The season for coughs and cold has started let’s see what can be done to minimize the symptoms and or shorten the illness:
What can be done to strengthen our immune system?
Coughs and colds are common, particularly during the colder months. While there is no guaranteed way to prevent every infection or instantly cure a cold, there are simple steps that can support general health and help relieve symptoms.
Supporting your immune system
- Eat a balanced diet with plenty of fruit, vegetables, protein, and whole foods.
- Get enough sleep and rest.
- Stay physically active when you are well.
- Drink enough fluids.
- Manage stress where possible.
- Avoid smoking and excessive alcohol.
- Keep up to date with recommended vaccinations.
- The old remedy or chicken soup, or vegetables soups with onions, ginger, cumin and tumeric, garlic and cabbage and anything warm is still valid for colds of the present times!
Helping to relieve cold and cough symptoms
- Rest and sleep: Giving your body time to recover is important.
- Drink plenty of fluids: Water, warm drinks, and soups can help you stay hydrated and soothe the throat.
- Warm soups: Chicken soup or vegetable and ginger soups can be comforting and provide fluids and nutrients.
- Honey and lemon: Warm drinks containing honey and lemon may soothe a sore throat and cough. Honey should never be given to babies under 12 months due to possible bacteria.
- Saline nasal sprays or drops: These can help relieve a blocked nose and are available in suitable forms for adults, children, and babies.
- Salt-water gargles: Adults and older children who can gargle safely may find warm salt water helpful for a sore throat.
- Warm baths or showers: These may help you feel more comfortable, although care should be taken to avoid overheating.
Vitamins and supplements
A healthy diet is usually the best way to obtain vitamins and minerals.
- Vitamin C: Vitamin C taken during the day, may reduce the duration of your cold or coughs, vitamin C is eliminated via urine every few hours, hence taking a little bit every few hours, either through extra supplement or food can support your immune system and your body, if you take too much vitamin C for you, you will know as it will give you a bit of a loose bowel.
- Zinc: Zinc may also help shorten some colds if taken appropriately and early, but excessive amounts can cause side effects and interact with medications. Speak to a pharmacist or healthcare professional about the right product and dose. (if you are taking any serious medications especially blood thinning, I would stay away from vitamin C or zinc, zinc take only a max of 15 mg).
- Probiotics: Some research suggests certain probiotics may have benefits, and again, this will support your immunity, and your family immunity. It is not a substitute for seeing your GP for you or especially for babies or children.
Important safety advice for babies and children
Babies and young children should not be given adult supplements, herbal remedies, essential oils, or cold treatments unless they are specifically recommended for their age by a qualified healthcare professional or pharmacist.
Avoid using strong essential oils around babies unless a healthcare professional confirms that the product and method are appropriate. Essential oils should never be swallowed, and they should be kept away from children’s reach.
What to avoid
Some popular remedies have limited evidence or may cause irritation or harm. In particular, inhaling powdered salts or other substances directly into the lungs is not recommended, as it may irritate the airways.
When to seek medical advice
Seek medical advice if symptoms are severe, getting worse, lasting unusually long, or if there is difficulty breathing, chest pain, dehydration, confusion, or a persistent high fever. Babies with breathing difficulties, poor feeding, or unusual sleepiness should be assessed promptly.
For personalised advice about supplements, medicines, pregnancy, babies, or existing medical conditions, speak with a pharmacist, GP, a nutritionist like myself where ever you live, to optimize your immunity and that of your children, if you are breastfeeding you can optimize your nutrition and the baby will get your own immunity.
