Our body has a natural mechanism to fight any type of viral, bacterial, or fungal infection, called the immune system. However, most people have a sedentary lifestyle, which suppresses their strong immune system. Children and older people have weak immune systems. Some people also have chronic diseases, which further lower their system's ability to fight viral bacteria. This suppression of your immune system is the reason many viral infections affect you, with the most common being cold, cough, and flu.
In this article, we will provide you with information about the key differences between cold and flu, why their prevalence increases in winter, preventive measures, natural ways to cure them, and some myths surrounding them.
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Winter is at its peak, and common cold and flu are viral infections that cause respiratory illnesses. They spread through droplets in the air. Symptoms include a runny nose, sore throat, etc. Many other types of diseases like COVID-19 and rhinoviruses also cause cold, but their symptoms differ in the long run.
According to the Centers for Disease Control and Prevention (CDC), adults on average get 2-3 colds per year, and children may have more. They usually last around 7–10 days.
Understand the Difference Between Cold and Flu
Understanding the differences between a cold and flu can empower you to take the right decision to suppress or cure it.
Common Cold:
- Caused by a variety of viruses, most commonly rhinoviruses.
- Gradual rise
- Symptoms include sore throat, sneezing, runny or stuffy nose, and mild fatigue.
- Rarely causes fever.
Flu:
- Caused by influenza viruses, primarily types A and B.
- Sudden increase
- Symptoms include high fever, feeling cold, body aches, severe fatigue, and sometimes a sore throat and cough.
Key Differences:
- Colds are generally milder and resolve within a few days.
- Flu can lead to severe complications like pneumonia, especially in high-risk individuals such as the elderly and those with compromised immune systems.
Why Cold and Flu Increase in Winter?
- Environmental Factors:
- Cold, dry air weakens the nasal mucosa, making it easier for viruses to enter the body.
- Close Contact:
- Due to cold weather outdoors, people spend most of their time indoors, lacking pure air and vitamin D, increasing the risk of viral transmission.
- Virus Survival:
- Influenza and other viruses thrive in cooler, drier conditions.
Preventive Measures
Hygiene Practices:
- A study published in the American Journal of Infection Control demonstrated that frequent handwashing significantly reduces the transmission of respiratory infections. The key is washing your hands for at least 20 seconds with soap and water, especially before eating, after coughing or sneezing, and after touching potentially contaminated surfaces.
- Avoid touching your face, especially the eyes, nose, and mouth with dirty hands.
- Always carry a handkerchief or tissues; cover your mouth with it while coughing and sneezing.
- Vaccination:
- Annual flu vaccinations significantly reduce the risk of severe influenza.
- Consider pneumococcal vaccines if you're in a high-risk group.
- Healthy Lifestyle:
- Eat a balanced diet, which includes whole grains, green leafy vegetables, and seasonal fruits.
- Dedicate 15-20 minutes every day to exercise to boost your immune system.
- Try to get a good sleep. Follow some sleep hygiene practices before going to sleep.
- Air Quality Management:
- Use a humidifier to maintain indoor humidity levels.
- Ensure good ventilation in enclosed spaces.
In winter, it is important to drink sufficient water, which is crucial for our health. So, try to drink an adequate amount of water to keep mucous membranes moist.
Avoid Crowded Places:
Reduce exposure to large gatherings during peak flu season.
Natural Remedies for Cold and Flu
- Immune-Boosting Foods:
- Citrus Fruits like orange and lemon are rich in vitamin C, which strengthens immune function.
- Garlic and Ginger: Known for their antiviral and anti-inflammatory properties. Make ginger tea and drink it; you will feel some relaxation. You can roast garlic and eat it; it will provide some warmth to your body and soothe your cold and flu symptoms.
- Honey: Rich in antioxidants, soothes a sore throat, and suppresses cough.
- Herbal Teas:
- Chamomile and peppermint teas help alleviate symptoms.
- Green tea contains catechins, which have antiviral properties.
- Steaming:
- Helps relieve nasal congestion, ease breathing, and feel relaxed.
- Saltwater Gargle:
- Reduces throat inflammation and flushes out irritants.
Probiotics:
Foods like yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics. Daily probiotic intake reduced the duration of colds by an average of two days.
Zinc's Role:
- Zinc lozenges can reduce the duration of cold symptoms by up to 33% if taken within 24 hours of onset.
Myths and Facts
- Cold Weather Causes Colds:
- Myth: Viruses, not the temperature, cause colds and flu. However, cold wind can weaken immune defenses and cause cold and flu.
- Antibiotics Cure Viral Infections:
- Fact: Antibiotics do not support cold and flu viruses.
- Natural Remedies Alone Can Cure:
- Myth: While they lower or suppress symptoms, remedies are not a substitute for medical treatment when necessary.
- Flu Shots Cause the Flu:
- Myth: Vaccines contain inactivated or weakened viruses, they do not increase the symptoms of cold.
Conclusion
Understanding the nature and causes of these illnesses can help you take the above preventive measures and adopt some natural ways. This will help relieve you from cold and flu. Vitamin D, probiotics, zinc, and herbal supplements help in managing these illnesses. Adopt a healthy lifestyle forever, and consult a doctor when needed to enjoy a healthier winter season.