Holistically Healthy Cold Remedies

cure-your-cold

Sorry I didn’t post anything last week – I came down with a pretty bad cold at the beginning of the week.

While I was lying in bed recovering, I realized that the perfect blog post upon my return would be a list of effective cold remedies!

Now of course, when a cold gets bad enough, we may turn towards the cough suppressant and decongestant pharmaceuticals…but it’s important to remember this are merely bandages. They reduce the symptoms (frequently through the power of placebo), but they do nothing to shorten the length of the cold.

Below is a list of easy, affordable, and, best of all, clinically proven steps you can take to feel better and recover from the common cold.

  • Zinc – For my whole life I’ve heard to mega-dose vitamin C, using the popular Emergen-C packets, during a cold. While vitamin C has many uses in the body, it’s never been proven effective at “beating a cold”. However, in multiple studies, supplementing with less than 50mgs of Zinc a day reduced the length of a cold by 50%!

When you’re in the cold aisle of the pharmacy, you’ll see plenty of throat drops that have zinc in them due to these studies. But guess what? Dosages are rarely listed and many also contain Vitamin C which prevents Zinc absorption. Instead of paying top dollar for a day worth of dissolvable zinc wafers, head over to the supplement aisle and get a full bottle of standardized zinc gluconate or acetate vitamins. Break each tablet into quarters and take a piece before every meal (keeping separate from sources of vitamin C).

  • Hydrogen Peroxide – This is a more unenjoyable remedy, but not nearly as unpleasant as the awful symptoms of the rhinovirus! Purchase 3% hydrogen peroxide for a dollar at any pharmacy or market. Lay on your side at home and pour a few drops in the ear facing the ceiling. It will feel cold and may bubble or sting slightly. Tough it out and wait until the bubbling subsides (usually 5 to 10 minutes) before draining your ear, rolling over, and repeating the same process on the other side.

Although we’ve all been raised to fear germs spreading through sneezing, coughing, and runny noses, the virus that carries the common cold often enters the body through the ear canals. This tactic proves to be 80% successfully at reducing the length and severity of cold symptoms! Just be sure to start it immediately, while the germs are still multiplying in the ears, and do it as frequently as possible (at least 3 times a day during the first day or two).

  • Sinus Rinse – This method doesn’t necessarily cure a cold, but it will provide more sinus pressure relief and clear nasal passageways than most over the counter medicines. Purchase a Neti-Pot or a Sinus Rinse bottle (with pH balanced solution packets) in any pharmacy. Most packages will come with instructions but all you have to do is lean over the sink, insert the nozzle in one nostril, and squeeze the water through your sinuses and out the other side.

Be sure not to use tap water for this – you will want to boil water and let it cool to guarantee you’re not introducing any new living organisms into your body.

  • Mint/Eucalyptus Rubs – Apply a product like Vick’s Vapor-Rub on your chest, throat, and under your nose after bathing, showering, and before bed. This can help clear the sinuses, provide a cooling sensation for sore areas, and even reduce severity of coughs. It won’t end the cold any sooner, but it will provide you some much needed physical relief.
  • Spicy Food – Again, this probably won’t shorten the life of a cold, but it can make you feel immensely better. Besides clearing the sinuses and making you feel warm from the inside out, spicy foods can actually cause mild euphoria, which can act as a pain-reliever throughout the body.

I typically make a hot “tea” or chicken broth, containing lemon juice, ginger, garlic, apple cider vinegar, pepper, salt, turmeric, and cayenne. Play around with the amounts of inputs – you want enough spice that you are almost sweating by the end drinking it.

Besides these tactics, which are most effective if followed the moment symptoms appear, I also try to take extra vitamins in general, get more sleep than normal, take more steam showers (or hold my head over a boiling pot of water), and eat more fermented foods.

When I was growing up I would get a few colds every year. They would typically last 5 to 10 days, with 3 to 5 of those days being almost unbearable. Since I’ve switched my diet around and adjusted my lifestyle in general, I now only get 1 cold a year.

Last week I woke up on Monday with a tickle in my throat. By the time I got home from work I knew I was getting sick. That night I didn’t sleep for more than 2 hours without waking up in a coughing fit or struggling to breathe through a clogged nose. When I woke up Tuesday I felt so miserable, with a splitting headache from sinus pressure, that I even called out of work. After going back to sleep for a few hours to give my body time to recover, I immediately began a regimen of zinc supplementation, filling my ears with hydrogen peroxide, and sinus rinses every couple hours.

I woke up Wednesday feeling at least 50% better! I was able to get up at 5AM, go through my typical workout, and have a productive day at work. I continued using these aids throughout the weekend, reducing the frequency as the days passed.

Anecdotal reports online support these results and, as previously mentioned, even clinical studies show some of these tactics as being more effective than over the counter medicines. And they should all cost less than $20 and carry next to no side effects.

So, next time you start feeling a cold coming on, invest in this survival kit and start treatment immediately! I wouldn’t be surprised if it becomes your go-to cold remedy, taking the place of modern chemicals.

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Meal Comparison, Part 2: Lunch

This week I continue my series comparing meals from the Standard American Diet to grain-free alternatives.

Today will compare a healthy USDA-approved lunch, consisting of the following:

A sandwich made with:

2 slices whole wheat bread (enriched & fortified)

2 leaves of lettuce

2 slices turkey

2 slices ham

2 tablespoons honey-mustard dressing

1 8-ounce container of yogurt with fruit

1 medium apple

Sandwich

The grain-free meal will contain:

8 ounces salmon

1 ounce of walnuts

A salad made with:

2 cups mixed greens (spinach, romaine, lettuce, etc)

1 carrot

½ onion

Salad

Both meals total less than 650 calories and take less than 15 minutes to prepare.

Here is a macronutrient breakdown of the two meals, including a comparison of the fatty acid quality (omegas) of each.

. Total Carbs Fiber Net Carbs Protein Sat Fat Mono Fat Omega 3 Omega 6
Standard Lunch 111 8 103 23 1.8 2.2 225 2250
Grain-Free Lunch 36 12 25 50 5 9 8700 11300

The sandwich and fruit results in over 100 grams of sugar released into the bloodstream! Carbs are not inherently bad, but if this pattern is repeated regularly, for 3 meals a day, 7 days a week, diabetes and cardiovascular disease can result.

Even though “whole grains” are known for their fiber content, we see that a meal based around vegetables will provide far more fiber content. Fiber mitigates blood sugar spikes and maintains healthy gut function.

The most apparent difference is in the protein content. The sandwich and yogurt provides just over 20 grams of protein while the salmon salad weighs in at an impressive 50 grams. Imagine the benefits to cognitive functioning, physical performance, and body composition one could reap with such an adequate supply of amino acids!

Finally, we see that the omega 3-to-omega 6 ratio is about 1-to-10, risking an inflammatory state within the body. However, the salmon salad provides a much more balanced 1-to-1.3 O3-to-O6 ratio. A ratio in the range of 1-to-2 to 1-to-4 can help prevent cardiovascular disease, cancer, and certain neurological disorders.

Next is the vitamin comparison of the two meals:

. Vit A Vit C Vit D Vit E Vit K Vit B6 Vit B12 Folate
Standard Lunch 130 15 0 2 6 0.4 1.2 43
Grain-Free Lunch 34410 135 0.2 2.6 940 30 7.2 400

There’s really no need to examine any particular column. The numbers show that vegetables and healthy protein provide far more essential vitamins than refined grains, processed dairy, and “low-fat” deli meat.

Last is the mineral content of each meal:

. Calcium Iron Magnesium Potassium Sodium Zinc Copper Manganese Selenium
Standard Lunch 400 2.8 85 975 1500 3 0.1 0.7 48
Grain-Free Lunch 300 7.5 235 2825 700 3.8 1.5 2.6 108

Since the Standard Lunch includes yogurt, it will provide more calcium…but also a more acidic environment which may leech calcium from the bones.

The salmon salad still wins in every other category but we still see that grains are a decent source of minerals. As I mentioned last time however, a small serving of nuts will provide certain nutrients that aren’t found as abundantly in vegetables.

In conclusion, this side-by-side comparison of a “well-rounded, heart-healthy American lunch” and a salmon salad showcases the benefit of opting for more vegetables and healthy proteins.

Save the bread for the birds and start eating what nature provides!