While knowing that prevention is key to avoiding the common cold, it’s of little comfort once you are hit with one. The following are some key “Do’s and Don’ts” if you are one of the unfortunate ones to catch a cold this season.

What to Increase:

Eat foods rich in Quercetin. Quercetin is a flavonoid found in many foods and besides being a powerful antioxidant, it reduces inflammation. Quercetin also contains natural anti-histamine and anti-inflammatory properties. Foods high in Quercetin include:

Apples (with skin)
Black Beans
Red Cabbage

Drink plenty of filtered water and vegetable broths. These support the mucous membranes of the respiratory tract by keeping them moist and allowing them to better function.

Drinking ginger tea may reduce the intensity of a cold.

Get plenty of sleep. Rest allows the immune system the time it needs to rid the body of unwanted bacteria and viruses.

Vitamin C in high doses supports the immune system and may reduce the duration and severity of the common cold. Start with 1000 mg three times a day, and increase by 500 mg with each dose to bowel tolerance (diarrhea). Everyone has a different tolerance level for Vitamin C.

For a sore throat, natural ginger syrup can ease inflammation and reduce pain. My favorite is Ginger Tussin Syrup™ which can be found at: http://store01.prostores.com/servlet/nutritionalchoice/the-COLD-AND-FLU/...

You can also find high dosage Vitamin C in capsule and powder form.

What to Avoid:

Avoid sugary foods and drinks including fruit juices. Sugar suppresses the immune system and will only prolong a cold.

Avoid mucous-forming dairy products especially milk.

Avoid junk food. The body doesn’t need the extra burden of detoxifying the additives and preservatives.

Avoid alcohol and tobacco which decrease immune function.

Avoid stress which can lead to decreased immune function. What might start off as a common cold could turn into a more chronic condition.

Author's Bio: 

Karen Roth, MS, NC earned her Master of Science degree in Holistic Nutrition from Hawthorn University and holds a Bachelor of Arts Degree from University of California, Irvine. Karen is one of a growing number of international health care professionals who have been specially trained and certified in the Management of Menopause Type® Program, a holistic model that has benefited women for over 13 years. For more information visit nutritionalchoice.net or email Karen at karenrothmsnc@sbcglobal.net