus. Aspirin has even been linked to lung complications including pulmonary edema, an abnormal build up of fluid in your lungs, when taken in excess.
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.
Hydrogen Peroxide: A Simple Trick to Beat a Cold
I don't advise over-the-counter medications, but one simple treatment you can try that is surprisingly effective against upper respiratory infections is hydrogen peroxide.
Many patients at my Natural Health Center have had remarkable results in curing colds and flu within 12 to 14 hours when administering a few drops of 3 percent hydrogen peroxide (H2O2) into each ear. You will hear some bubbling, which is completely normal, and possibly feel a slight stinging sensation.
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.
So What Else Can You do to Recover From a Cold, Quicker … and Prevent One in the First Place?
As I said above, the number one way to conquer a cold (or flu) is vitamin D. Vitamin D is an amazingly effective antimicrobial agent, producing 200 to 300 different antimicrobial peptides in your body that kill bacteria, viruses and fungi. So optimizing your levels will not only help send a cold virus packing … it will help ward off cold viruses in the first place.
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.
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.
Dietary Strategies to Kick a Cold
If you feel yourself coming down with a cold or flu, this is NOT the time to be eating ANY sugar, artificial sweeteners or processed foods. Sugar is particularly damaging to your immune system -- which needs to be ramped up, not suppressed, in order to combat an emerging infection.
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:
- Raw, grass-fed organic milk, and/or high-quality whey protein
- Fermented foods such as raw kefir, kimchee, miso, pickles, sauerkraut, etc, which are rich in probiotics, or good bacteria. Scientific research shows that 80 percent of your immune system resides inside your digestive tract, so eating probiotic-rich foods, or taking a high-quality probiotic, will help support your immune system health.
- Raw, organic eggs from free-ranging, preferably local, chickens
- Grass-fed beef
- Coconuts and coconut oil
- Animal-based omega-3 fats, such as krill oil
- Locally grown fruits and vegetables, appropriate for your nutritional type
- Mushrooms, especially Reishi, Shiitake, and Maitake, which contain beta glucans (which have immune-enhancing properties)
- 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, visit www.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?
Chicken soup can help reduce your symptoms. Chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily.
Processed, canned soups won't work as well as the homemade version, however.
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.
Three Cold-Busting Lifestyle Strategies
Vitamin D, check! Hydrogen peroxide, check! Healthy diet, check! We've covered several of the primary "weapons" you should have in your cold-fighting arsenal, but there are others, too.
- High-Quality Sleep, and Plenty of It
Pay attention to how you are sleeping. If you aren't getting enough sleep, or enough restorative sleep, you'll be at increased risk for a hostile viral takeover. Your immune system is also the most effective when you're not sleep-deprived, so the more rested you are the quicker you'll recover. You can find 33 secrets for a good night's sleep here.
- Regular Exercise
Regular exercise is a crucial strategy for increasing your resistance to illness. There is evidence that regular, moderate exercise can reduce your risk for respiratory illness by boosting your immune system. In fact, one study found that people who exercised regularly (five or more days a week) cut their risk of having a cold by close to 50 percent. And, in the event they did catch a cold, their symptoms were much less severe than among those who did not exercise.
Exercise likely cuts your risk of colds so significantly because it triggers a rise in immune system cells that can attack any potential invaders. Each time you exercise you can benefit from this boost to your immune system.
Ideally, establish a regular fitness program, such as Peak Fitness, now, to help you ward off colds and other illness.
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.
Any rise in body temperature will be an unwelcome climate for a viral invader, though, so some exercise is likely to be beneficial.
- Address Your Emotional Stress
Emotional stressors can also predispose you to an infection while making cold symptoms worse. Finding ways to manage daily stress as well as your reactions to circumstances beyond your control will contribute to a strong and resilient immune system.
My favorite tool for this is the Emotional Freedom Technique (EFT), a system that helps balance your body's subtle energies and repair emotional "short-circuits." EFT may even help you overcome cold symptoms.
Last night my daughter called.