Prevention and treatment of colds and flu: Building a defensive barrier
colds and flu
Don't let flies get on you
One morning, you wake up refreshed and full of energy, your mind filled with thoughts of how to excel at work, like a runaway racehorse ready to pounce and leave all your rivals far behind. But by two or three in the afternoon, you're drooping like a wilted eggplant, feeling utterly miserable. Clearly, at least for this day's race, you don't have an advantage whatsoever, let alone be in the lead.
While a cold and the flu are unlikely to land you in a private hospital room, they can at least keep you at home for a few days, and both illnesses are difficult to prevent: the cold can be caused by more than 200 viruses and is one of the most common illnesses; the flu affects a quarter of Americans every year. The chances of infection are even higher for the elderly and young children, sometimes reaching as high as 50%.
What are the common cold and the flu?
Although the symptoms of a cold and the flu are somewhat similar-cough, sore throat, stuffy nose, and muscle aches-they are caused by completely different viruses, and the flu symptoms are generally more severe. "A cold is usually caused by an upper respiratory tract infection and typically manifests as a stuffy nose, sore throat, and earache," says Dr. Susan Debing, a private physician in California. "When you get the flu, your lungs are the most affected, and you experience chest tightness and shortness of breath."
Body temperature is another distinguishing feature. While the body temperature of someone with the flu can rise to 101 degrees Fahrenheit or even higher within a few hours, a common cold does not necessarily cause a rise in body temperature. For example, a study of 139 adults with colds found that less than 1% had a temperature above 99.6 degrees Fahrenheit.
Perhaps the most significant difference between a cold and the flu is their severity. Experts say the flu is much more severe, and sometimes even more dangerous, than a cold. According to the Atlanta Centers for Disease Control and Prevention, 15,000 people die from the flu in the United States each year. Moreover, some flu viruses are extremely deadly. In 1918, an exceptionally virulent flu virus caused the deaths of 21 million people worldwide.
Of course, if you are in good health, catching a cold or flu will not be life-threatening. Even the worst cold or flu will subside within a few days, and you will at most experience body aches and fatigue for 1-2 weeks.
Establish an influenza defense barrier
Because there are many types of cold viruses, it's almost impossible to get vaccinated in advance. Influenza viruses, however, only have three types-A, B, and C-making prevention relatively easier.
The rationale for vaccination is relatively simple. If you are injected with serum containing inactive virus, your immune system will automatically produce antibodies to fight off future viruses of the same type without exposing you to infection. Research shows that annual vaccination can protect against 70% of influenza viruses.
Doctors recommend that people over 65 years of age, as well as those with a long history of severe asthma or diabetes, be vaccinated. Furthermore, Dr. Debing believes that young people who smoke frequently or work in densely populated areas where they are more susceptible to the flu, such as schools or hospitals, should also be vaccinated.
After vaccination, it takes about two weeks for your immune system to build up its defenses. Therefore, don't wait until all your colleagues in the office have been infected before seeing a doctor. Experts point out that the best time to get a flu shot is between October 15th and November 15th each year, as this is the peak season for influenza.
Practical preventive measures
Although the viruses that cause these two diseases are everywhere, there are still some steps you can take to reduce your risk of getting sick.
Developing good hygiene habits is essential. Cold and flu viruses are usually transmitted through hand-to-mouth or hand-to-eye contact, so washing your hands frequently every day can greatly reduce the chance of viral transmission. If there is someone with a cold or flu in your household, you should wash your hands even more often, and even wash your face frequently.
Avoid public places. December to February is flu season, so it's best to avoid crowded public places during this period, as a sneeze from someone else could contain several flu viruses. This is especially important if someone in your community already has the flu; in such cases, minimize participation in community activities.
Quitting smoking is essential because the human respiratory tract contains fine cilia, which are responsible for expelling viral mucus. Smoke smoke disables these cilia, making smokers more susceptible to colds than non-smokers. Therefore, you must resist the temptation when others light up cigarettes and resolve to quit.
Reducing psychological stress: You've just started a family, and to support your family, you have to work tirelessly, commuting 500 miles a day to get to work. The negative impact of these life pressures on your health shouldn't be underestimated. Researchers at the University of Pittsburgh, after answering questions about psychological stress from 420 adults, placed cold viruses around them. The results showed that people with higher psychological stress were more susceptible to colds.
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• Commonness: Colds and flu are among the most common human illnesses. Every year, 26 million students and 23 million employees take sick leave due to colds and flu.
• Causative factors: Seasonal changes (autumn, winter and early spring are prone to colds and flu), psychological stress, allergies, smoking, malnutrition and infectious diseases can all cause colds or flu.
• Affected age groups: Children under 5 years old get an average of 6 to 12 colds per year, and even adults who have developed antibodies get 3 to 4 colds per year.
• Gender differences: Women are more likely to catch colds and flu than men, perhaps because women spend more time with children who are susceptible to viruses.
• Seeking help from: pharmacists or family doctors.
Scientists speculate that the reason might be that immense psychological stress leads to an increase in hormones that suppress the immune system, making one more susceptible to colds or other infectious diseases. The study also showed that even the simplest relaxation techniques, such as deep, slow breathing or chatting with friends, can help the immune system return to normal function.
Treatment of colds and flu
Sometimes, despite your best efforts, you may still catch a cold or flu. At least three or four times a year, your nose is constantly stuffed with mucus, and your pockets are always full of tissues. While there's currently no way to completely eradicate cold and flu viruses, the following suggestions can at least help alleviate the discomfort caused by the illness.
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When a person sneezes, the germ particles expelled can travel at speeds of up to 103.6 kilometers per hour in the air.
If your flu is caused by type A virus, your doctor will recommend taking flu medication. Dr. Mitchell Fleming, a private physician in Louisiana, says that taking medication within the first two days of getting the flu can halve the treatment time. However, it's important to note that if you wait a week after becoming ill to take medication, its effectiveness may not be as noticeable.
Drinking plenty of water is a very effective treatment for keeping viral mucus from becoming too thick so it can be expelled smoothly. Dr. Debing says, "In the case of a cold or flu, mucus can become abnormally thick, potentially even blocking the airway and causing pneumonia." Drinking 8 to 10 eight-ounce (250 ml) cups of water daily is sufficient to allow the mucus to flow freely. Dr. Debing adds that, relatively speaking, hot water is more effective than cold water.
Avoid alcohol as much as possible. Alcohol can suppress the immune system and cause the mucous membranes to dry out, making it difficult for viruses to be expelled from the body. Therefore, Dr. Fleming said that you should not drink alcohol until you feel that your condition has improved significantly.
Studies on balanced diets show that nutrient-rich foods-fresh fruits, vegetables, whole grains, and protein-rich foods such as soy, dairy products, and lean meats-help the immune system function better. Dr. Fleming added that while a balanced diet may not completely protect you from the flu and colds, it will definitely contribute to your health.
Even after catching a cold, it's important to maintain regular exercise. Regular exercise helps strengthen the immune system, thus preventing colds from recurring. Even if you already have a cold, it's beneficial to continue moderate exercise as it aids in a faster recovery. However, there are a few things to keep in mind before exercising: Generally, you should wait about three days after the most severe symptoms have subsided before starting to exercise. If you experience chest tightness, muscle aches, a persistent cough, or a drop in body temperature, it's best to postpone your exercise. Dr. Bertrand Stanford, director of the Center for Health Promotion at the University of Louisville, says that forcing yourself to exercise under these conditions will only prolong recovery.
While rest and moderate exercise may aid recovery from a cold, this is not the case for those with the flu. Experts believe that excessive exercise can intensify the virus's damage to the body, sometimes even injuring muscles. Therefore, it's best to rest for two weeks before resuming exercise, and only consider appropriate activity once symptoms have subsided.
If you're not entirely sure you can resume your normal activities, it means your current physical condition isn't suitable for any exercise. Dr. Fleming says, "Rest is an effective treatment for the flu, so if you feel very unwell with the flu, be sure to rest well. Bed rest is much more effective than physical exercise at this time."
Maintaining air humidity is important. Winter air is generally dry with low humidity, making respiratory organs such as the throat, nasal cavity, and lungs prone to dryness and blockage. Therefore, using an evaporator or humidifier to increase air humidity helps keep airways clear.
Hospitals offer some oral medications to relieve sore throats, and sucking on hard candies can also help increase saliva production, which can be effective in reducing sore throat. Experts also recommend drinking lightly salted water or tea with honey and lemon to alleviate the pain.