Cold and Flu

A “cold” is simply the common term to describe symptoms from one of many different viruses that cause the illness. “The Flu” is the common term for the disease caused by the influenza virus, of which there are many strains. Symptoms of colds are similar to the Flu, although the Flu tends to be more severe and typically has more likelihood of muscle aches and fatigue too. Both colds and Flu infections are very common and transmitted either by physical contact (unwashed hands) or from the air (cough, sneeze). Symptoms for colds and the Flu may last from 2 days up to 7 or more days (depending on the symptom) and may include:

• Fatigue
• Muscle aches/soreness
• Sneezing
• Runny nose
• Cough, wheezing, bringing up phlegm
• Sore throat
• Fever

Both cold and Flu viruses change their DNA frequently, which is why we might get multiple colds in our lifetime. This has made it difficult to treat colds and Flu medically over the years. The Flu vaccine is one tool that has been developed to help prevent Flu infections, but is only able to lower the risk of catching the top few (out of many) of the previous year’s Flu viral strains and has not been shown to be very helpful at reducing the risk of complications related to the Flu in healthy individuals. The flu vaccine’s main benefit, albeit limited, is for herd immunity for the purpose of protecting the sickest and most vulnerable among us. The Flu vaccine is not, however, a requirement for an average healthy person’s health, as a healthy immune system should be able to fight the infection easily. A Nutritarian eating style boosts the immune system to help protect from and fight infections quicker and more efficiently, reducing the severity and duration of symptoms.

Diet

• A Nutritarian eating style emphasizes various immune system-boosting foods, such as mushrooms, berries, leafy greens, and others. These foods contain nutrients that help support an optimal functioning immune system, and when eaten regularly, they can reduce the chance of getting ill, as well as the severity and duration of viral infections. But, this benefit will best be achieved if it is followed generally as a preventative measure and not after getting sick.
• Many feel a lack of an appetite during an illness, such as a cold or Flu, and it is generally appropriate to eat lightly or fast for 1-3 days in response to this, which allows the immune system to enhance its defenses.

Rest

During a cold or Flu, rest is an important part of achieving the quickest recovery time. If possible, allow yourself to take time off and rest (sleep) with low stress and physical activity in order to allow your body to focus its energy on fighting the virus.

Water

Paying close attention to your thirst, and staying hydrated while infected with a cold or Flu virus is important.

Supplements

Taking a multivitamin that includes zinc, iodine, vitamin B12, and vitamin D as a supplement to a Nutritarian eating style will help ensure adequacy. Maintaining sub-optimal levels of any of these micronutrients can enhance susceptibility to viral illness. This will help reduce the risk of infection as well as improve the recovery from the cold or Flu, however, many commercial supplements contain synthetic nutrients, such as folic acid, that could promote immune dysfunction and increase risk of cancer. See our Vitamin Advisor.

Wash hands

When in public, keeping your hands away from your face and washing them after touching doors and public facilities can decrease your chance of illness. If you are already infected with a cold or Flu virus, it is best to stay home and away from others.