Understanding Colds

What Causes Colds?

Colds are illnesses that primarily impact the upper respiratory tract and are triggered by various strains of viruses, with rhinovirus being the most prevalent. These infections are widespread due to the multitude of strains and the absence of an approved antiviral treatment. However, certain remedies can alleviate symptoms and potentially shorten the duration of the illness.

Prevention Strategies

Preventing colds involves strengthening the immune system. Maintaining a nutritious diet filled with fruits and vegetables, ensuring adequate sleep, and engaging in regular physical activity are effective practices for promoting overall health and reducing the risk of illness. Additionally, the American Academy of Family Physicians advises the importance of good hygiene, such as washing hands with soap and water for 15-30 seconds or using hand sanitizer when soap is unavailable.

Natural Remedies for Common Colds

Body’s Natural Recovery

Colds are classified as “self-limited infections,” meaning the body typically combats them without the need for medication. A common cold usually resolves within ten days for healthy adults. Supporting the body during this period through rest, proper sleep, and hydration can aid recovery.

Home Remedies

Steam, Salt Water Gargles, and Nasal Irrigation

Utilizing warm water and salt can assist in clearing the nose and throat. A 2015 Cochrane review analyzed data from five studies regarding the efficacy of saline drops on upper respiratory infections. Although the studies were small, the researchers refrained from recommending saline drops as standard care. Nasal irrigation is frequently employed to relieve nasal congestion. A pilot randomized controlled trial indicated that participants using hypertonic saline irrigation and gargling experienced a reduction in the duration of illness by 1.9 days and a 36% decrease in the use of over-the-counter medications. However, further trials are necessary for confirmation. Conversely, steam inhalation was found ineffective in treating upper respiratory infections according to a Cochrane review.

Food and Herbs

While foods and herbs are natural, they may still pose side effects. Honey is recognized as a safe and effective treatment for colds in children over one year old and may help reduce cough severity when consumed before bedtime. Garlic and its supplements are often utilized for cold relief, but evidence supporting their effectiveness is limited. Herbs such as menthol are deemed safe for children aged two and older and can be used in ointment form to alleviate nasal congestion and cough while promoting better sleep. Some herbs, including Ginseng and Echinacea, are used as cold remedies, but their effectiveness is often minimal according to research.

Vitamin and Mineral Supplements

Vitamin C is widely regarded as a preventive measure against colds, yet evidence regarding its efficacy, particularly after symptoms manifest, is inconsistent. A Cochrane review of 29 trials indicated that Vitamin C may reduce symptom duration by 18% in children, but additional randomized controlled trials are necessary. Vitamin D has not shown improvements in cold symptoms, and a study on older adults found that Vitamin E may exacerbate symptoms. Research suggests that zinc supplements can expedite the relief of cough and nasal discharge when administered within 24 hours of symptom onset. A meta-analysis of seven randomized trials revealed that zinc lozenges could shorten the duration of common colds by approximately 33%.

Conclusion

While clinical research indicates that nasal irrigation with warm water and salt may alleviate symptoms and that honey can effectively reduce cough in children over one year, there is mixed advice regarding other natural remedies. Ointments containing menthol or camphor may also contribute to symptom relief and enhanced sleep. Ultimately, maintaining good health and practicing effective hand hygiene remain the most reliable preventative measures against colds.

References

King D, Mitchell B, Williams CP, Spurling GK. Saline nasal irrigation for acute upper respiratory tract infections. Cochrane Database Syst Rev. 2015;(4). doi:10.1002/14651858.CD006821.pub3
DeGeorge KC, Ring DJ, Dalrymple SN. Treatment of the Common Cold. Vol 100.; 2019. www.aafp.org/afp. Accessed October 16, 2020.
Ramalingam S, Graham C, Dove J, Morrice L, Sheikh A. A pilot, open labelled, randomised controlled trial of hypertonic saline nasal irrigation and gargling for the common cold. Sci Rep. 2019;9(1):1-11. doi:10.1038/s41598-018-37703-3
Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database Syst Rev. 2014;2014(11). doi:10.1002/14651858.CD006206.pub4
Hemilä H. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage. JRSM Open. 2017;8(5):205427041769429. doi:10.1177/2054270417694291