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How Long Do Colds Last - Strategies For Prevention and Treatment
How Long Do Colds Last - Strategies For Prevention and Treatment
How Long Do Colds Last - Strategies For Prevention and Treatment
By Dr. Mercola
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It's a widespread misconception that colds are
caused by bacteria. Colds are actually triggered by a Submit My Story
virus, which means if your physician prescribes you Newsletter Feed
an antibiotic, it will be absolutely useless.
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Alzheimers
The most common way cold viruses are spread is not from being around coughing or sneezing,
or walking barefoot in the rain, but rather from hand-to-hand contact. For instance, someone with Arthritis
a cold blows their nose then shakes your hand or touches surfaces that you also touch. Artificial Sweeteners
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Cold viruses can live on pens, computer keyboards, coffee mugs and other objects for hours, so
it's easy to come into contact with such viruses during daily life. Asthma
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However, the key to remember is that just being exposed to a cold virus does not have to mean
that you'll catch a cold. If your immune system is operating at its peak, it should actually be quite Back Pain
easy for you to fend off the virus without ever getting sick.
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If your immune system is impaired, on the other hand, it's akin to having an open-door policy for
viruses; they'll easily take hold in your body. So the simple and short answer is, you catch a cold
due to impairment in your immune system. There are many ways this can result, but the more
common contributing factors are:
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Vitamin D Deficiency: Another Reason You May "Catch" a Cold Protein Powder:
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It's estimated that the average U.S. adult typically has two to four colds each year, while children
may have up to 12! One reason for the widespread prevalence may be that vitamin D deficiency
is incredibly common in the United States, especially during the winter months when cold (and Sale Price: $129.00
flu) viruses are at their peak. You Save: $98.82 (43%)
Research has confirmed that "catching" colds and flu may actually be a symptom of an
underlying vitamin D deficiency. Less than optimal vitamin D levels will significantly impair your
immune response and make you far more susceptible to contracting colds, influenza, and other
respiratory infections.
In the largest and most nationally representative study of its kind to date, involving about 19,000
Americans, people with the lowest vitamin D levels reported having significantly more recent
colds or cases of the flu -- and the risk was even greater for those with chronic respiratory
disorders like asthma.
At least five additional studies also show an inverse association between lower respiratory tract
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infections and vitamin D levels, and you can read about them in detail here. But the research is very clear, the higher your vitamin
D level, the lower your risk of contracting colds, flu, and other respiratory tract infections.
It's not surprising, then, that the average American gets so many colds each year, as current
guidelines for optimal intake and normal vitamin D levels are far too low -- and since most people
do not get adequate sun exposure on a daily basis (which is what produces vitamin D in your
skin) many are deficient. I strongly believe you could avoid colds and influenza entirely by
maintaining your vitamin D level in the optimal range.
How Long Do Colds Last … and How Can You Make Your Cold Go Away Faster?
Most uncomplicated colds last between eight and nine days, but about 25 percent last two weeks, and 5-10 percent last three
weeks. Even the most stubborn colds will typically resolve in a few weeks' time; this is actually one of the ways you can
distinguish a cold from allergies.
A cold will last, at most, a few weeks, but allergy symptoms can last all season.
How quickly you bounce back is typically defined by you and your collective lifestyle habits -- and this does not mean popping
over-the-counter cough and cold remedies or fever reducers. In fact, as long as your temperature remains below 102 degrees
Fahrenheit (38.9 degrees Celsius) there is no need to lower it.
Cold viruses do not reproduce at higher body temperatures, so a slight fever should help you get rid of the virus quicker and help
you to feel better much sooner.
You should avoid taking over-the-counter pain-relief medications as well, as a study showed that people who take aspirin and
Tylenol (acetaminophen) suppress their body's ability to produce antibodies to destroy the cold virus. Aspirin has even been
linked to lung complications including pulmonary edema, an abnormal build up of fluid in your lungs, when taken in excess.
You should only use these medications when absolutely necessary, such as if you have a temperature greater than 105 degrees
F (40.5 degrees C), severe muscle aches or weakness.
Many patients at my Natural Health Center have had remarkable results in curing colds and flu within 12 to 14 hours when
administering a few drops of 3 percent hydrogen peroxide (H2O2) into each ear. You will hear some bubbling, which is completely
normal, and possibly feel a slight stinging sensation.
Wait until the bubbling and stinging subside (usually 5 to 10 minutes), then drain onto a tissue and repeat with the other ear. A
bottle of hydrogen peroxide in 3 percent solution is available at any drug store for a couple of dollars or less. It is simply amazing
how many people respond to this simple, inexpensive treatment.
So What Else Can You do to Recover From a Cold, Quicker … and Prevent One in the First Place?
As I said above, the number one way to conquer a cold (or flu) is vitamin D. Vitamin D is an amazingly effective antimicrobial
agent, producing 200 to 300 different antimicrobial peptides in your body that kill bacteria, viruses and fungi. So optimizing your
levels will not only help send a cold virus packing … it will help ward off cold viruses in the first place.
The best source for vitamin D is direct sun exposure. But for many of us, this just isn't practical during the winter. The next best
option to sunlight is the use of a safe indoor tanning device. If neither natural nor artificial sunlight is an option, then using oral
vitamin D3 supplements is your best bet.
Based on the latest research, many experts now agree you need about 35 IU's of vitamin D per pound of body weight. This
recommendation also includes children, the elderly and pregnant women.
However, keep in mind that vitamin D requirements are highly individual, as your vitamin D status is dependent on numerous
factors, such as the color of your skin, your location, and how much sunshine you're exposed to on a regular basis. So, although
these recommendations may put you closer to the ballpark of what most people likely need, it is simply impossible to make a
blanket recommendation that will cover everyone's needs.
The only way to determine your optimal dose is to get your blood tested. Ideally, you'll want to maintain a vitamin D level of 50-65
ng/ml year-round.
For an in-depth explanation of everything you need to know before you get tested, please read my latest updates in Test Values
and Treatment for Vitamin D Deficiency.
So if you are fighting a cold, you'll want to avoid all sugar like the plague, and this includes sugar in the form of fruit juice and
even grains (which break down as sugar in your body).
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Ideally, you must address nutrition, sleep, exercise and stress issues the moment you first feel yourself getting a bug. This is
when immune-enhancing strategies will be most effective.
So when you're coming down with a cold, it's time to address ALL of the contributing factors immediately, which includes tweaking
your diet in favor of foods that will strengthen your immune response. Good choices include:
Fermented foods such as raw kefir, kimchee, miso, pickles, sauerkraut, etc, which are rich in probiotics, or good bacteria.
Scientific research shows that 80 percent of your immune system resides inside your digestive tract, so eating probiotic-rich
foods, or taking a high-quality probiotic, will help support your immune system health.
Grass-fed beef
Locally grown fruits and vegetables, appropriate for your nutritional type
Mushrooms, especially Reishi, Shiitake, and Maitake, which contain beta glucans (which have immune-enhancing
properties)
Garlic, a potent antimicrobial that kills bacteria, viruses and fungi. Ideally this should be in fresh form, eaten raw and
crushed with a spoon just before eating.
Herbs and spices with high ORAC scores: Turmeric, oregano, cinnamon, cloves (for more on ORAC, visit
www.oracvalues.com)
Make sure you are drinking plenty of fresh, pure water. Water is essential for the optimal function of every system in your
body and will help with nose stuffiness and loosening secretions. You should drink enough water so that your urine is a
light, pale yellow.
And what about the old wives' tale of chicken soup for your cold?
Chicken soup can help reduce your symptoms. Chicken contains a natural amino acid called cysteine, which can thin the mucus
in your lungs and make it less sticky so you can expel it more easily.
Processed, canned soups won't work as well as the homemade version, however.
For best results, make up a fresh batch yourself (or ask a friend or family member to do so) and make the soup hot and spicy with
plenty of pepper. The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin
down the respiratory mucus so it's easier to cough up and expel.
Pay attention to how you are sleeping. If you aren't getting enough sleep, or enough restorative sleep, you'll be at increased
risk for a hostile viral takeover. Your immune system is also the most effective when you're not sleep-deprived, so the more
rested you are the quicker you'll recover. You can find 33 secrets for a good night's sleep here.
2. Regular Exercise
Regular exercise is a crucial strategy for increasing your resistance to illness. There is evidence that regular, moderate
exercise can reduce your risk for respiratory illness by boosting your immune system. In fact, one study found that people
who exercised regularly (five or more days a week) cut their risk of having a cold by close to 50 percent. And, in the event
they did catch a cold, their symptoms were much less severe than among those who did not exercise.
Exercise likely cuts your risk of colds so significantly because it triggers a rise in immune system cells that can attack any
potential invaders. Each time you exercise you can benefit from this boost to your immune system.
Ideally, establish a regular fitness program, such as Peak Fitness, now, to help you ward off colds and other illness.
However, if you're already feeling sick don't overdo it. Over-exercising can actually place more stress on your body, which
can suppress your immune system -- and you don't want that either. You might just go for a walk if you are coming down
with a cold, or simply tone down your regular workout.
Any rise in body temperature will be an unwelcome climate for a viral invader, though, so some exercise is likely to be
beneficial.
Emotional stressors can also predispose you to an infection while making cold symptoms worse. Finding ways to manage
daily stress as well as your reactions to circumstances beyond your control will contribute to a strong and resilient immune
system.
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My favorite tool for this is the Emotional Freedom Technique (EFT), a system that helps balance your body's subtle energies
and repair emotional "short-circuits." EFT may even help you overcome cold symptoms.
Some of the more helpful options for cold (and flu) -- above and beyond vitamin D -- are:
Vitamin C: A very potent antioxidant; use a natural form such as acerola, which contains associated micronutrients. You can
take several grams every hour till you are better unless you start developing loose stools
Oregano Oil: The higher the carvacrol concentration, the more effective it is. Carvacrol is the most active antimicrobial agent
in oregano oil.
Propolis: A bee resin and one of the most broad-spectrum antimicrobial compounds in the world; propolis is also the richest
source of caffeic acid and apigenin, two very important compounds that aid in immune response and even fight cancer.
A tea made from a combination of elderflower, yarrow, boneset, linden, peppermint and ginger; drink it hot and often
for combating a cold or flu. It causes you to sweat, which is helpful for eradicating a virus from your system.
Olive leaf extract: Ancient Egyptians and Mediterranean cultures used it for a variety of health-promoting uses and it is
widely known as a natural, non-toxic immune system builder.
One report even found that regular hand washing may be more effective than drugs in preventing the spread of respiratory
viruses such as influenza.
When you wash up, plain soap and water will do. Do not make the mistake of using antibacterial cleansers, as their widespread
use is leading to strains of resistant bacteria, or "superbugs," which cause the ingredients to lose effectiveness for the times when
they really are needed, such as for surgeons prior to surgery.
Further, the active ingredient in most antibacterial products is triclosan, an antibacterial agent that kills bacteria and inhibits
bacterial growth. But not only does triclosan kill bacteria, it also has been shown to kill human cells.
Antibacterial soaps are also no more effective than regular soaps. One study found people who used antibacterial soaps and
cleansers developed a cough, runny nose, sore throat, fever, vomiting, diarrhea and other symptoms just as often as people who
used products that did not contain antibacterial ingredients. So please avoid making the mistake of using antibacterial liquids and
soaps.
So resist the urge to become obsessive about washing your hands. If you wash them too frequently you can actually extract many
of the protective oils in your skin, which can cause your skin to crack and bleed.
It is rare for a germ on your skin to cause a problem -- it is typically only an issue when you transfer that to your nose, mouth or
an open wound like cracked skin. So obsessive-compulsive washing can actually increase your risk of getting sick by providing an
entryway for potentially dangerous pathogens.
So mild to moderate washing is wise, but excessive washing, especially with harsh soaps, will actually be highly
counterproductive.
There are currently NO drugs available that can kill these viruses. Antibiotics, including penicillin, do not have any effect on
viruses, but unfortunately have been vastly over-prescribed for this very (useless) purpose. That, coupled with the excessive use
of antibiotics in agriculture, has contributed to a steep rise in antibiotic-resistant diseases.
Antibiotic-resistant infections now claim more lives each year than the "modern plague" of AIDS, and cost the American health
care system some $20 billion a year!
Further, according to one meta-analysis, the health risk from over-use of antibiotics is also a very personal one, as opposed to
simply raising the occurrence of antibiotic resistance in the general population over time.
Whenever you use an antibiotic, you're increasing your susceptibility to developing infections with resistance to that antibiotic --
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and you can become the carrier of this resistant bug, and spread it to others.
So please, if you have a simple cold remember that an antibiotic will do far more harm than good.
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Generally speaking, however, if you have a cold medical care is not necessary. Rest and attention to the lifestyle factors noted
above will help you to recover quickly and, if you stick to them, will significantly reduce your chances of catching another one
anytime soon.
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