Colds and ‘Flu: Beating the misery

We all have our favourite home remedies for colds and ‘flu, some work, some don’t but how do we choose between them?

Here are some of the most popular with some tips as to which are most likely to work!

Echinacea

Echinacea is derived from a group of plants called coneflowers which originate in North America and are thought help boost the body’s immune system. While there is no evidence that they are active in preventing colds and influenza, Native Americans used them for generations for ailments such as sore throats and headaches and also as analgesics. There is some evidence that they can help shorten the duration of symptoms slightly. It is recommended that you start taking it when the cold starts and then for the next 7-10 days.

Always check with your doctor before you start taking any supplements if you already take medication or have a medical condition.

Zinc

There is some evidence that zinc can prevent viruses from reproducing and although it will not prevent colds it may help reduce the severity and duration of symptoms if it is taken within the first 24 hours of the cold starting.

However, the FDA in the US has reported that taking zinc nasal products can result in permanent loss of smell so be aware before embarking on taking it.

Vitamin C

While we all think of Vitamin C when we think of cold prevention, there is not a great deal of evidence to back it up. A group of marathon runners given very high doses of vitamin C and then subjected to  severe physical stress and cold temperatures developed 50% fewer colds than expected but how that relates to everyday experience is not clear. To gain benefits from Vitamin C you need to take a high regular dose- taking it after the cold begins is useless- but some people suffer diarrhoea and stomach upsets at this level and if you decide to try it you need to be careful and read the instructions carefully

Chicken Soup

Believe it or not, this works! The steam coming off the hot soup helps as a decongestant and the liquid helps prevent dehydration. There is also some evidence that chicken soup can act as an anti-inflammatory agent to relieve sore throats and fever. Homemade or not home made? Well, I suppose you would need a big can to get enough steam to clear your head!

Tea

In Ireland most problems seem to respond to a nice hot cup of tea and colds are no exception. Again, the steam decongests and the liquid both soothes the throat and helps against dehydration. As a bonus, both black and green teas contain the anti oxidants called flavonoids which are thought be helpful in supporting the body’s defences.

Garlic

It’s not just vampires that don’t like garlic, many people swear by it to ward off infections. Although scientific research is not 100% behind it, one study showed that taking garlic daily may help prevent colds and certainly it is very nutritious. Taken in capsule form it will not make your breath smell, but do check the strength of any you but as they are not all the same and some have much more allicin (garlic derivative) in them than others

Steam Inhalation

Whether it is a cup of tea, a bowl of soup, a humidifier or sitting with a towel over your head leaning over a bowl of hot water on the table, there is no doubt that inhaling steam can be very soothing as a decongestant. Although the effects may only be temporary, you can feel a lot better quickly. But do be careful if using hot water in a house with small children or pets.

Saline Drops

Saline (Saltwater) drops can break up mucus and help relieve decongestion. The easiest way is to buy them over the counter from your chemist as they already come with a dropper. Follow the instructions for application. They can be repeated frequently as they are not toxic and contain no pharmaceutical ingredients.

Decongestant ointment

Rubbing “Vicks’” onto your chest seems old fashioned these days but years ago people swore by it. Today it is still recommended for nasal use in particular. The ointment can be applied under, but not in, the nostrils and it will help relieve a blocked nose. Sniffing a tissue with Karvol or Euventol (Marble Hill’s own brand) on it is also effective; Euventol also contains Eucalyptus oil which clears the airways.

Do not apply ointment to children under 2 years of age and always read the instructions when using any application.

Saltwater Gargle

Gargling is coming back into fashion. Salt is effective against bacteria and may help with a throat infection, while the warm water may help relieve dryness.

You may find a  teaspoon of salt in a glass of warm water gargled four times a day to be soothing but do not swallow the water!

Bed rest

Keep warm, drink plenty of fluids, and take some analgesia for aches and pains is standard advice for a bad cold and uncomplicated ’flu.

Staying in bed for a day or so can help you get over it faster and it will definitely reduce the likelihood of you infecting other people.

Remember to get your ‘flu vaccine if you are eligible!

Getting ready for winter

Winter is coming and we need to start thinking about strategies to stay healthy and fit in the face of colds and flu and winter blues as the temperature falls and the days grow shorter.

The Flu Jab

Everyone over the age of 65, pregnant women and children and adults with underlying health problems - particularly long term heart or lung  disease- is eligible for free flu vaccination on the NHS.

Flu jabs have been shown to work, preventing flu infection and even if you still get flu, it is likely to be less severe if you have been vaccinated. These days it is possible to have the jab privately from pharmacies if you are not in the at risk groups for whom free provision is available.

For more information on this topic and aspects such as flu nasal spray for children, the flu strains in the 2014/2015 vaccine and the side effects of flu vaccination, there is a comprehensive article at: http://www.nhs.uk/Conditions/vaccinations/Pages/who-should-have-flu-vaccine.aspx

And if you are concerned about managing flu patients I would recommend http://www.flu.gov/symptoms-treatment/caring-for-someone/ as it is useful to know the best way to prevent flu from spreading throughout the house after someone has fallen ill.

Coughs and Sneezes Spread Diseases

Flu aside, colds are 80% more common in winter and how can we avoid them, if at all?

Many of us take supplements to ward off colds but in fact Vitamin C has been shown to have no effect on the likelihood of catching a cold although it may possibly reduce the length and severity of the infection.   As for flu, while many people believe that taking Vitamin C cures flu, it has been shown to have no effect in practice.  Echinacea may shorten the time a cold lasts but the evidence is not conclusive and while zinc taken orally within a day of the onset of symptoms may help, taking zinc long term may be harmful and is not recommended by the Royal College of GPs.  Zinc in nasal sprays was seen to be no more useful than a placebo.

Eating a healthy balanced diet, taking exercise and avoiding other people’s viruses, whether transmitted by sneezing or manual contact – from doorknobs, banisters, handrails and so on, at the same time keeping your hands away from your face and washing them regularly is at least realistic advice we can all follow although getting through winter without a cold at all is good going indeed.

Winter blues:

The symptoms of seasonal affective disorder (SAD) are similar to those of normal depression, but they occur at a particular time each year. Seasonal affective disorder aka SAD or a milder form known as “winter blues “is thought affect 2 million people in the UK alone. SAD is more common in women with up to three times as many women affected, usually starting between the ages of 18 and 30.

The key symptoms include depression, sleep problems, lethargy, overeating, irritability and generally feeling “down” and unsociable.

Although using a light box for a couple of hours a day has been shown to help in 85% of diagnosed cases of SAD, the boxes can cost £100 each and they are not available on the NHS. So are there other, cheaper options?

 A daily one hour walk in the middle of the day has been as effective as a light box for some sufferers and getting out whenever possible in daylight, using pale light reflective colours for decorating your home and sitting near windows when possible are all suggested as ways of increasing light exposure and potentially improving mood.

A healthy diet boosts mood as well as limiting weight gain and keeping warm can reduce SAD by half as being cold increases depression. Warm drinks, food and clothes all act together and keeping your home warm can help, too.

Sue Pavlovich of the Seasonal Affective Disorder Association recommends taking up a new activity to give a new interest to look forward to as being beneficial as is making an effort to socialize.  Talking in a more formal setting such as counselling or CBT (cognitive behavioural therapy) may be useful and your GP can give advice on local availability.

If you have a problem with SAD and would like to contact others with the same concerns, support groups are often helpful and the Seasonal Affective Disorder Association offers information, newsletters and services for sufferers and can be accessed via this link: http://sada.org.uk

“What good is the warmth of summer, without the cold of winter to give it sweetness.” John Stienback