Almost all of us will experience a head cold at some point. In fact, according to the CDC, the average adult experiences 2-3 colds per year. With another cold season already in full flight, here are a few immune-boosting suggestions for kicking the sniffles.
A couple of weeks ago I picked up a nasty head cold. On Wednesday night I began to feel achy and fatigued and by Friday, the rapturous claw of a head cold had me in its grip. I got the usual potpourri of less-than-pleasant cold symptoms and spent the rest of the week clinging to a tissue box like it was some sort of psychological crutch.
Naturally, the full artillery of immune-boosting foods was deployed early on. I’ve gotten tons of questions about this of late, so I thought I would share my evidence-based nutrition tips for banishing a cold.
Immune-Boosting Foods
1. LOTS of fruit and veggies.
Why? Studies show that consuming vitamin C rich foods reduces the duration and severity of cold symptoms, and fruit and veggies such as citrus, red peppers, kale, berries, and broccoli are loaded with vitamin-C [1]. Fruit and veggies are also rich in vitamin A, and phytonutrients which also support immunity.
What I did: Since I wasn’t particularly hungry or interested in forking through a salad three times a day, I added extra fruit and veg to smoothies to make sure that I was getting enough of the good stuff!
2. Protein-rich foods at every meal
Why? This is a less obvious one, but there are a couple of good reasons for getting enough protein when you’re under the weather. Protein contributes to tissue repair and helps maintain muscle mass and strength during illness. Furthermore, many sources of protein such as beef, poultry, seafood, soy, and legumes, are good sources of zinc which, like vitamin C, has been shown to help reduce the duration of cold symptoms [2].
Finally, many protein-rich foods are also a source of iron; another mineral involved in immune function. Poor immune function is a symptom of iron-deficiency and adding a few iron-rich foods can help ward off infections, particularly if you’ve struggled with anemia before.
What I did: I purchased an all-natural rotisserie chicken from Wholefoods and added it to roasted veggies, salads, and stir-fries.
3. Probiotics
Why? While many of the symptoms of a common cold are seen above the shoulders, getting sick is an inflammatory state that affects your entire body. The gut microbiome is an important defense against pathogens, and affected by illness, as well as psychological stress, antibiotics, and nutrition. Several studies have shown that probiotics may reduce the incidence, severity, and duration of cold symptoms [3].
What I did: I filled my fridge with yogurt, kefir, and kombucha, as well as a back-up multi-strain probiotic supplement (50 billion CFUs).
4. Plenty of fluids
Why? Heat production and water loss increase during illness, making severe dehydration more likely. Water helps regulate temperature, carry away wastes, transport nutrients, and cushion tissues, all of which are particularly important when you’re feeling flu-y. Dehydration during illness can lead to serious and permanent damage.
What I did: With my usual exercise routine on hold, this is something that I could have been better about. Several times I found myself feeling extra awful because I was dehydrated. I ended up putting a liter of coconut water next to my water bottle and switching between the two. I have a sweet tooth so the sweetness of the coconut water helped me get more fluid down while I was battling a cold.
5. Vitamin D
Why? Vitamin D is involved in several immune pathways and low vitamin D is associated with poor immunity [4]. Many people fall short of the daily vitamin D recommendations, especially in winter when endogenous synthesis from sunlight exposure drops.
If you live in a warm climate, 20 minutes of unprotected time in the sun is probably all you need for your body to synthesize adequate vitamin D (although it may vary from person-to-person). If you live in a cooler climate or spend most of your time indoors, consider taking 1000-2000IU of vitamin D3 a day in the form of a supplement during the colder months to get your daily fix.
What I did: I spent a short amount of time sitting in the sun each day I was sick. I keep supplemental vitamin D as a backup.
6. Elderberry
Why? Elderberry contains several phytonutrients and has been shown to have antibacterial and anti-viral properties. Small human trials suggest that elderberry can reduce the duration and severity of cold symptoms when taken at the onset of illness [5]. The ideal dosage seems to be around 600mg elderberry extract per day, split into multiple doses, however, we still have much to learn about this super berry.
What I did: I’m not going to lie– this one got skipped this time around, however, I thought it was important to illuminate the evidence on this increasingly popular natural cold remedy.
In summary…
A healthy, varied diet can help you recover from a head cold, but it’s not a replacement for conventional medicine or rest. Yes, I was strategic with my nutrition choices while I was sick but that wasn’t all I did to heal. I took a couple of days off exercise, napped often, and got well-acquainted with Netflix. In addition, I took cold medicine and ibuprofen when I needed it, and hydrated like it was my job. I needed a rest, and getting a cold forced me to do just that.
References
[1] Vitamin C for preventing and treating the common cold. Hemilä H, Chalker E. Cochrane Database Syst Rev. 2013 Jan 31;1:CD000980. doi: 10.1002/14651858.CD000980.pub4. Review.
[2] Zinc for the common cold. Singh M, Das RR. Cochrane Database Syst Rev. 2011 Feb 16;(2):CD001364. doi: 10.1002/14651858.CD001364.pub3. Review. Update in: Cochrane Database Syst Rev. 2013;6:CD001364.
[3] Probiotics for preventing acute upper respiratory tract infections. Hao Q, Dong BR, Wu T. Cochrane Database Syst Rev. 2015 Feb 3;2:CD006895. doi: 10.1002/14651858.CD006895.pub3. Review.
[4] Vitamin D, innate immunity and upper respiratory tract infection. Bartley J. J Laryngol Otol. 2010 May;124(5):465-9. doi: 10.1017/S0022215109992684. Epub 2010 Jan 13. Review.
[5] Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: A meta-analysis of randomized, controlled clinical trials. Hawkins J, Baker C, Cherry L, Dunne E. Complement Ther Med. 2019 Feb;42:361-365. doi: 10.1016/j.ctim.2018.12.004. Epub 2018 Dec 18.
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