Coughing, sneezing and sniffling are all sounds of the upcoming season, but science has given us a few tricks to sail through it with fewer sick days. Hands down, getting a flu shot should be at the top of your to-do list, as it has been shown to be the strongest tool we have in preventing the flu. Preventing a cold is a bit trickier — there’s no vaccine available, after all — but frequent hand-washing has been shown to be one of the best prevention measures, since viruses typically spread by our hands touching surfaces on which they dwell. Beyond those basics, follow these evidence-based tips to prevent, treat and recover from the cold and flu season:
To Prevent Getting Sick:
— Eat polyphenols. In a 2016 review of existing research on polyphenols and flu prevention, researchers concluded that polyphenols –a type of micronutrient found in plant foods — might help the body fight off or treat the flu. Either way, eating plenty of foods rich in polyphenols such as fruits, vegetables and beans can’t hurt. Specifically, blueberries, cherries, yellow onion, soybeans and green tea are great sources of polyphenols.
[See: 7 Reasons to Choose a Plant-Based Diet.]
— Chill out. Multiple studies have demonstrated that chronic stress weakens the body’s ability to fight off illnesses like the common cold. While stress is inevitable in day-to-day living, taking measures to reduce your stress during the day might strengthen your ability to stay well. Meditation, mindfulness and exercise are all great strategies for reducing chronic stress. One 2012 study in the Annals of Family Medicine separated adults into an exercise group, a meditation group and a control group, and watched to see who got sick over the next eight weeks. They found that people in the control group (who did not exercise or meditate) ended up with significantly more sick days than the other two groups.
To Treat Your Illness:
— Hit the vitamin C and zinc — with caution. According to the National Center for Complementary and Integrative Health, there is some evidence that taking vitamin C and zinc at just the right time might help shorten the duration of the cold. But vitamin C supplements only seem to be helpful if taken before the cold symptoms start, which can be tricky to time. If you know you have been exposed to the cold virus, go ahead and take a vitamin C supplement for a few days. Zinc, meanwhile, is shown to be most effective when taken at the first signs of getting a cold. Zinc lozenges can be a useful way to get some zinc and soothe a sore throat at the same time. It’s important to note that taking too much vitamin C or zinc can be counterproductive or even dangerous; for example, the use of zinc products inside the nose (like with a spray) can cause a loss of smell.
[See: Pharmacist Recommended Cough, Cold and Allergy Medicines.]
— Let your mom bring you soup. Many of us grew up eating chicken noodle soup when we were sick, and it turns out there may be some wisdom to the practice. One study at the University of Nebraska Medical Center demonstrated that chicken noodle soup has some anti-inflammatory properties, which might be why it seems to make us feel better. Also, doctors recommend staying hydrated when sick to help break up mucus; soup is one way to do that. Warm liquids in particular can also help soothe an inflamed throat and chest — yet another point for soup.
[See: Old-School Cold Remedies That Really Work.]
To Recover:
— Use honey for a lingering cough. While zinc lozenges are effective at helping ease a cough, long-term use of zinc can cause problems like lowering copper levels and HDL (aka “good” cholesterol). Once your cold is gone but your pesky cough isn’t, switch to treating it with honey. The American Academy of Pediatrics encourages the use of honey to help treat coughs in children over age 1. (Kids under 1 shouldn’t consume honey in order to avoid the risk of infantile botulism, a bacteria-causing infection.) Another study found that adding honey to coffee was more effective in treating adults’ post-cold coughs than taking a steroid. Sweet!
—
10 Cold and Flu Myths Debunked
More from U.S. News
10 Ways to Avoid Winter Joint Pain
Can You Trust Your ‘Yuck’ Reflex?
How College Students Can Avoid Getting Sick
Your Play-by-Play Game Plan for Conquering Cold and Flu Season originally appeared on usnews.com
