the fall sniffles
Pop some peppers (and a few other foods)
One way to beat the sniffles? Spice things up with a hot pepper or two. Hot peppers like habanero, cayenne, or the jalapeno, are packed with more vitamin C than a glass of orange juice. Other foods that offer a healthy boost? Apples (be sure to eat the skin), garlic and onions, which contain quercetin, a compound that increases immune health.
Get some sun
Nothing like a little sunshine to keep that cold from coming. So say researchers at Queen Mary’s School of Medicine in London, who are studying vitamin D’s effects on killing the common cold virus. They’re work shows that vitamin D – which you can get an adequate dose of from just 15 minutes in the sun – work to switch on the body’s natural antibiotic substances, slowing the growth of bacteria and viruses, like a cold or flu. Get outside and enjoy that fall weather and sun with a brisk walk or run outside. (Are you at risk of a vitamin D deficiency? Click to find out.)
Drink tea
Though it’s not a novel idea to drink tea when you’re feeling sick, scientists now say sips of the steamy stuff can actually fight off colds, too. A cup of chamomile tea, in particular, is said to boost the immune system, making it easier for your body to ward off infections, as well as to relieve aches and pains. The warmth alone can help unclog your sinuses, too.
Work up a sweat
For a simple way to stave off colds, hit the gym. Research says that moderate exercise (that’s about 20 to 40 minutes a day, depending on your level of fitness) is directly linked to a healthier immune system. In fact, one study states that people who briskly walked for 40 minutes a day had half as many sick days due to colds or sore throats than those who didn’t exercise. That’s because a workout revs up your immune cells, causing them to circulate through the body faster, which banishes bacteria and viruses. Just be sure not to push yourself too hard: Studies also show that extra-strenuous (which equates to more than 90 minutes a day for most people) exercise suppresses the immune system, making the body more susceptible to infection.
Wash your hands
Washing your hands to prevent a cold may seem like a given, but according to a recent poll, only 56 percent of people are aware of its cold-fighting benefit. Additionally, the Soap and Detergent Association (SDA) Clean Hands Report Card revealed that 85 percent of respondents wash their hands after going to the bathroom, down from 92 percent in 2006.
The SDA offers these guidelines on the most effective way to remove germs by hand washing:
- Wet hands with warm running water before applying soap.
- Rub hands together to make a lather. Do this away from running water so the lather isn't washed away.
- Wash the front and back of your hands, between your fingers and under the nails. Wash for at least 15 to 20 seconds.
- Rinse hands well under warm running water.
- Dry hands thoroughly with a clean towel or air dryer.
- Hand sanitizers or hand wipes are useful alternatives if soap and water aren't available for washing your hands.
