COLDS AND FLU
SOME PEOPLE SEEM TO HEAD INTO the cold and flu season as though forging into a blizzard: head down, shoulders hunched, hands jammed deep into pockets. Even if they don't physically adopt this defensive posture, their mental attitude assumes a gloomy crouch. You'd think they could already hear the wind howl, a wind that seems to blow thousands of respiratory viruses their way.
While it's true that the cold and flu season rides in on winter's coattails, it's really not the weather that causes all the misery. It's the time spent indoors, sharing air space with sick people. The viruses that cause colds and flu are highly contagious and there's no denying that they play havoc with our health. Colds and flu are a leading cause of visits to the doctor and days missed from work. Adults get an average of four colds a year. They get more if they smoke or spend a lot of time around small children.
The harsh, cold fact is that no pharmaceuticals - over-the-counter or prescription - can prevent or cure the common cold. Most don't even relieve symptoms and some actually make them worse, although standard, over-the-counter pain relievers can ease some symptoms of both colds and flu. For the flu, vaccines offer excellent protection for the strains specified.
IS IT A COLD, OR THE FLU?
How To TELL
Cold symptoms restrict themselves to the upper respiratory passages. In other words, from the shoulders down, you feel pretty good. The flu comes on quickly and produces an all-over sick feeling.
Symptom - Common Cold - Flu
Onset - gradual - abrupt and dramatic
Nose - drippy - congested
Throat - scratchy - sore
Chest - slight cough as symptoms wanem - cough can be severe and lingering
Heads- light headache from congestion - more pronounced headache
Muscle - aches absent - usually present
Chills/fever - absent, or low-grade fever - usually present
Sensitivity to light - absent - sometimes present
Fatigue - absent - present
Appetite loss - absent - present
Scientific studies show that antihistamine-decongestant combination drugs
don't help colds and can produce undesirable side effects. In fact, one such
study found that aspirin and paracetamol - both common in cold drugs - actually
suppressed people's immune response and increased cold symptoms such as nasal
congestion. But these shortcomings don't stop people from using them.
The variety of cold medications you'll find in any chemist's shop can be dizzying - especially if you're already woozy from your cold! But herbal remedies surpass these standard drugs in a number of ways. Some enhance immune function, meaning you may escape the cold that's going around or, if you do get it, you'll fight it more effectively. Some herbs can inhibit viruses; some can alleviate symptoms. The added benefit is that traditional cold and flu herbs rarely cause adverse effects.
Of course, the very abundance of herbal cold and flu remedies is both a blessing and a curse. Choosing among them can be just as confusing as selecting pharmaceuticals in the chemist's shop. One suggestion: add an immune-system tonic, such as astragalus or reishi, to your daily regimen during cold and flu season. If you feel a cold or flu coming on, use immune-system stimulants, such as echinacea, and antiviral herbs to help your body marshal its own defences. If the virus inflicts its symptoms on you, choose your herbs to relieve whatever symptoms you're experiencing. Of course, any remedy works best when you also allow yourself proper rest, increase fluids, and eat nourishing foods.
A REMEDY WORTH ITS SALT
One simple remedy you might find on the shelves at the chemist's is helpful for cold and flu symptoms: saline nasal sprays and drops. Spraying or using drops of salt water in your nose can help loosen congestion, making it easier to expel.
You can easily make your own saline solution by mixing1/4 to1/2 teaspoon of table salt with 1/4 litre of warm tap water. Mix it fresh each day and put it into a spray bottle or a dropper bottle. Use as needed. You can also try irrigating your nose with the solution, using a small pot with a spout called a neti pot, which is available from yoga equipment suppliers.
But better yet, try irrigating your nose with a decoction of healing herbs, plus saline. The berberine-containing herbs - goldenseal, Oregon graperoot, gold thread and barberry - act as natural antibiotics and mucous-membrane tonics. Simmer 2 tablespoons of herb in '/ litre of water for 10 minutes and strain. Then add this broth to the saline solution above.
DRUG TREATMENT
Analgesics
Aspirin, paracetamol, ibuprofen, naproxen. Function: reduce fever
and relieve
pain. Frequently used in multi-symptom drugs. Aspirin side effects: heartburn,
indigestion, mild nausea, vomiting, irritation of the stomach lining;
less commonly, aggravation of asthma. Ibuprofen and naproxen
side effects: dizziness, nausea, stomach cramps, headache,
diarrhoea, skin rash.
Antihistamines
Brompheniramine, chlorpheniramine, diphenhydramine, many others (included in Contac, Dimotan and Vicks formulas). Function: dry nasal secretions. Side effects: drowsiness, dry mouth, nose and throat; oddly enough, nasal congestion.
Decongestants
Pseudoephedrine (Actifed, Boots Decongestant Tablets, Sudafed), phenylephrine (Fenox), oxymetazoline (Afrazine, Dristan, Vicks Sinex), xylometazoline (Nazo-Mist). Function: shrink swollen mucous membranes. Oral decongestant side effects: jitteriness, agitation, suppressed appetite, insomnia. Nasal decongestant side effects: overuse can lead to rebound congestion - a return of stuffiness that is often even more stubborn.
Antiviral Drugs
Amantadine (Symmetrel). Function: prevent type A influenza when taken daily throughout flu season; reduce symptoms when given within 48 hours of symptom onset. Side effects: headache, difficulty concentrating, lightheadedness, irritability, nervousness, insomnia, nightmlares; drugs may also stimulate the creation of drug-resistant viral strains. (A new flu drug is being developed that is administered into the nose. So far studies show that it reduces the duration and intensity of flu symptoms, with far fewer side effects than other antivirals.)
Other Drugs
Flu jabs. Immunisations can be obtained against certain strains of flu virus. Effectiveness varies and wanes quickly, depending on the type of vaccine and immune health of the recipient. Side effects: skin reactions at shot injection site; less commonly fever, muscle aches. (A relatively new alternative to flu jabs is getting a dose of the weakened virus intranasally; so far, studies show this method is effective and has few side effects.)
THE NO-CURE, NO-GOOD-FOR-YOU TREATMENT
Antibiotics have no place in the treatment of viral respiratory infections - common colds and flu - unless the illness becomes complicated by a bacterial infection. Nevertheless, many people continue to think that antibiotics can cure any ailment, and ask doctors to prescribe them. Some doctors might. Not only will the antibiotics not do you any good - and might do you some harm - in this case they are also a waste of money. If your doctor prescribes antibiotics for your cold or flu, ask why and ask what the side effects of such drugs may be. Perhaps the doctor has detected symptoms of a bacterial infection - and you may learn something just by talking to your doctor.'
THE FLU-FIGHTING FUNGI
Medicinal mushrooms such as shiitake (Lentinus edodes) and reishi (Ganoderma lucidum) possess substances called polysaccharides that stimulate the immune system. Shiitake also increases the body's production of the antiviral substance interferon. Although human trials haven't yet taken place, studies in animals show that shiitake is likely to offer some protection against influenza. If you're making a pot of chicken soup to help prevent a cold, throw in fresh or dried shiitakes to taste. But if you want the healing compounds in these mushrooms to help you fight a cold that you already have, take them in supplement form. Typical dosage: 500 milligrams of standardised extract capsules or tablets, twice per day.
Meanwhile, reishi's anti-inflammatory components may help ease the respiratory-tract inflammation that often comes with colds and flu. This mushroom is a long-used and well-respected tonic in Asian medicine. Typical dosage: up to five 420-milligram capsules per day; or up to three 1,000 milligram tablets, up to three times per day.
MORE HERBAL COLD COMBINATIONS
Sometimes flu or colds come with raw, irritated respiratory linings. Herbs that have demulcent qualities can help soothe inflamed throat and bronchial passages. Among these herbs are: mullein ( Verbascum thapsus), which also has expectorant and antiviral properties; marshmallow (Althaea officinalis); slippery elm (Ulmus rubra); plantain (Plantago lanceolata); and liquorice (Glycyrrhiza glabra). (For more about these herbs and their soothing actions, see Sore Throat, page 498.)
Expectorants help loosen respiratory secretions so they can be coughed up. Herbal expectorants include horehound (Marrubium vulgare), eucalyptus (Eucalyptus globulus) and thyme (Thymus vulgaris). Thyme is also antimicrobial and relaxes smooth muscle, a property that can help open tight airways.
That's why you'l I often see these herbs in combination products for colds that come with coughs.
HERBAL REMEDIES
Echinacea (Echinacea purpurea, E. angustifolia, E. pallida)
This species is the single best-researched herb for helping the body fight colds and flu once they've begun to invade. It stimulates white blood cell activity, increases the body's production of antiviral substances such as interferon, and enhances the ability of immune cells to engulf and destroy invading microbes.
Research has shown that echinacea, when taken as soon as symptoms appear, can shorten the duration and lessen the severity of cold and flu symptoms. You'll be seeing more research about echinacea, because many questions remain. Which species is most effective and which parts of the plant? Which is best: tincture or capsule? Experts continue to debate the answers.
Doctors and researchers do agree on one thing: dosage is vital.
You need to take enough echinacea, and take it frequently enough, to do any good. One study on treatment of flu found that a daily dose of about 1 teaspoon of a root tincture helped, but that % teaspoon did not. Typical dosage: 1 teaspoon of liquid extract; or 2 teaspoons of tincture (preferably
made from the root); or 900 milligrams of solid extract in capsules per day. Divide the daily total into six doses per day for the first two days, then reduce to three to four doses per day. Caution: don't use echinacea if you have multiple sclerosis, HIV infection or AIDS, or another autoimmune disease. Rarely, people with allergies to other members of the daisy family are also allergic to echinacea.
Astragalus (Astragalus membranaceus)
This Chinese herb possesses immune-boosting and antiviral properties. Unlike echinacea, astragalus may be taken long-term during the cold and flu season; Chinese studies have found it to be an effective preventive against the common cold. Health practitioners find it particularly useful in enhancing recovery after an illness and in building resistance to infection for people who seem to catch every cold and flu virus that crosses their path. Typical dosage: eight or nine 400- to 500milligram capsules per day; or 15 to 30 drops of tincture twice per day.
Ginseng (Panax ginseng) and Siberian Ginseng (Eleutherococcus senticosus)
These two herbs have a strong reputation as general health enhancers and immune-system rebuilders. Like astragalus, they are well-suited to long-term daily use. Typical dosage for Asian ginseng: 100 milligrams of standardised products (usually standardised to 5 to 7 per cent ginsenosides) one or two times per day; or up to four 400- to 600milligram capsules per day. Caution: do not use if you are pregnant or breastfeeding. Do not combine with caffeine. If you have high blood pressure, consult a doctor before taking Panaxginseng. Discontinue use if you experience nervousness, irritability, insomnia or gastrointestinal upset. Typical dosage for Siberian ginseng: Up to nine 400- to 500-milligram capsules per day; or 20 drops of tincture up to three times per day. Take for two to three weeks, followed by a one- to two-week break.
Liquorice (Glycyrrhiza glabra)
This root stimulates the production of several types of immune cells and increases the body's interferon production. It also helps reduce inflammation. Use whole-root products; the deglycyrrhizinated (DGL) liquorice (used to treat ulcers) doesn't contain the component that you want for fighting colds and flu. Typical dosage: up to six 400to 500-milligram capsules per day; or 20 to 30 drops of tincture up to three times per day. Caution: do not use for longer than six weeks. People with high blood pressure, diabetes, or disease of the thyroid, kidney, liver or heart, and those taking corticosteroids should not take liquorice unless advised to do so by their doctor. Do not use if you are pregnant or breastfeeding.
Elder (Sambucus nigra, S. canadensis)
This tree's berries are tasty flu fighters. They contain compounds that can inhibit the enzyme that flu viruses use to penetrate our cell membranes. In an Israeli study most of the children and adults who took elderberry extract daily for flu,
starting as soon as their symptoms began, got rid of it in two or three days, compared to at least six days for those who got no elderberry extract. Commercial syrups and lozenges with elderberry extract are available; follow the package directions for dosage. And don't forget about elder flowers, which have a long tradition of use in herbal tea blends to induce sweating during flu-induced fevers. Typical dosage: up to six 500- to 600-milligram capsules per day; or up to 40 drops of tincture every 4 hours; or up to 3 cups of tea per day (simmer 1 tablespoon of dried berries in 450 millilitres of hot water for 15 minutes, or steep 2 teaspoons of dried flowers in litre of hot water for 10 to 15 minutes).
Garlic (Allium sativum)
This herb benefits health in myriad ways, including boosting immunesystem function and inhibiting or killing a broad range of microbes. Studies show that garlic is active against viruses that cause colds and flus. Our bodies eliminate some of garlic's active ingredients through the lungs, putting those cold- and flu-fighters right where you want them. During cold and flu season, you might want to take garlic supplements and/or eat plenty of garlic and its cousin, the onion. Raw garlic packs the stronger antimicrobial punch. If you don't like it raw, add minced garlic at the end of cooking to preserve active ingredients. If you're worried about garlic breath, chew parsley leaves or fennel seeds afterwards. Typical dosage: one or more fresh garlic cloves per day; or capsules that provide 4,000 to 5,000 micrograms of allicin per day.
St John's Wort (Hypericum perforatum)
Usually mentioned as a remedy for mild depression, this flowering plant has many other beneficial qualities. According to studies, it can inhibit influenza A viruses and para-influenza virus (which produces flulike symptoms), but not cold viruses. Typical dosage: 300 milligrams of product standardised to 0.3 per cent hypericin three times per day; or 3 cups of tea per day (steep 1 teaspoon of dried herb in % litre of hot water for 10 to 15 minutes); or 15 to 40 drops of tincture up to three times per day. Caution: may cause increased skin reactions to the sun. Do not use if you take prescription antidepressants or L-dopa.
Lemon Balm (Melissa officinalis)
This herb fights a host of bacteria and some viruses, including parainfluenza virus. Teas and extracts made from the leaves have a pleasant lemony, minty taste. If you enjoy gardening, consider planting lemon balm; it grows easily and prolifically in most climates. Typical dosage: up to nine 300- to 400-milligram capsules per day; or 1 to 3 cups of tea per day (steep 1'/, to 4 teaspoons of dried herb in % litre of hot water for 10 to 15 minutes).
Ephedra (Ephedra sinica)
Chemically speaking, this herb is a near cousin to the over-the-counter drug pseudoephedrine (Sudafed). It acts as a respiratory decongestant and relaxes the airways. Unfortunately, ephedra also stimulates the cardiovascular and central nervous systems, and it has been abused for its appetite-suppressant and stimulant qualities. Typical dosage: 15 to 30 drops of tincture in water up to four times per day. For other products, scrupulously follow manufacturers or practitioners recommendations. Caution: large doses can raise blood pressure and cause palpitations, nervousness, insomnia, nausea, flushing and headaches. If you use a herbal product that contains ephedra, don't exceed the manufacturer's recommended dose. Do not combine with caffeine or other stimulant herbs or drugs, or with MAO-inhibiting antidepressants. Not recommended for people with a history of anorexia, glaucoma, thyroid disease, heart disease, high blood pressure, difficulty urinating due to prostate enlargement or long-term insomnia. Do not use when you are pregnant.
Peppermint (Mentha x piperita)
This herb's essential oil is often included in commercial products such as nasal decongestants, throat lozenges, cough drops, chest rubs and inhalants. In one study, people who inhaled menthol, a component of peppermint, said they felt as if they had less nasal congestion, although the menthol didn't increase their measurable airflow. Menthol can also relax the airways. You might try putting a few drops of peppermint or eucalyptus oil on your pillow or in a herbal steam (see 'Herbal Steam and Bath Tea' on page 184). Meanwhile, essential oil, applied externally, short-circuits the nerve transmission from the pain receptors, which means you can rub diluted peppermint oil on your temples to reduce headache (just be sure to keep it away from your eyes). You can also add 5 to 10 drops of peppermint oil to a bath.
Ginger (Zingiber officinale)
Anti-inflammatory and analgesic, ginger also helps you cough up mucus and makes you feel warmer, which may help if you're chilled. Ginger also blends well with traditional mulling spices and is an excellent condiment. (If you're feeling too warm or are running a fever, however, avoid ginger.) Typical dosage: % teaspoon dried, powdered root per day; or I teaspoon of the fresh ground root added to food per day; or 3 cups of tea per day (simmer 1 teaspoon of grated fresh root in ''/, litre of water for 10 minutes); or up to eight 500- to 600-milligram capsules per day; or 10 to 20 drops of tincture in water three times per day.
Yarrow (Achillea millefolium)
This herb possesses anti-inflammatory, antispasmodic, and sweatinducing properties. Herbalists have long included yarrow flowers in cold and flu remedies, often blended with elder flowers and peppermint. Typical dosage: up to 3 cups of tea per day (steep I teaspoon of dried flowers in ; litre of hot water for 10 to 15 minutes); or 10 to 20 drops of tincture up to three times per day. Caution: do not use if you are pregnant.
Boneset (Eupatorium perfoliatum)
This herb has a long tradition of use for colds and flus. It's used to induce sweating, reduce fever and ease body aches. In studies, it also stimulates immune cells. Whether it does so inside the human body isn't yet known. Typical dosage: look for boneset in combination products and follow manufacturer's directions. Caution: larger-thanrecommended doses may induce vomiting.
BASIC COLD AND FLU TEA
This blend combines herbs to soothe the symptoms of the usual cold and flu symptoms with ones that fight viruses and bacteria.
To make the tea blend, combine equal parts of:
dried peppermint leaves dried lemon balm leaves dried elder flowers dried yarrow flowers
Store in an airtight jar away from heat and light for up to a year. To make 1 cup of tea:
1/4 litre water
1-2 teaspoons tea blend
1/2-1 teaspoon fresh grated ginger (optional) Honey (optional)
Lemon juice (optional)
Bring water to the boil, then remove it from heat. Add tea, and ginger if using
(it helps chase away that chilled feeling and adds a sweet/hot taste to the tea). Steep for 5 to 10 minutes. Strain; add honey and/or lemon, if desired.
COLD AND FLU BREW
This traditional blend can help boost immunity and ease the discomfort of a cold or flu.
21/ teaspoons echinacea leaf 21/4 teaspoons elder flowers
21/4 teaspoons yarrow leaves and flowers 11/ teaspoons peppermint
680 millilitres water
Place all but the peppermint leaves in the water and simmer, covered, for 10 to 15 minutes. Remove from the heat and add the peppermint. Steep, covered, for 10 more minutes. Strain the herbs and discard. Drink up to 3 cups of tea per day as needed. Store in the refrigerator for up to 3 days.
HERBAL STEAM AND BATH TEA
Steam is an old-fashioned remedy for colds, coughs and congestion. You can increase steam's effectiveness by adding herbs or their essential oils to the water. When herbal steams are inhaled, antiseptic, decongestant, airwayrelaxing herbal ingredients get right where they're needed.
900 millilitres water
3 tablespoons eucalyptus leaves
2 tablespoons thyme leaves
1 tablespoon rosemary leaves
1 tablespoon peppermint leaves
In a large saucepan (not a kettle), bring the water to a boil. Remove from the heat and add the herbs; allow to steep, covered, for 3 to 5 minutes. (You can substitute 3 to 5 drops of essential oil of any of those same herbs; just make sure you use a total of 3 to 5 drops, not 5 drops of each.)
Remove the pan from the heat. Carefully pour the water into a heatresistant bowl and place it on a sturdy table. Put a towel over your head and hold your face at least 30 centimetres away from the steam. If the temperature feels comfortable, take an experimental breath. If the steam feels good, drape a towel round your head and breathe deeply - through your nose if you have a cold or sinus infection, through your mouth if you have a cough.
After you're finished inhaling the steam, strain out the herbs and pour the solution into the bath. If you used essential oils for your steam, just run a hot bath and add 5 to 10 drops before stepping in. (Reading a steamy novel while you soak is completely optional.)
COLD AND FLU VITAMINS
Research particularly supports the use of -these two supplements before and during colds and flu.
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Vitamin C. Many, but not all, studies have found that taking vitamin C can reduce your number of colds per year. Most studies showed that vitamin C resulted in milder symptoms and reduced the duration of colds by about a third. A commonly recommended dosage during colds and flus is 500 to 1,000 milligrams every two hours. In the event of diarrhoea, decrease the dose.
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Zinc. In a study of adults with colds, people who took one zinc gluconate lozenge every two hours while awake got better much quicker. They did complain of bad taste and nausea, but no serious side effects. Such lozenges are available without a prescription. Follow the manufacturer's directions for dosage, usually one lozenge every two hours while symptoms persist, but not longer than three or four days.
