Strategies to Evade Illness: Discover 8 Methods to Ward Off Colds and Flu
In the ongoing battle against common colds and flu, two key players have emerged: zinc supplements and dietary fibre. While zinc has been shown to be effective in reducing the duration and severity of common colds, dietary fibre may enhance the immune system's response to influenza infections.
According to a 2018 study, zinc supplements can reduce the duration of common colds by around 2.25 to 3 days when consumed between 80 and 207 milligrams per day[1][5]. This reduction is most effective when zinc is taken within 24 hours of symptom onset[5]. Zinc's mechanism involves supporting immune function, activating immune cells, maintaining mucosal barriers, and directly inhibiting virus replication, including human rhinoviruses (common cold viruses) and influenza viruses[2][4].
While zinc's antiviral effects suggest potential flu symptom mitigation, there is less direct evidence that it prevents flu infections outright[2]. Recommended dosing for immune support during cold season often ranges between 15–30 mg daily, with care not to exceed 40 mg from supplements to avoid side effects[4]. Zinc is best taken on an empty stomach or with a small meal to reduce nausea, and should not be taken simultaneously with calcium, iron, or high-fibre foods, which can inhibit absorption[5].
Populations most likely to benefit from zinc supplementation include those with confirmed zinc deficiency, vegetarians or vegans who may have lower dietary zinc, older adults, and individuals with frequent infections[3][4].
On the other hand, dietary fibre, particularly short-chain fatty acids, may enhance the immune system's response to influenza infections[6]. A 2018 study reported a 14-33 percent reduction in the number of acute respiratory infections among participants who underwent mindfulness-based stress reduction (MBSR) training or moderate-intensity exercise (EX) training, compared with the control group[7]. Regular physical activity has also been found to improve a person's immune function and decrease their risk of respiratory infections[8].
However, it's important to note that smoking is a known risk factor for several diseases, including cancer, asthma, and respiratory infections. Breathing in secondhand smoke can increase a person's risk of developing these conditions[9]. Adults are recommended to do at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week for substantial health benefits[10].
In conclusion, zinc supplements are an effective adjunct for reducing the duration and severity of common colds, with some promising but less definitive benefits related to flu infections. Dietary fibre, particularly short-chain fatty acids, may enhance the immune system's response to influenza infections. Regular physical activity is also beneficial for immune function and decreasing the risk of respiratory infections. It's crucial to maintain a balanced diet, engage in regular exercise, and avoid smoking to support a healthy immune system.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6283755/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6283755/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6283755/ [4] https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6283755/ [6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579000/ [7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579000/ [8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579000/ [9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579000/ [10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579000/
- In the scientific community, zinc supplements have been found to reduce the duration of common colds by 2.25 to 3 days, with this effect most potent when supplementation begins within 24 hours of symptom onset.
- Zinc's antiviral properties not only support immune function but also directly inhibit the replication of common cold and flu viruses.
- Recommended doses of zinc for immune support during cold season range between 15–30 mg daily, with care not to exceed 40 mg from supplements to avoid side effects.
- Studies suggest that dietary fibre, particularly short-chain fatty acids, may enhance the immune system's response to influenza infections.
- Engaging in regular physical activity for at least 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week has been found to improve immune function and decrease the risk of respiratory infections.
- dietary supplements like CBD, a popular item in health-and-wellness, fitness-and-exercise, therapies-and-treatments, and nutrition, are not mentioned in these sources as having any dramatic impact on common colds or flu infections.
- Maintaining a balanced diet, engaging in regular exercise, and avoiding smoking are crucial for supporting a healthy immune system that can otherwise be compromised by factors like smoking, which increase the risk of several diseases, including cancer, asthma, and respiratory infections.
