What really helps against the common cold?

Cold Busters: Surviving the Winter Wave

When Noses Suffer: Winter's Worst Enemy

Brrr! It's a chilly combination outside and in, making our noses extra vulnerable to colds and their kin.

An endless tide of cold woes: That snowball of sickness keeps growing like a winter whale, climbing to unprecedented levels. For three weeks now, the number of people coughing, wheezing, and sizzling with fever has climbed to unprecedented heights last seen in 2011. According to the most recent report from the Robert Koch Institute, 7.1 million noses are sadly under the weather. With the winter chill on its way, what's the deal?

Cold Wars: Nose vs. Coat

"In part, yes," says Prof. Dr. Thomas Deitmer, Secretary General of the German Society for ENT Medicine, Bonn. "Viruses that cause colds aren't more active in the frost, but they flourish in 'juicy nooses' – as it were. When we're cold, our blood vessels tighten. The defense troops take their time to reach the battlefield. Research has unearthed a compelling fact: the nasal cavity contains special immune cells that form an initial defense line. They're less energetic when nooses are chilly."

Catch Me If You Can: Mask or Mug-Up?

"Catching yourself breathing back in your own viruses isn't impossible," reassures Prof. Deitmer. "But it's not crucial, either. Our immune defenses tackle the infection mainly through the immune system instead of by expelling the viruses outside. Sheltered behind the mask, you also breathe in moister and more comfy air, which is decidedly better than the cold and crisp air."

All Clear? Can I Blow My Nostrils?

"Go ahead," advises Prof. Deitmer. "Blowing your nose can build up serious pressure. Beware: the mucus, laden with germs and viruses, might reach the paranasal sinuses or middle ear. That can cause inflammation."

So what's the solution? "Pull up the mucus and spit it out or swallow it down safe," suggests the specialist. "If you feel the urge to blow your nose out of politeness, do it gently through just one nostril at a time."

Outdoor Oasis: Spending Cold Days Away from Home

The Heat Is On: Moisturizing Mucous Membranes

Prof. Deitmer: "Contrary to popular belief, exercising in the fresh air is particularly invigorating for colds. Many homes turn into arid deserts in the winter. The drier our nasal passages, the better pathogens can thrive. As a preventive measure, we recommend keeping the heating at a moderate level in the cold season, ventilating rigorously, consuming ample fluids, and stepping outside for at least 20 sun-soaked minutes daily, even in wintry conditions."

Tip: Dress warmly!

Wash Away Woes: Enhancing the Indoor Environment

"Regularly cleaning and changing the filters on your heating system can help improve the air quality in your home, making your winter retreat more healthful," says Prof. Deitmer.

Breaking the Mold: Using Nasal Decongestants

"Saline solutions are fine for temporary respite. They liquefy the secretions and help blow out mucus from the nasal cavity. But be wary of sprays containing decongestants. Don't use them for longer than two weeks; otherwise, the mucous membranes may swell up even faster," warns Prof. Deitmer.

Shine on: Infrared Light Treatment

Not so bright in the heart of winter: infrared lamps can exacerbate pressure and pain in congested sinuses.

"If your sinuses are inflamed but your nose remains clear, red light therapy can provide relief since the area receives better blood flow," says Prof. Deitmer. "However, this does not apply if the infection is severe. Always consult with your doctor first."

The Infection Conundrum: Antibiotics and Sinusitis

Prof. Deitmer: "In just over three of four cases, sinusitis develops as a consequence of a common cold or viral infection. Antibiotics only prescribed when bacterial infections trigger symptoms like swelling or inflammation of the nasal mucosa."

Time to Reset: Clearing Up the Sinus Inflammation

"The goal is always to eliminate the excess mucus, which signifies the end of the inflammation," says Prof. Deitmer. "Prescription corticosteroid sprays or drops work effectively to dampen inflammation and combat the formation of mucus, especially in combination with saline nasal rinses."

Cold Fact: Colds are primarily caused by viruses, not the cold itself.

Expert Advice and Common Cold Myths Debunked

Now that you've gained some insights into dealing with colds, it's worth consulting with an ENT specialist or healthcare professional to receive personalized advice tailored to your specific symptoms and circumstances.

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Using a multifaceted approach to prevent and alleviate common cold symptoms can help fortify your immune system and decrease their impact on your daily life. Check out these proven strategies:

Preventative Measures

1. Stay Hydrated:
2. Aim to consume four extra cups of water per day to replenish and support your immune system[1][2][4].
3. Sip on Gatorade, warm water, or herbal teas for an added energy boost[1][2].
4. Get Vaccinated:
5. Receive an annual flu shot to help protect against influenza throughout the cold season [1].
6. Maintain a Balanced Diet:
7. Prioritize nutrient-dense whole foods, lean proteins, and plenty of veggies to keep your energy levels high and support your immune system[3][4].
8. Vitamin D and Zinc:
9. Consume vitamin D-rich foods like fatty fish, mushrooms, and fortified dairy products or and consider taking a supplement to support your immune function[2][5].
10. Add zinc tablets to your routine, taking 11 mg for adults and 2.5 mg for children, as soon as you notice the first symptoms to potentially shorten the duration of the cold[3][4].
    1. Cinnamon, turmeric, and ginger add warmth and anti-inflammatory benefits to meals and beverages, offering extra defense for the respiratory system[2][4][5].
11. Rev up your Gut:
12. Incorporate immune-boosting probiotics into your diet through fermented foods, like sauerkraut, kefir, kimchi, and yogurt, to enhance your gut health and improve resilience against colds[2][5].

Symptom Relief

1. Chicken Soup and Spices:
2. Boil a nourishing bowl of chicken soup spiced up with nutritious ingredients like garlic, cinnamon, turmeric, oregano, cloves, onions, and black pepper to fill up on antioxidants and soothe irritated mucous membranes[2][5].
3. Ginger and Honey:
4. Brew yourself a soothing spicy ginger and honey tea, or pop some honey-coated ginger candies, to combat symptoms like congestion and sore throat[2][5].
5. Saline and Steam:
6. Use a neti pot filled with saline solution three times daily for nasal hydration, or invest in a humidifier to create a more moist environment in your home[1][5].
7. Elderberry Syrup and Supplements:
8. Add elderberry syrup to your water, herbal tea, or smoothies to bolster your immune system and alleviate symptoms, or consider taking a daily elderberry supplement during the cold and flu season[1][5].
9. Rest and Relaxation:
10. Focus on getting plenty of rest and sleep, aiming for 7-8 hours per night to allow your body to convalesce and recover more efficiently[3][4].

By following these recommendative measures, you can take proactive steps to strengthen your immune system and alleviate common cold symptoms effectively.