FIGHTING FIT - THE COMMON COLD

 

 

 

 

WHEN MAN FLU’S ON THE LOOSE

CAN WE CONTROL COLD AND FLU SYMPTOMS? 

 

Although the common cold isn't a serious condition it can knock you out and make you feel wretched for up to a week.  Then there’s the Catch-22 situation “am I ill enough to stay off work” and if you don’t think you are and that you should put in an appearance, do your co-workers want you there being contagious and breathing all manner of germs? 

 

It would be nice to avoid catching colds; so what are they and why do we get them?  The cold is a virus and if you feel that you’re getting more than your share or certainly more than 2 per year why is your immune system having difficulty keeping you fighting fit? 

 

Stress can be a key factor.  Working in a stressful environment and absorbing that tension will lead to a rise in the levels of stress hormones and this makes it harder for the body to ward off infection.  Not everybody has time for a yoga type mindfulness or meditation type class or practise each day but everyone can take an opportunity to do deep breathing exercises.  Fit them in at lunchtime, in the car, walking to the station.  For as little as 10 minutes per day, sessions of concentrated breathing could make an improvement in overall levels of pressure and anxiety that you experience.

 

Sleep is so important to maintaining the body in tip top condition.  Reduced Cortisol, a hormone that becomes dissipated by lack of sleep can reduce immunity just like when stress hormones kick in, Cortisol is a common link in both of these conditions.  A study tried two groups of adults, both of whom had droplets of cold virus applied directly into their nasal cavities and those in the group who slept 8 hours fared up to 3x better in battling the symptoms and resisting the cold's development than those permitted only 7 hours sleep. 

 

If your house has low humidity, ie if you have the radiators on a lot in the winter but no fresh air circulating then this can dry your throat and inner nasal passages.  Under these circumstance it is more likely that the cold or flu virus can attach inside the nostril and develop into a full blown infection.  So you could be keeping nice and warm to keep healthy, but that could be just a little too toastie.

 

Moderate levels of cardio or aerobic exercise can be fighting your corner when it comes to ducking a cold.  Research found that runners and those who did regular respiratory exercise were streets ahead when it came to maintaining cold and flu free health.  It is believed that sensible regular exercise boosts immunity. 

 

Overtraining on the other hand depresses the immune system leaving you more susceptible.  Sometimes it feels like the cold is almost over and it’s tempting to return to the gym or a training session.  But to do so while in the throes of a virus is a very bad idea as raising the core body temperature during exercise can incubate the virus and prolong its life by up to 3x.  Effectively keeping you iller for longer. 

 

In winter when sunlight is scarce and so vitamin D levels are low a cold is more likely to take hold.  It is believed that vitamin D is a good weapon in your armoury against infection.  In fact possibly around as many as 75% of people on average have below the required rudimentary level of vitamin D.  You may want to get yours checked, consider a supplement or ask your Dr for advice.