Transcript How to avoid catching a cold

Healthy Living and Lifestyle Tips
Cindy Sass, Registered Dietitian
January 19, 2012
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A common cold is an
illness caused by a virus
infection located in the
nose.
Adults average 2 to 3
colds per year and
children 6 to 10.
There are over 100
different cold viruses.
Colds last on average for
one week.
Mild colds may last only 2
or 3 days while severe
colds may last for up to 2
weeks.
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The symptoms of a common cold include:
Sneezing,
 runny nose, nasal obstruction,
 sore or scratchy throat,
 cough, hoarseness,
 mild general symptoms like headache, feverishness,
chilliness, and not feeling well in general.
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Not everyone who is
exposed to the cold
virus will get sick
with the symptoms.
Cold symptoms are
not caused directly by
the virus but by the
infected persons
immune system.
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Cytokines are protein molecules that the
immune system produces when you are
affected by a cold virus.
Cytokines travel to the site of a infection where
they direct the immune response.
These cytokines are the main cause of the
symptoms you experience when you have a
cold.
You want your body to produce cytokines, but
not too much of them.
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Some people may be
genetically designed
to have a more robust
cytokine response.
A weak immune
system has nothing to
do with getting a cold.
Perfectly healthy
people can get colds if
they are exposed to
cold viruses
Of Getting a Cold
“The most reliable finding
in my research is that
people who express more
positive emotions all the
time, who are upbeat, are
much less likely to
develop colds when we
expose them to cold
viruses.”
Professor Sheldon Cohen
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People are as much as
five times more likely
to develop colds if
they are experiencing
significant stress such
as unemployment,
marital problems, or
conflicts with friends.
The stress has to last a
month or more before
it has a significant
impact .
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People who sleep
more than seven
hours a night are
much less likely to
develop colds.
People who averaged
less than seven hours
a night were three
times more likely to
develop a cold than
those who averaged
eight hours.
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Numerous studies
have found that
people who exercise
during the the fall and
winter, the fewer sore
throats, headaches,
fever and other
ailments they
suffered.
When exercisers get
sick, their symptoms
are milder.
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Nasal secretions containing cold viruses
contaminate the hands of people with colds .
Also, cold viruses may contaminate objects and
surfaces in the environment of a cold sufferer.
Young children are the major reservoir of cold
viruses and a particularly good source of virus
containing nasal secretions.
Limit contact with known cold sufferers,
especially during the first three days of their
illness.
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Practice preventive measures which keep cold
virus from entering the nose:
Wash hands after contact with cold sufferers
and objects and surfaces they may have
contaminated.
Keep fingers out of the eyes and nose.
Avoid having cold sufferers cough and sneeze
on you or in your direction.
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Removes cold viruses from the skin of the hand
and fingers.
Virus is removed by the mechanical action of
washing.
Is especially important after contact with a cold
sufferer or with objects or surfaces which may
be contaminated.
Is particularly important after contact with
young children with colds.
Germicidal hand lotions do not reliably kill
rhinovirus, the most important cold virus.
Of Getting a Cold
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On a yearly basis, not
just when you start to
feel unwell.
Rely on real food not
vitamins.
Eat more fruits and
vegetables.
Lean meat and poultry,
fish, whole grains, nuts
and seeds, low fat dairy.
A healthy body tends to
have a healthy immune
system.
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Powdered extract from
the American Ginseng
plant.
Will not stop colds and
the flu in its tracks or
give immediate relief
like it claims.
Has some evidence that
it may reduce
frequency, duration and
severity of colds.
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Does not prevent
colds.
In 30 studies in which
people got some
10,000 colds it cut the
duration of a cold by
about half a day.
Most people took 1000
mg before and while
they were sick.
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Probiotics may help colds.
Data from 10 randomized
clinical studies involving
3,451 participants showed
people who consumed
probiotics for more than a
week had 12 percent fewer
respiratory infections than
those who were treated for
less than a week or given a
placebo.
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Cold-Eeze,, EpiCor,
Airborn, very little
evidence that these
have any benefit.
Vitamin D – evidence
is meager.
Echinacea – most
studies show it does
not prevent or lessen
cold symptoms.
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Have an upbeat personality
Avoid long term stress
Sleep well
Engage in moderate exercise
Wash your hands , try to avoid touching your
face
Eat more fruits and vegetables.
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Take 1,000 mg of vitamin C
Eat yogurt or another source of probiotics
Take Cold Fx
A website to check out for treating your cold
symptoms and other information about the
common cold
www.commoncold.org
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