Cold Prevention

By Bonnie Jenkins, Advanced Natural Medicine

A few weeks ago, my husband and I were reminded that cold and flu season had arrived. Flying back from Atlanta, we were seated directly in front of a little girl who coughed and sneezed her way through the clouds. Three days later, both of us started to do the same.

Fortunately, I keep our medicine cabinet well-stocked with several herbs that quickly counter these seasonal viruses. Since the U.S. Department of Health and Human Services says that each American is likely to catch two to six colds this year – and at least one in every 10 people will come down with the flu – you just might want to get your medicine cabinet ready too.

The Echinacea Debate

A few years ago, a study came out claiming that echinacea wasn’t an effective way to combat colds. What they didn’t tell you was that the study used a synthetic form of the herb. They also didn’t mention that they used fairly low doses. No wonder the results didn’t favor echinacea!

But researchers at the University of Connecticut have now restored echinacea’s reputation. In a recent review of 14 studies, the UC team discovered that taking the herbal remedy cut the risk of catching a cold by almost 60 percent. In one of the studies, echinacea – taken with vitamin C – slashed the number of colds by 86 percent. When used alone, the herb reduced the incidence by 65 percent.

If you do wind up with the sniffles, taking echinacea as soon as you notice symptoms can cut the duration of the cold by a day and a half. Whether you’re looking to prevent a cold or treat one, it’s important to take the right amount. Most herbalists recommend 3,000 mg. of echinacea daily. But, be aware that you shouldn’t take this herb on a continual basis, since the benefits are only effective for a week or two. Instead of a daily dose, save the echinacea for those times when you’ve been around someone you think may be contagious. If you do start showing symptoms, pair the herb with 2,000 to 3,000 mg. of vitamin C to really bolster your immune system.

The Panax Punch

If you want to try something you can take every day, reach for a bottle of American ginseng – also known as Panax quinquefolius. Ginseng provides a one-two punch by boosting your immunity and by fighing off viruses.

In one recent study, 323 healthy people took either 200 mg. of American ginseng or a placebo after breakfast each day for four months (November through February). Compared with the folks taking a placebo, those using the ginseng had fewer colds and reported fewer sick days.

American ginseng is extremely safe, so you can take it daily for as long as you want during cold and flu season. Just don’t exceed four months without taking a break for a month or so. Look for a standardized extract containing 4 to 7 percent total ginsenosides and take 200 mg. daily. This dose will fortify your immune system within a week or two.

Food Fighters

Researchers from Clemson University and the University of South Carolina have discovered a simple way to deal with seasonal viruses: Onions! Onions are rich in quercetin, a flavonoid that boosts the immune system and may protect against the flu.

During animal tests, quercetin blocked flu susceptibility by countering the effects of stress that can greatly increase your odds of getting sick. This recent research is an extension of other trials showing how quercetin could reduce the incidence of illnesses in people who exercised extensively.

So, if you’re running about a lot – and who isn’t during the holidays? – start adding more onions to your diet. If you aren’t a fan of onions, quercetin can be found in smaller amounts in apples, green tea, black tea, leafy green vegetables and beans. To make sure you’re getting enough, you can also take 250 to 500 mg. of quercetin in supplement form.

One Last Thing ...

The best way to prevent illness isn’t expensive or exotic. In fact, it’s something you do everyday. I’m talking about the simple act of washing your hands.

Most seasonal viruses are spread by picking up viruses that have been left on a surface, such as a door handle. Because a sick person remains contagious from the day before symptoms appear through about day seven, the best defense is a good offense.

To prevent transmitting germs, wash hands thoroughly with warm soapy water for 20 seconds, or use either an alcohol-based hand sanitizer or one containing tea tree oil.

This Just In ...

Over the past few weeks, I’ve talked about natural ways to lower your blood pressure. I’ve also told you how the resveratrol in grapes can boost your heart health. Now, a new study shows that eating grapes can lower blood pressure increased by high salt intake.

In the study, researchers from the University of Michigan fed rats either a high sodium diet or a high sodium diet supplemented with grape powder. Those eating the grape powder had lower blood pressure, better heart function, reduced inflammation throughout their bodies, and fewer signs of heart muscle damage than the rats fed a high salt diet without the grapes.

While it’s too soon to tell if this will translate to humans, grapes are a powerhouse of phytonutrients. Along with resveratrol, the nutrients in grapes help protect cells from free radical damage, lending them a reputation for disease-fighting properties. Grape phytonutrients have been shown to combat many types of cancer, including breast, colon, stomach, oral and leukemia. Studies have also shown positive effects in combating the flu as well as a host of age-related illnesses, including Alzheimer’s and Parkinson’s disease.

So start enjoying the benefits of this tasty fruit. Serve a glass of wine with dinner. Toss a handful of seedless green and red grapes into a salad. Or nosh on a bowlful of grapes while watching TV. Personally, I can’t think of a more delicious way to stay healthy!

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References:

Davis JM, Murphy EA, McClellan JL, et al. “Quercetin reduces susceptibility to influenza infection following stressful exercise.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2008; 295: R505-R509.

Predy GN, Goel V, Lovlin R, et al. “Efficacy of an extract of North American ginseng containing poly-furanosyl-pyranosyl-saccharides for preventing upper respiratory tract infections: a randomized controlled trial.” Canadian Medical Association Journal. 2005; 173: 1043-1048.

Seymour EM, Singer AAM, Bennink MR, et al. “Chronic Intake of a Phytochemical-Enriched Diet Reduces Cardiac Fibrosis and Diastolic Dysfunction Caused by Prolonged Salt-Sensitive Hypertension.” Journal of Gerontology: Biological Sciences. 2008;63A:1034-1042.

Shah SA, Sander S, White CM, et al. “Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis.” The Lancet Infectious Diseases. 2007; 7: 473-480.