Winter Warrior - Cold Fighting Supplements
Angela Marks

As the chilly wind blows and our sniffles grow, we often look for a solution to make us feel better. Although many people are convinced that a cold results from exposure to cold weather, researchers from The National Institute for Allergies and Infectious Diseases (NIAID) have found that these conditions have little or no effect on the development or severity of a cold. In the United States, most colds occur during the fall and winter. The seasonal variation may relate to cold weather because it prompts people to spend more time indoors, increasing the chances that viruses will spread from person to person. Seasonal changes in relative humidity also may affect the prevalence of colds. The most common cold-causing viruses survive better when humidity is low, typically the colder months of the year. Cold weather also may make the nasal passages' lining drier and more vulnerable to viral infection.

It is quite surprising to learn the significant economic impact of the common cold. The National Center for Health Statistics (NCHS) estimated that colds caused 45 million days of restricted activity and 22 million days lost from school in 1996! Therefore, it is important to know more about the illness and how to protect yourself through the winter months ahead. The first step in protection from this ailment is to understand its etiology and how it differs from the flu.

Nasal congestion and sneezing are symptoms of the common cold that can be caused by over 200 viruses involving the upper respiratory tract. Closely related, the flu has its origin in several strains of the influenza virus, and usually results in chest discomfort and cough, fatigue and weakness, muscle aches, headaches, and a fever. Although other viral infections, especially colds and intestinal ailments such as gastroenteritis (a condition that causes diarrhea, nausea and vomiting) are often referred to as the flu, they are not. Real influenza usually doesn't affect your intestines. However, colds occasionally can lead to secondary bacterial infections of the middle ear or sinuses, requiring treatment with antibiotics. Since it can be easy to confuse a viral infection with a bacterial infection, we often mistakenly ask our doctor for antibiotics thinking that will provide a quick fix. However, your doctor will be quick to tell you that your cold or flu cannot be cured by a prescription medication and overuse of antibiotics can result in new generations of bacteria that may be resistant to current antibiotics.

Now that you are more knowledgeable about the causes and symptoms of a cold, you may want to learn simple tips to becoming a Winter Warrior.

· Wash Your Hands
In order to avoid the flu and colds, you should always wash your hands before eating, after you go outside, and after possible exposure to infected persons. If you are in contact with someone who has cold or flu-like symptoms, they may be spreading contagious droplets to the buttons on the copy machine, the railing on the stairs, or the exercise machine at the gym. You cannot be too careful, so wash your hands frequently.

· Get Moving
Exercise can work wonders in killing germs because it "pasteurizes" your blood. When you engage in aerobic activity such as walking, riding a bike, or jogging, your core body temperature will increase. So, unless you have congestion in your chest, don't stop your aerobic exercise, it may actually help you get over the bug.

· Go to Sleep Earlier
Research has shown that a lack of sleep can reduce your natural t-killer cells that fight off infection. When you do not get adequate sleep, your immune system will be compromised, so make a commitment to stick to a bedtime schedule that provides you with at least 7-9 hours of sleep. For those of you who are workaholics, realize that sleep is vital to your ability to concentrate and perform to your potential! You can find a way to get to bed on time, put it in your day planner and stick to it.

· Eat Colorful Fruits & Vegetables
There are certain antioxidants in foods that may play an important role in deterring upper-respiratory tract infections. Eating a well-balanced diet that is full of colorful fruits and vegetables can help your body defend itself. Take a look at your plate and make sure that each meal includes at least two servings or fruits and vegetables. Remember, potatoes and French Fries do not count as vegetables!

· Consider Nutritional Supplements

Echinacea
It appears that this herb has the ability to act as a stimulant to immune cells involved in fighting infection and might reduce the severity and duration of colds when taken when symptoms first develop. Because there are many different preparations of Echinacea, it is important to know that the species that has shown to be most effective for alleviating cold symptoms is Echinacea purpurea above ground parts (herb) extract. Studies have shown that a three tablet twice a day dosage of Echinaforce (6.78 mg per tablet) has been effective in alleviating cold symptoms. However, it is not recommended that you take any preparation of Echinacea for more than eight weeks because it could become toxic to your liver. In addition, Echinacea has been observed to cause allergic reactions in some people with a history of asthma or allergic rhinitis. Also, until more is known about this herb, do not take if you are pregnant or nursing.

Vitamin C
Many people are convinced that taking mega doses of vitamin C will cure their cold. To test this theory, several large-scale, controlled studies involving children and adults have been conducted. To date, no conclusive data has shown that very large doses of vitamin C prevent colds, although there is a lot of evidence to suggest that it does. Nevertheless, this powerful antioxidant may reduce the severity or duration of symptoms, and it is also important in reducing oxidation of LDL cholesterol. Therefore, be sure to take 500 mg of this water-soluble vitamin twice a day. Larger doses are not necessary unless you are an elite athlete training at a maximum heart rate as defined as (205 - 0.5 x your age) for five hours or more per week. Too much vitamin C can cause diarrhea, a particular danger for elderly people and small children. In addition, too much vitamin C distorts results of tests commonly used to measure the amount of glucose in urine and blood. Combining oral anticoagulant drugs and excessive amounts of vitamin C can produce abnormal results in blood-clotting tests.

Zinc
When used as a lozenge, zinc can also help to significantly decrease the symptoms of a cold when taken at the beginning. It is believed by researchers that this mineral is best in the zinc gluconate form and is beneficial because of the way that it inhibits viral replication and boosts the immune function. In addition, it has been theorized that the amount of available ionized zinc is what determines the effectiveness of zinc in treating a cold. The amount of ionized zinc gluconate varies with different lozenges and preliminary evidence suggests that addition of citric acid, mannitol, or sorbitol can decrease the extent of the zinc ionization, while the addition of glycine does not.

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