Difference between revisions of "Boost Your Immunity to the Common Cold"

#Identify how your immune system works. Your immune system is not a single organ or place in your body. It is a complicated and intricate network that helps prevent infections and limits the effects of those that you do catch.<ref name="rf1">http://www.niaid.nih.gov/topics/immuneSystem/Pages/overview.aspx</ref> Because it is such a complex system, scientists have not been able to prove direct links between lifestyle changes or taking vitamins or supplements to enhancing your immune system.<ref name="rf2">http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system</ref> Scientists are studying things that ''may'' boost your immune system, but there are no definite answers yet.<ref name="rf2" />

#*Put simply, cells that originate in your bone marrow relocate to all areas of the body to help fight off infection.<ref name="rf1" /> This includes your skin; lymphatic system; spleen; mucosal tissues like those in your mouth, nose, and gut area; your thymus gland; and your blood stream.<ref name="rf1" /> Basically, any possible way a germ can enter your body, cells are there to help fight off a possible infection.<ref name="rf1" />

#Adopt a healthy lifestyle. The very best single thing that you can do to help your immune system be as strong as possible is to make everyday changes to live an overall healthy lifestyle. Some of the steps you can take include the following:<ref name="rf2" />

#*Avoid smoking or quit smoking. This includes avoiding secondhand smoke as much as possible.<ref name="rf2" />

#*Control your alcohol intake. If you drink alcohol, do so in moderation. Excessive and repeatedly heavy alcohol use adds stress to many organ systems in your body, making it harder to provide the needed balance to help prevent infections.<ref name="rf2" />

#*[[Start Your Own Exercise Regimen and Stick to It|Exercise regularly]]. Try to select an exercise routine that you enjoy so you are more likely to stay with it.<ref name="rf2" />

#*[[Maintain Ideal Body Weight|Maintain a healthy weight]]. If you are overweight or obese, take steps to lose weight. Talk to your doctor if you need help with a diet plan, a referral to a nutritionist, or even medication that can help you get started towards your weight-loss goal.<ref name="rf2" />

#*[[Control High Blood Pressure|Control your blood pressure]]. High blood pressure leads to cardiovascular disease, which compromises organ function and blood flow. This can interfere with your immune system’s ability to work effectively in your blood stream, which is one of the ways diseases can enter your body.<ref name="rf2" />

#*[[Sleep Better|Get enough sleep]]. Feeling overly tired and having trouble just making it through every day puts added stress on your entire body, including your immune system.<ref name="rf2" />

#*Get any medical screenings that are recommended for your age group. Recognizing problems as early as possible strengthens your body’s ability to help fight off unwanted diseases.<ref name="rf2" />

#*While there are no screening tests for viral infections like the common cold, routine screenings for other diseases helps to keep your immune system strong to fight off all the germs you are exposed to every day.<ref name="rf2" />

#[[Eat Healthy|Eat a healthy diet]]. Maintaining a balanced and healthy diet provides the tools your immune system needs to be as strong as possible.<ref name="rf2" />

#*Include a balance of vegetables, fruits, nuts and seeds, whole grains, healthy fats, and protein sources such as lean meats.<ref name="rf2" />

#*Focus on the quality of the food you eat. Pay attention to the type of carbohydrates as opposed to focusing on the quantity of carbohydrates. For example, the carbohydrates found in vegetables, fruits, whole grains, and beans, are healthier than others.<ref name="rf3">http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/</ref>

#*Drink plenty of water and avoid consuming sugary beverages.<ref name="rf3" />

#*Use healthy oils in food preparation, such as olive and canola oil.<ref name="rf3" />

#*Create a healthy plate at every meal. A healthy plate contains mostly vegetables—the greener the better—fruits of all colors, whole grains such as whole grain breads or pastas, and protein sources like fish, poultry, beans, and nuts.<ref name="rf4">http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/</ref>

#*Limit the amounts of refined grain products, red meats, and avoid bacon, cold cuts, and other processed meats.<ref name="rf4" />

#Have timely and age-appropriate vaccinations. Vaccines are one way to boost your immune response to specific viruses and diseases.<ref name="rf5">https://www.niaid.nih.gov/topics/microbes/Documents/microbesbook.pdf</ref>

#*Participation in the recommended vaccinations provide short- and long-term benefits when you are exposed to those germs later on.<ref name="rf5" />

#*Some vaccines contain very weakened parts of the actual microorganism that the vaccine is intended to protect you from. This type of immunization is called "artificially acquired immunity."<ref name="rf5" />

#*Some vaccines last your whole lifetime, others require boosters, and some you need to get each year, like the flu vaccine. Follow your doctor's instructions on getting the immunizations you need.<ref name="rf5" />

#Consider taking vitamins and minerals. If you do not think you are getting enough nutrients from your diet, consider taking a multivitamin with minerals each day.<ref name="rf2" />

#*Taking large doses of any one vitamin or mineral is not recommended. Large doses of zinc especially are not recommended and can cause an upset stomach.<ref name="rf2" />

#*There is evidence that consuming adequate amounts of the micronutrients helps to maintain the natural function of your immune system.<ref name="rf2" /> These include selenium, zinc, iron, copper, folic acid, vitamins A, B6, E, and C.<ref name="rf2" />

#Make sure selenium is part of your diet. Selenium is a mineral that has antioxidant properties It is found in foods like Brazil nuts, liver, shellfish, tuna, beef, and chicken. It is being researched for its potential to help your natural immune system fight off the progression of different types of cancer.<ref name="rf2" />

#*Selenium helps the cells in your body with normal metabolism and has been identified as possibly having anti-inflammatory properties considered useful in fighting some diseases, such as some forms of arthritis.<ref name="rf2" />  

#*The recommended daily dose is about 55mcg.<ref name="rf2" />

#*There is no evidence to suggest taking vitamin A is beneficial in helping to fight infections in people that are not vitamin A deficient.<ref name="rf2" />

#*Vitamin A plays a role in the treatment of some infections that involve mucosal membranes, which is one way common cold viruses enter the body.<ref name="rf2" />

#*Vitamin A influences the production of certain types of T cells. T cells are an important part of how your body’s immune system works to fight infections.<ref name="rf2" />

#Ask your doctor about extra vitamin B2 and B6. Both of these B vitamins have been identified as playing a role in fighting off infections.<ref name="rf2" /> Natural sources of vitamin B2 include dark green and leafy vegetables, dairy products, and nuts. Natural sources of vitamin B6 include seafood and poultry.

#*Vitamin B2, also called riboflavin, has been shown to enhance the immune system in animal studies. Research in humans is ongoing.<ref name="rf2" />

#*Vitamin B6, known as pyridoxine, causes the immune system to be suppressed in people that are deficient in this vitamin.<ref name="rf2" />

#*Large doses of pyridoxine are not recommended. Supplements are only suggested in low to moderate doses and should be taken by people that are considered deficient.<ref name="rf2" />

#*Avoid taking large amounts of vitamin B6 unless your doctor advises you to do so.<ref name="rf2" />

#*Vitamin D has been shown effective in treating tuberculosis (doctors have long found exposure to sunlight helpful in treating TB), because it triggers an antimicrobial response to the disease. Scientists are researching whether or not the Vitamin D produced by sunlight has the same affect on other diseases like the common cold.<ref name="rf2" />

#*Vitamin E has been shown to boost the body’s response to certain vaccines. More work is needed to clearly understand this finding.<ref name="rf2" />

#*In people over the age of 65, higher than normal vitamin E doses were given following hepatitis B and tetanus vaccines. The vitamin E improved the performance of the vaccines.<ref name="rf2" /> So far, the results are limited to those two vaccines only, and only in people over age 65. Work in this area is ongoing.<ref name="rf2" />

#Use zinc. It is important to have enough zinc in your diet, but too much zinc can actually interfere with the immune system.<ref name="rf2" />

#*Taking zinc within the first 24 hours of developing cold symptoms may help to reduce the severity and the duration of a cold.<ref name="rf6">https://nccih.nih.gov/health/tips/flucold.htm</ref>

#*Do not use intranasal zinc products. Research has linked the intranasal use of zinc to severe side effects, including the loss of the ability to smell.<ref name="rf6" />

#*Taking zinc orally can cause gastrointestinal problems, including nausea.<ref name="rf6" />

#*Taking zinc for long periods of time can cause some types of mineral deficiencies.<ref name="rf6" />

#Beware of product labels. Herbal products and the claims they make are not regulated by the FDA. In addition, the companies are not required to show evidence that supports their claims.<ref name="rf2" />

#*Having said that, there is some good preliminary evidence to support the possible benefit of some herbal products.<ref name="rf2" />

#Take ginseng. North American ginseng root has been rated by a division of the United States National Library of Medicine as being possibly effective in preventing colds.<ref name="rf7">https://www.nlm.nih.gov/medlineplus/druginfo/natural/967.html</ref>

#*Taking 200mg twice a day during the cold and flu season may help to prevent catching colds or possibly even the flu.<ref name="rf7" />

#*The study suggests this may be effective in adults ages 18 to 65. The researchers go on to report that it may not help to prevent the first cold of the season, but may help to prevent further colds.<ref name="rf7" />

#Consider taking garlic. Some evidence suggests that garlic may have some ability to help fight infections.<ref name="rf2" />

#*While this work is promising, human research is yet to show efficacy in controlled scientific studies.<ref name="rf2" />

#Take probiotics. There is clear research that now supports the work done by “good” bacteria that lives in the gut in helping your immune system to function properly.<ref name="rf2" />

#*Probiotics do support good bacteria, but the direct scientific link between taking probiotics and improving your immune system is still not established.<ref name="rf2" />

#*Take care to [[Select an Acidophilus Supplement|choose probiotic]] products carefully as they are not regulated and they are not all the same.<ref name="rf2" />

#Use other herbal products with caution. Products that contain herbs like aloe vera, echinacea, and licorice root, claim to help fight infections.<ref name="rf2" />

#*Many of these agents can be harmful and scientific evidence to support their claims of efficacy specific to improving your immunity is lacking.<ref name="rf2" /> This does not mean the claims are not true, but there is little evidence to support the claims.<ref name="rf2" />

#*Echinacea has been written about many times, claiming to help with the prevention of colds. Echinacea may shorten the duration of your cold;<ref name="rf8">http://www.mayoclinic.org/diseases-conditions/common-cold/expert-answers/echinacea/faq-20058218</ref> however, researchers at Harvard suggest using echinacea with caution.<ref name="rf2" />

#*In addition, echinacea can be dangerous. People with allergies to ragweed have suffered serious allergic reactions when taking echinacea, including some episodes of anaphylactic shock.<ref name="rf2" />

#*There is little evidence that aloe vera does anything to alter the immune response. Topical application for various skin conditions has been shown to be helpful, but there is no evidence to support the use of aloe vera in preventing colds.<ref name="rf2" />

#*Licorice root has been used in Chinese medicine for many years; however, it is usually combined with other herbs and ingredients. The specific claims of efficacy for licorice root have yet to be scientifically validated.<ref name="rf2" />

#*Talk to your doctor before using licorice root since it can interact with many commonly used prescription medications. Do not use licorice root for an extended period of time.<ref name="rf9">http://umm.edu/health/medical/altmed/condition/common-cold</ref>

#Take practical steps to prevent infections. Follow good personal hygiene habits and use common sense to control your exposure to germs that can cause infections like the common cold.<ref name="rf2" />

#*In addition to adopting healthy lifestyle habits and maintaining a healthy diet, avoiding contact with unwanted germs is the next most effective step in helping your immune system to keep you healthy.<ref name="rf2" />

#Wash your hands. The best way to prevent catching a cold is to keep your hands clean and wash them frequently.<ref name="rf10">http://www.nlm.nih.gov/medlineplus/commoncold.html</ref>

#*Always wash your hands after using the bathroom, assisting a child to use the bathroom, and changing a diaper.<ref name="rf10" />

#*Be sure your hands are clean before you begin food preparation. Wash your hands frequently as you prepare your meal.<ref name="rf10" />

#Clean your environment. Keep surfaces as clean as possible, especially those used to prepare food.<ref name="rf10" />

#*Keep door knobs, sink handles, mats used for napping by children, and bathroom surfaces clean.<ref name="rf10" />

#*Disinfect surfaces using EPA-approved products. The websites for both the [http://www.cdc.gov/hicpac/Disinfection_Sterilization/3_4surfaceDisinfection.html Centers for Disease Control and Prevention] (CDC) and the [http://www2.epa.gov/pesticide-registration/selected-epa-registered-disinfectants Environmental Protection Agency] provide more information.<ref name="rf11">http://www2.epa.gov/pesticide-registration/selected-epa-registered-disinfectants</ref>

#*The CDC and the EPA publish information on agents that are approved as disinfectants for commercial, hospital, and residential use.<ref name="rf12">http://www.epa.gov/oppad001/list-l-ebola-virus.html</ref> Examples of residentially approved products include two familiar brand names, Lysol® products and residential cleaners made by Clorox®, among many others.<ref name="rf12" />

#Avoid touching contaminated objects. If you are around someone that is sick, be aware that their germs are likely on their hands.<ref name="rf13">http://www.cdc.gov/features/rhinoviruses/</ref>

#*Pay attention to objects touched by the sick person and properly clean the objects as soon as possible to control the spread of germs.<ref name="rf13" />

#*Do not hug, shake hands with, or kiss, someone with an infection.<ref name="rf13" />

#Use paper towels. Avoid using fabric or cloth towels when several people need to dry their hands after washing.<ref name="rf10" />

#*Using hand sanitizer is a good way to clean germs from your hands without the need for a towel.<ref name="rf10" />

#Select daycares with smaller classes. Exposing your child to other children at an early age is not necessarily a bad thing, as this helps to strengthen their immune system.<ref name="rf10" />

#*To prevent some colds, the flu, and other infections, choosing classes with smaller numbers of children enrolled may help to limit your child’s exposure to an excessive amount of germs.<ref name="rf10" />

#*Breastfeeding an infant is key in boosting the child’s natural immune system, even years later.<ref name="rf10" />