Get ready for the winter cold onslaught

W ITH a harsh winter undoubtedly upon us, it's as likely as death and taxes that you will be struck down with a bout - or, in many cases, several bouts - of the common cold.

Whether it's sneezing, nasal congestion, a headache, fever, hoarseness or just a runny nose, recent figures suggest that adults will average three colds a year, lasting anything from two days to two weeks. Children can expect anything from six to ten bouts depending on their age.

With over 200 different cold viruses ready to attack your immune systems, it can seem that no-where is safe, particularly in winter when, some health specialists claim, you are more susceptible than at any other time of the year.

Worse still, while research suggests that people head to the doctor in their droves, science indicates there's little they can do, with antibiotics deemed largely ineffective for treating the common cold. So where to go for help?

It seems people are going back to basics, opting for more holistic remedies, from vitamin supplements and herbs to plant roots and steaming, with some practitioners suggesting they can get rid of infections faster than over-the-counter quick-fix solutions. So where to begin?

See www.nhs24.com for more information

Goldenseal

A herb of the buttercup family, this rootstock has been praised for its antiseptic properties and immune building capabilities. Helping increase the blood supply to the spleen, taken in tablet form it reportedly helps activate the white blood cells, responsible for protection from viruses.

Sage

The more traditional remedy of sage is a favourite for its anti-bacterial properties, and is particularly used for soothing sore or hoarse throats. Popular brews include hot water with sage, cider vinegar and honey.

Vitamin C

Vitamin C is the grand dame of the vitamin group, celebrated by the British Medical Journal for its immune strengthening and anti-viral capabilities. Some studies even suggest small doses taken throughout the day can reduce your number of days under the weather by a third. Take in tablet, effervescent or soft gel form, and stock up on plenty of vitamin-rich fresh fruit and vegetables.

Echinacea

Recent research in the US found echinacea could decrease the duration of a cold by over a day. It works by increasing levels of the chemical properdin in the body, strengthening the immune system. It effectively detoxes the system, ridding the dead cells through the lymphatic system.

Ginger and Garlic

It's no old wives' tale that garlic can provide relief from a cold. Its anti-bacterial properties are thought to boost the immune system and fight off infection. Ginger also boasts antioxidant and antiseptic properties, and can help soothe inflammation of the mucus membrane.

Dairy avoidance

While many cut down on toxins such as caffeine and nicotine when inflicted with a cold, few realise milk, cheese and dairy products can also slow down the journey back to health. A mucus enhancer, dairy products feed the bacteria in the nose, often making your body work harder to fight infection. Cutting out sugar and processed meat is also recommended. Swap them for wholesome equivalents.

Fluids

One of the best ways to clean out toxins from the body is to drink plenty of fluids, whether in water, hot tea or fruit juices. The ultimate body cleanser, a high liquid intake helps flush the bacteria out of your system and provides the nutrients your body needs to fight off any foreign particles.

Lack of sleep is often a contributory factor to getting a cold in the first place, so allow time to recuperate. Fresh air is important so keep a window slightly open and wash your hands regularly to ensure no bacteria is being passed on. Catnip (the perennial herb of the mint family) can be used as a muscle relaxant and mild sedative helping to induce sleep.

The old idiom 'better out than in' is sound advice. Placing a cold wet cloth on your forehead until it has dried off, while wrapping yourself in blankets, is a good way of cooling off your body and keeping any fever at bay, while ridding your body of any bacteria.

Steam

Inhaling steam for ten to 15 minutes, with your head under a towel, helps combat germs in the mouth and nose as the high temperature is believed to help kill off viruses. Juniper is also believed to help with congestion. Some specialists recommend a few drops in hot water for maximum effect.

This article was first published in Scotland On Sunday, 14 November, 2010