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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Orange Juice vs. Coca-Cola

How’s everyone’s week so far? I’m taking a recovery this week so, without the high intensity workouts or morning coffee, my energy levels aren’t as high as normal. However, my energy is much steadier all day and my anxiety is less severe without the stimulants from coffee and espresso.

This week, I wanted to exemplify how marketing by food companies have blinded the general public. Before I jump in, a little back-story explaining my motivation for this post:

I was having Christmas brunch with my family and, when asked why I was eating grapefruit but passing on the orange juice, I replied: “Orange juice is the same as soda, chemically speaking.”

Now, this statement sounds completely absurd based upon what we’ve been told our entire lives. How could the natural juice, squeezed fresh from an orange, be anywhere near as problematic for the body as a man-made liquid consisting of chemicals and corn syrup?

Now, of course, I was speaking casually and merely thinking of the actual breakdown of the sugars within the two beverages. But, due to how emotionally charged personal nutrition choices are, and how long we have been brainwashed to “start our day with a tall glass of orange juice”, my statement was met with hostile denial.

For all my followers trying to improve their health, I wanted to present the solid facts about how the body metabolizes these two liquids.

First, let’s look at a simple comparison of the nutritional content of the two drinks side-by-side.

Orange Juice

Coca-Cola

Calories

117

98

Total Carbs

27

25

     Sugar

24

25

     Fiber

0.8

0

     Other Carbs

2

0

Protein

1.7

0

Fat

0.4

0

Vitamins

     Vitamin A

9%

0%

     Vitamin C

125%

0%

     Folate

15%

0%

Minerals

     Magnesium

6%

0%

     Potassium

13%

0%

At first glance, we can see that orange juice has more calories per serving. I personally think other things are more important than number of calories but, usually doctors and dieticians prefer “low calorie” options…hence their aversion to fat which has twice as many calories per gram as carbs, yet offers better fuel for the human body.

We also see that orange juice has more sugar per serving. Maybe not according to how the labels are presented…they specify the grams of sugars and fiber but leave the remaining carbohydrate content unaccounted for. If you’ve read my post on carbs, you’ll remember that ALL carbs (besides fiber), have the same effect on the body. So, in essence, orange juice has 26 grams of sugar while Coke has 25 grams.

What about the trace amounts of fiber and all the vitamins and minerals in orange juice?

Well, first off, these facts are for juice with a medium amount of pulp. I personally loved the “lots of pulp” orange juice when I was young but, from what I’ve seen in the marketplace, the “no pulp” is more popular, negating the fiber content.

This brings me to my next issue with orange juice – the process of pasteurization.

Orange juice is heated to about 200 degrees Fahrenheit to kill all the living enzymes, thereby extending its shelf life. This heating separates the pulp (fiber) from the juice. The fiber in fruit mitigates blood sugar spikes and is one of the key elements that make such a high-sugar food healthy.

This pasteurization process also destroys most of the nutrients in juice which is why producers add synthetic vitamins to their products. Take a look at the ingredients in orange juice…I can almost guarantee “ascorbic acid” will be on the list.  This is to add vitamin C back into the drink after it was destroyed during heating.

For the sake of full disclosure, I left out about a dozen more vitamins and minerals that orange juice provides because it fulfilled less than 5% of the recommended daily values. And also, very few sources will be upfront when listing the nutrients that remain after pasteurization.

Maybe I’ll have a full post on pasteurization later because I feel myself getting off on a tangent. The takeaway point is that pasteurization takes a living thing (fruit and its juice) and damages everything in it…including beneficial bacteria, antioxidants, and nutrients.

So, to be fair, I should have stated that “Drinking orange juice is like drinking soda and taking a multi-vitamin and fiber pill at the same time.” Hahaha.

I certainly prefer a client drink orange juice rather than soda. But, at the end of the day, the profits are going to the same companies (for example, Coca-Cola owns Minute Maid) and the sugars are equally as damaging to the body.

To avoid sounding like a complete fanatic, I’d like to mention that I eat an orange, and plenty of other whole fruit, almost every day. This is a much healthier and more satisfying option. An orange is a natural, living thing from the earth that we were meant to consume.

If you really need your juice, try making your own either by squeezing or blending the whole fruit with a little water or ice. This will provide you with plenty of vitamin C and fiber, along with plenty of other nutrients and antioxidants.

I hope I didn’t scare anyone away from fruit with this post – just keep in mind that any packaged product will never be as healthy as the food it is made from.

So, enjoy a Navel or Valencia orange, especially before or after a workout, but skip the liquid sugars!