Want to keep warm and have your skin thrive this winter season? Let’s see what trusty old Ayurveda has got to say about warm foods you should consume during the harsh winters! When the word winter comes to mind, the first thing which pops up is a hot cup of your favourite brew or your mother’s famous warm delicacy. Did you now that the food we eat is closely associated with the weather? Ritucharya is an ancient Ayurvedic practice and is comprised of two words, “Ritu” which means season and “charya” which means Regimen or discipline. Ritucharya consists of lifestyle and ayurvedic diet routine to cope with the bodily and mental impacts caused by seasonal changes as recommended by Ayurveda. Ritucharya is a powerful, health giving ayurvedic tool that helps us live according to the changes in season and make internal adjustments so that our doshas are in a state of balance. People do not know or ignore the suitable types of food stuffs to be followed in particular season, this ...
By Eric Madrid MD
The
“common cold” is the most common infection one can contract. There are
over 220 viral strains that can cause cold symptoms. Rhinovirus is the
most frequent, responsible for 50% of infections. The coronavirus is a
close second, causing 15 to 30% of all colds according to a 2012 study
in the Journal of Virology.
Both SARS (Severe Acute Respiratory
Syndrome) and MERS (Middle East respiratory syndrome) are virulent
strains of the coronavirus. The Wuhan virus, first isolated in the Wuhan
province in China in December 2019, is feared to be just as infectious
and dangerous.
Common cold symptoms include cough, runny nose,
fever, sore throat, shortness of breath and fatigue. The Wuhan strain
can lead to pneumonia, respiratory failure, and even death. Antibiotics
kill bacteria, not viruses, so prevention of infection and symptomatic
care when afflicted is crucial.
Thousands of people have been
infected worldwide with the Wuhan strain. Over a hundred more have died.
International travel via planes and trains makes passing on of the
virus frightful.
Simple Strategies to Help Strengthen the Immune System and Prevent Viral Transmission:
- Frequent handwashing with anti-microbial soap and warm water
- If you have a cough, cough into your sleeve, not your hand
- Use your knuckles instead of fingertips to push open doors or press elevator buttons
- Wear a facemask when using public transportation
- Remain well hydrated
- Consume a diet high in antioxidant containing foods (Fruits, vegetables)
- Minimize the intake of sugar and processed foods
The
following supplements may also be beneficial in preventing viral
infections and fighting cold symptoms. Note: We make no claim about
preventing the Wuhan virus specifically, only viral infections in
general.
Vitamin D
In my Southern California Practice, 80 percent of patients are vitamin D deficient. The incidence is higher in less sunny climates. I routinely recommend my patients supplement with vitamin D.
A
2019 study in the International Journal of Environmental Research and
Public Health concluded that those with higher blood levels of vitamin D
were at lower risk for Upper Respiratory Infections compared to those
with lower vitamin D blood levels.
In a 2017 study in the British
Medical Journal, researchers evaluated 25 randomized controlled trials
which included 11,321 participants, whose ages ranged from babies to 95
years of age.
In total, vitamin D supplementation reduced the
risk of an upper respiratory infection by 12 percent. Those who had
vitamin D blood levels less than 25 nmol/L (10 ng/dl) noticed the
biggest benefit and saw a 70% decrease in infection rate when they were
supplemented. In patients who had a vitamin D level greater than 25
nmol/L (10 ng/dl), a 25% reduction in respiratory infections was seen.
Suggested dose: 1,000-2,000 IU for children and 2,000 to 5,000 IU daily for adults.
Zinc
As we age, the absorption of important minerals like zinc can
be impaired. The WHO or World Health Organization estimates that up to
one-third of the world population is deficient in Zinc. Additionally,
poor dietary intake of zinc-containing foods or routine ingestion of
alcohol can also result in chronically low zinc levels. Zinc deficiency
is associated with increased risk for infection, along with other
issues.
A 2016 study in the British Journal of Clinical
Pharmacology concluded, “common cold patients may be encouraged to try
zinc lozenges for treating their colds” while a 2017 study concluded,
“common cold patients may be instructed to try zinc lozenges within 24
hours of the onset of symptoms.”
Another 2017 study showed both zinc gluconate lozenges and zinc acetate lozenges are equally effective.
Lastly,
a 2018 study in the Journal of Immunology Research showed that a zinc
deficiency could weaken the immune system and that zinc-dependent
proteins are required to achieve an optimal immune response against
invading pathogens.
Suggested dose: zinc lozenges, 30 mg as directed on the label. Also available in capsules and multivitamins.
Elderberry
Elderberry (Sambucus
sp.), a flowering plant, has been used for hundreds of years for
medicinal purposes by native populations all over the world. In recent
years, elderberry’s popularity has caught on. Indigenous Americans are
said to have used elderberries as treatment for various infections and
fever. While there are no studies specifically regarding coronavirus,
here is what we know.
A 2016 study showed that elderberry could reduce the duration of cold symptoms in airline travelers.
A 2019 study in Complementary Therapies in Medicine evaluated 180 participants.
They
found that Elderberry could substantially reduce upper respiratory
infection symptoms. They concluded that “These findings present an
alternative to antibiotic misuse for upper respiratory symptoms due to
viral infections, and a potentially safer alternative to prescription
drugs for routine cases of the common cold and influenza
Lastly, a
2001 study and 2002 study both showed elderberry’s benefit in
strengthening the immune system response. This is key to preventing and
fighting off any infection. In addition, a 2012 study concluded the
concentrated juice of elderberry had a beneficial effect by stimulating
the immune system’s response and thereby preventing a viral infection.
Elderberry is available as a supplement, syrup, gummy and lozenge.
Additional Supplements
Other supplements that may be helpful include vitamin C and probiotics while the essential oils rosemary, peppermint, and eucalyptus can reduce symptoms of a cold.
https://eg.iherb.com/blog/how-to-help-prevent-viral-respiratory-infections/900
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