COLD AND FLU MYTHS: WHY SIMPLE REMEDIES STILL REIGN SUPREME

Colds and flu don’t need fancy fixes—rest, warm drinks, and nourishing meals are still the best medicine when you’re feeling under the weather

Does Catching a Cold Mean Your Immunity Is Weak?

Far from it! Getting a cold now and then is totally normal—it actually means your immune system is doing its job. We’re surrounded by germs all the time, and exposure to viruses is inevitable. Luckily, your body is built to spot, fight, and bounce back from these infections.

We tend to catch more colds in winter not because the cold weather itself makes us sick, but because of the conditions that come with it. Some people get sick more often simply because of their environment, eg. teachers, parents of young children, or medical staff. Shorter days mean less sunlight and lower vitamin D levels, which can affect immune function. We also spend more time indoors with poor ventilation - and cold, dry air helps viruses survive longer and potentially drying out the protective lining of our nose. But catching a cold doesn’t mean your body is weak—it means it’s working!

The Truth About 5 Popular Cold Remedies

1. Vitamin C

   Essential for immune function, but supplements won’t prevent colds. At best, regular use may slightly reduce severe symptoms—taking it after you’re already sick won’t do much.

2. Zinc

   Can shorten colds if taken at the very start, but risks include nausea, stomach upset, and interactions with medications. Long-term or high-dose use may even cause copper deficiency. Avoid nasal sprays, which have been linked to permanent loss of smell.

3. Green Powders & Mushroom Coffee

   Trendy but unproven. Quality varies widely, so you can’t be sure what you’re getting.

4. Lemsip & Decongestant Tablets

   Contain phenylephrine, which narrows blood vessels in the nose for short-term relief. Research shows it works no better than placebo, and overuse may worsen congestion. Side effects—like headaches, nausea, or raised blood pressure—are possible, so use cautiously.

5. Store-Bought Ginger Shots

   Most often apple juice with a dash of ginger—not a miracle cure.

What Actually Helps?

Colds usually clear within a week, but a few evidence-backed habits can ease discomfort and help you recover faster:

• Daily Saline Nasal Spray

  Using 2 sprays per nostril up to 6 times a day can clear congestion, flush out viruses, and even cut sick days by about 2 days. Look for simple formulations with just seawater or purified water plus sodium chloride.

• Chamomile, Peppermint, Fresh Ginger & Cinnamon Tea

  Warm drinks ease stuffiness and keep you hydrated. Early research suggests ginger may support recovery from viral infections. Peppermint can help clear the sinuses and chamomile is soothing for the throat.

• Rest

  Fatigue is your body’s way of telling you to slow down. Ignoring it forces your body to divide energy between healing and daily tasks, prolonging recovery.

• Nourishing Meals

  Soups, stews, and broths made with whole foods provide a powerful mix of vitamins, minerals, fibre, and antioxidants. These support immune function, reduce inflammation, and strengthen gut health—all crucial for recovery.

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Stocking your pantry with nutrient-rich basics makes it easier to whip up immune-supporting meals:

• Beans & lentils – Quick, fibre-rich sources of zinc and magnesium.

• Citrus fruits & berries – Packed with vitamin C and antiviral flavonoids.

• Leafy greens – Nutrient-dense additions for soups or sides.

• Seeds – Chia, flax, and hemp provide fibre and minerals.

• Fatty fish – Tinned sardines and mackerel add protein and omega-3s.

• Warming spices – Ginger, turmeric, cinnamon, and cloves fight inflammation while adding flavour.

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Final Thoughts

You can’t avoid colds forever—but you can make them shorter and more manageable. Skip the overhyped “miracle” cures, focus on rest, hydration, and nutrient-rich meals, and let your immune system do its job.

Many people seek out a nutritionist after a long and frustrating journey.

I take the time to explore your full story, ensuring you feel heard and understood. I gather information from all areas of your life and investigate the root cause of your symptoms, often using laboratory tests that can help give complete health transformations.

I aim to help you make small, sustainable changes that lead to a healthier, happier life. Because often, a 20% change can have an 80% impact on your wellbeing.

Contact me at:  rosiecardoenutrition@gmail.com or 07794 902467.