THE COMMON COLD CURENatural Remedies For Colds And FluBy Ray Sahelian, MD Victoria Dolby Toews, MPHAVERY PUBLISHING GROUPCopyright © 1999 Ray Sahelian, M.D., and Victoria Dolby Toews. All rights reserved.ISBN: 0-89529-882-1Chapter One Boost Your Immune System and Beat the BugsThey're everywhereon your skin, in the tub, onthe kitchen sink. They're lurking between thefingers of the person you shook hands with, floatingin the air, and even lounging in the fruit salad. Andthey're looking for you, tracking and hunting you downin order to make you their next victim. You can't hide fromthem. No, you're not paranoid. This is the reality. Diseasebugs are everywhere, even thriving several feet under theAntarctic ice and within boiling natural springs. But don'tbe too terrified. Over millions of years of evolution, thehuman body has developed a good relationship with manyof the bugs on this planet. Hundreds of different bacterianow live in harmony with your body, as permanent residentsin your gut, helping to break down some foodstuffsand even helping to make nutrients such as the vitaminbiotin. And any bugs that are your enemies have quite achallenge to overcome: the highly evolved and powerfulhuman immune system. Even considering the wonderful way in which theimmune system fights off invaders, some bugs will findways to penetrate the defenses. A major premise of TheCommon Cold Cure rests on ways to boost the power of theimmune system in order not to give these bugs the opportunityto make an effective landing on your respiratory tissues.If they do land and try to get a foothold, yourstrengthened immune system can swiftly give them theboot. And if by great persistence they do start makinginroads, many of the nutrients discussed in this book willbatter them unconscious. Let's start with learning somebasic facts about our natural defenses and how we canhelp them to function better.THE IMMUNE SYSTEMDr. Sahelian went through the normal process of medicaleducation and residency just as all medical students do. Hewas taught about the immune systemhow T cells work,the role of the spleen and the thymus gland, and many ofthe intricate details of this complicated system. But hedoesn't recall ever being taught how to improve the immunesystem. It was always assumed that if you left italone, the immune system would function optimally. Therewas no reason to think that any nutritional manipulationcould influence it. In fact, Dr. Sahelian remembers askinghis immunology professor if there were any dietaryor nutritional changes we could make to boost the fightingpower of immune cells. The professor's blank stareshowed that this was the first time he had ever even entertainedthe thought. As Dr. Sahelian continued his medical education, hefell into the traditional medical trap of thinking that a specificantibiotic, antiviral, or antiparasitic medicine was theonly option in treating infectious diseases. Although suchmedicines have enormous benefits in treating and curingmany of the infections that previously incapacitated orkilled countless people, they are not the only answer.Many of the individuals who are afflicted with infectiousagents have weak immune systems. Instead of focusingexclusively on killing the germ, why not take a more comprehensiveapproach by finding ways to stimulate the immunesystem to do some of its own killing of these undesirableintruders? Although traditional medicine has advanced by leapsand bounds in certain areas, it is still in the Middle Ageswhen it comes to incorporating nutritional and immuneboostingapproaches to its armaments. But we're living inan exciting agea revolution has started with consumersdemanding that their physicians learn about and keep upwith natural approaches and alternatives to toxic drugs.We're finding natural, healthy ways to make our bodiesbetter fighters. The immune system can be improved.The Birth of the Immune SystemThe primary purpose of the immune system is to preventunfriendly germs from getting a foothold in the body. Thematuring process of the immune system begins in thewomb. Within the bone marrow of the fetus, a single primitivetype of cell called the stem cell begins to differentiateinto lymphoid cells and myeloid cells, which go on to formadditional cells of the immune system. Lymphoid stem cells mature into T lymphocytes, Blymphocytes, and natural killer cells. All of these are whiteblood cells. T lymphocytes are so called because they firstgo to the thymus gland (hence the "T") in order to mature.B lymphocytes are so called because they remain in thebone marrow (hence the "B") in order to continue withtheir development. Finally, the natural killer cells are lymphocytesthat serve in the active fight against viruses andcancer cells. Myeloid stem cells mature into neutrophils, eosinophils,and red blood cells. Neutrophils are the most abundanttype of white blood cells, which fight disease andinfection. Eosinophils are responsible for killing parasitesand are also involved in allergic reactions. Finally, redblood cells carry the oxygen that is needed to feed our tissuesand organs. (See Figure 1.1.)The Immune System After BirthAt about the time of birth, the immune system has almostfully matured. A number of immune cells are now presentin the blood, thymus gland, spleen, skin, mucous membranes,and the lymphatic system. It is absolutely necessarythat the immune system be developed by birth, forotherwise the vulnerable infant would quickly fall prey tothe countless germs of our environment. Breastfeeding isextremely important, since breastmilk contains a numberof immune components, such as immunoglobulins, thatare not present in formula. These components bolster theinfant's resistance to infection. During the first few months and years of life, infantsand children are constantly exposed to new viruses andbacteria. Each germ has specific proteins or compounds,called antigens, that can be recognized by the immune system.With each exposure, the T and B lymphocytes mountan attack by making and releasing antibodies, which areproteins that attach to the antigens, making it easier todestroy the foreign substance. Once the immune systemmakes antibodies against these antigens, it remembers(almost forever) how to make them again very quicklywhen re-exposed to the germ. Hence, as we get older, wetend to come down with fewer colds and infections becausethe immune system can quickly put out specific antibodiesthat thwart the invading germ.THE COMMON COLDAs you may already know, the word rhino means "nose." Itfollows that rhinoviruses are viruses that infect the upperrespiratory system, which includes the nose, sinuses,mouth, and throat (pharynx). Upper respiratory infections,referred to as URIs, are the most common acute illnesses inthe United States and the Western world. They constitutewhat are referred to as common colds. The usual symptomsof the common cold are nasal discharge and obstruction,sneezing, sore throat, cough, and hoarseness. Although URIs can be caused by bacteria, viruses aremuch more likely culprits. There are at least 200 differentviruses that cause colds. Most of these are rhinoviruses, butcoronaviruses, influenza, and other types also cause URIs.The SymptomsOnce the cold virus gets a foothold in the upper respiratorysystem, a person begins to experience symptoms withintwo to three days. The earliest symptoms are a feeling ofuneasiness or malaise, sneezing, runny nose, scratchythroat, slight fever, and a decrease in the senses of smelland taste. These symptoms get worse over the next two tofour days, and it is during this time that transmission ofthe virus to another person is most likely. Later symptomsof a cold include hoarseness and cough. Most symptomslast one week, but in certain individuals they can go on fortwo weeks. Sometimes a dry cough is the last symptom togo away. For practical purposes, it is not necessary to identify theexact type of virus causing a particular cold. The mostimportant role for a physician is to make sure the cold hasnot progressed to a more severe infection. Sometimes thedamage to the upper respiratory lining from the cold virusallows more virulent germs to attack, and then a simplecold can turn into a bacterial infection. Such an infectioncan spread to the sinuses and lead to sinusitis, go throughthe Eustachian tubes to cause an ear infection, or progressdown to the lower respiratory tract and result in pneumonia.(The lower respiratory system includes the trachea andthe lungs.) A secondary infection by a more virulent bug ismore likely to occur in certain populations: children; theelderly; individuals who have existing lung diseases, suchas those with asthma or emphysema; individuals whohave compromised immune systems, such as those withAIDS; and individuals who are on medicines that interferewith immunity, such as prednisone.Resistance Over TimeWhen Dr. Sahelian started his medical internship back in1984, he often came down with coldsparticularly whenhe worked in the pediatric unit. Internship was a stressfultime and the doctor always seemed to be sleep deprived.And on top of everything else, the hospital food wasn'tthat healthy. Hence, the combination of a poor diet, lack ofsleep, stress, and exposure to children with infections wasenough to overwhelm his immune system. Yet as the residencyprogressed, even though the stress continued, Dr.Sahelian didn't seem to come down with colds as frequently.Apparently he had become exposed to quite a numberof bugs and had built up antibodies against them. Usually,doctors who have been in practice for many years rarelycome down with colds because they have been exposed toalmost all of the different types of rhinoviruses. Most adults come down with a cold between two andfour times a year, while children usually average six toeight colds a year. Since the most common way to transmita cold is through human contact, most families are exposedto cold viruses through children who bring them homefrom school. Daycare centers, in particular, are hotbeds forcolds. The children are in close proximity, and they oftentouch each other on the hands and face before and afterrubbing their own noses. Cold viruses can survive on thebody or hands for several hours, during which time contactwith another person gives the virus a free ride. Althoughviruses can be transmitted through the air, hand-to-handcontact is the most reliable way to transmit thesebugs. Many of Dr. Sahelian's adult patients report that theincidence of colds in the family rose dramatically aftertheir children were placed in daycare centers. Over time, most individuals are exposed to a number ofcommon cold viruses and do not easily succumb to themduring subsequent exposure. The odds of catching a coldare thus reduced with age, except for the senior population,as their immune systems often begin to falter.THE DREADED FLUThe most common cause of the flu is the influenza virus,although other viruses, such as parainfluenza and adenovirus,produce similar symptoms. The two most commontypes of the influenza virus are identified as types A and Band are clinically indistinguishable. Although there areexceptions, most cases usually occur in an epidemic patternat varying intervals, usually in the fall and winter. It isdifficult to diagnose influenza in the absence of an epidemic,since the disease resembles many other mild, fever-producingillnesses.The SymptomsAlthough there's a good amount of overlap in symptomsbetween the common cold and the flu, these two types ofillness differ in some major aspects. The flu syndromecomes on abruptly and causes weakness, tiredness, muscleaches, headache, and fever. Unlike the common cold, duringwhich a person's temperature elevates by only aboutone degree, the flu virus can cause temperature elevationsof up to five or six degrees. Furthermore, the flu is almostalways accompanied by a cough. Muscle aches can occurin the lower back, thighs, and arms. There can even be painbehind the eyes. The flu viruses cause much more misery than the commoncold viruses. A person who is suffering from a flufeels like all of the energy has been drained out of him orher. Some individuals even suffer from temporary depression.One of the last symptoms to go away is a cough thatcan persist for weeks afterwards. Unlike the common cold, which is transmitted mostlythrough hand-to-hand contact, the most common wayinfluenza is transmitted is through small particle aerosolsin the air that are dispersed by sneezing, coughing, andtalking. Once the flu virus gets a foothold, symptoms canstart as soon as twelve hours and as late as three days afterexposure. Transmission of the virus to another person mostoften occurs during the first three days after the onset ofthe flu symptoms.Flu VaccinationsEach year, flu viruses can undergo slight variations in theirprotein structures, thus making the antibodies that thebody made in the previous year practically ineffective. Soat the beginning of each flu season, a committee at theFood and Drug Administration (FDA) determines the typesof changes the flu viruses have undergone and recommendsa new vaccine. The vaccines help individuals whoare at risk for the flu to mount a more effective defense. Flu vaccines are often given in October and November.They can protect certain individuals with weak immunesystems. Good candidates for flu vaccinations are the elderly,those with chronic heart or lung conditions, and certainhealth-care workers. However, there are also reasonswhy a vaccine is less than ideal when it comes to fightingoff the flu. See pages 26 to 27 for more information.THE TOP FOUR IMMUNE BUSTERSWhy are some people seemingly immune to colds and theflu, while others have to carry around the tissue box as if itwere a teddy bear? Quite a number of factors influence theimmune system. Of course, we cannot discount genetics.Some people are lucky to be born with highly evolvedimmune systems. And then we must take into considerationeach child's nutritional development during the stageswhen the immune system is completing development.Usually, the healthiest babies are those whose mothers hadexcellent nutritional habits and breastfed them as infants,and whose parents cooked great meals with plenty ofwholesome foods and fresh produce. Notwithstanding genetics and early childhood diet,quite a number of factors can influence a person's currentimmune status. Over the years, we have observed fourcommon factors that increase a person's risk of comingdown with colds and the flu: lack of adequate sleep; stress;poor diet; and smoking.Lack of Adequate SleepWe cannot emphasize enough the importance of good, regular,deep sleep. It plays an integral role in proper immunesystem function. Many of the immune cells, such as naturalkiller cells, are activated during deep sleep. The firstquestion Dr. Sahelian asks a patient who comes into theoffice with cold symptoms is, "How are you sleeping atnight?" In most cases, the patient will report some eventthat disrupted his or her sleep patterns, whether it be travelingthrough different time zones on a recent trip, changinga work schedule, or staying up late at parties. The bodycannot recuperate without adequate rest.StressAnother common cause of immune dysfunction is stress,whether it be psychological (such as relationship difficultiesand financial worries) or physical (for example, intenseathletic competition and illness). Stress definitely hasharmful biological effects. The immune system respondsquickly to thoughts and emotions. There are receptors onthe surface of white blood cells to which hormones andneurotransmitters attach. When under stress, substancesreleased by the brain attach to these receptors and disturbthe cells' regular functioning. The immune system can, inturn, send substances back to the brain, altering the releaseof neurotransmitters and influencing mood and cognition.At the other end of the spectrum, positive thoughts andemotions are, in some instances, believed to enhance theimmune system. Luckily, we can do something about stress. Much of it isself-induced or self-aggravated. While stuck in traffic, wecan either boil with frustration or turn on the radio andhum along with the songs. Most of our daily stress is notnecessarily due to external circumstances. Rather it is dueto our underdeveloped coping skills.Poor DietWalk into any grocery store and you'll see stacks of sodas,potato chips, cookies, and pies within impulse reach.Countless Americans thoughtlessly place these conveniencejunk foods in their shopping carts at the expense ofnutritious foods. There is no doubt that the immune systemcannot function at its best when constantly exposed tothis junk. Such food is often devoid of vitamins, minerals,and nutrients necessary for the proper function of theimmune system. Furthermore, the high levels of sugar andprocessed fats in junk food interfere with immunity.Having said that, if you normally have a good diet, don'tfeel guilty for occasionally eating desserts or munching ona convenience food. See this chapter's section on "HealthyEating Habits" for some good dietary advice.SmokingCigarette smoking can damage the lining of the respiratorysystem. When that lining is impaired, the risk increases forgerms to gain a foothold. Cigarette smoke contains manytoxic chemicals that damage the ciliahairlike structuresthat line the respiratory system and constantly sweep outgerms that have been inhaled. As a result, smoking couldwell increase your risk of catching a cold.HEALTHY EATING HABITSMuch has been written about healthy eating habits. Thebasics include several easy-to-follow guidelines. First,reduce your intake of sugar and simple carbohydrates.Use the natural, no-calorie sweetener stevia as a partialsubstitute for sugar. Also, decrease your intake of friedfoods, margarine, and baked goods. These foods containtrans-fatty acids and hydrogenated oils that interferewith the function of good fats. Fats make up the lining ofwhite blood cells. If this lining includes healthy fats fromwhole foods and fish, the immune cells are able to functionbetter. Be sure to include more omega-3 fatty acids in the diet,particularly through consumption of cold-water fish. Ifyou don't eat much fish and other marine products, takesupplements of DHA and EPA, which are two forms ofomega-3s. In addition, use more olive, canola, and flaxseedoils, and less safflower, sunflower, and corn oils, in order toget the right type of fatty acids. These fatty acids canimprove the function of immune cells by making the cellmembranes more fluid and by enabling the immune cellsto detect germs more easily. Vary your fruit and vegetable intakes by purchasingproduce that you don't normally eat. Each fruit or vegetablehas a unique set of carotenoids and flavonoids.These plant chemicals have powerful antiviral and antibacterialeffects. They also have anti-inflammatory abilitiesthat can reduce the risk for allergies. And be sure to addgarlic or onions to your salads or other dishes, since theyhave antiviral components. It is very important to drink plenty of fluids throughoutthe day. This will keep your system cleansed and well-hydrated.Drink one or two large glasses of water whenyou wake up in the morning, to help empty the colon.Furthermore, drink a variety of herbal teas instead of justregular tea or coffee. Each morning, have a different typeof tea, such as ginger, green tea, licorice, peppermint, orelderberry. Herbs contain a number of compounds thatfight germs. For more information, see Chapter 6. Finally, at least two or three times a week, add yogurtwith active cultures to your diet. The bacteria in yogurtcolonize the gut to prevent harmful germs from getting afoothold. These tips should get you started on your way toa stronger immune system. Dietary changes can make alarge difference in your body's ability to beat the bugs.IMPORTANT IMMUNE-BOOSTING SUPPLEMENTSIn addition to direct dietary changes, you can enhanceyour nutrition with supplements. Before you begin supplementation,make sure you first have good lifestylehabits, including proper sleep, good diet, exercise, andstress-reduction techniques. Once you have your basicfoundation, you can explore the benefits of natural supplementsas adjuncts to immune stimulation. We recommendthe following nutrients, especially during the winterseason: Vitamin C, 100 to 250 milligrams once or twice a day. A multivitamin supplement supplying one to two times the RDA for the B vitamins. Vitamin E, 30 to 200 international units (IU) per day. A multimineral supplement supplying 50 to 100 percent of the RDA for minerals. Fish oil capsules supplying between 500 and 1,000 milligrams of DHA and EPA, if you don't normally eat fish. If you are a strict vegetarian and do not want to take fish oil capsules, take a teaspoonful of flax oil daily. Probiotics, if you're not a yogurt eater. These probiotics contain beneficial bacteria, such as acidophilus and bifidobacteria. (If you do include yogurt in your diet, this supplement is not necessary.) Garlic pills, one or two capsules a day, if you don't normally consume garlic. Melatonin, 0.3 to 0.5 milligrams once or twice a week, an hour or two before bed. This substance is helpful if you have trouble sleeping. Remember, deep sleep rejuvenates the immune system.CONCLUSIONThere is no doubt that if you adopt the healthy lifestylehabits of proper sleep, adequate exercise, nourishingfoods, and stress management, your risk for catching thecold or flu will decrease dramatically. Taking additionalsupplements can provide you with extra protection. Sufferingfrom a few bouts of the common cold or the flu eachseason is not inevitable. Beat the viruses from the verybeginning by boosting your immune system. It's muchmore preferable than attempting to smother the symptomsonce your body has been invaded.
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