It’s that time of year again when stuffy noses and relentless coughs start popping up everywhere. Experts predict that this year’s flu season will be tough and also report an increase in a variety of other respiratory illnesses.
The best precaution against influenza infection is to get vaccinated, say experts. And there’s little you can do if you get sick other than manage the symptoms. The flu, the common cold, and most other respiratory illnesses are caused by viruses, so they cannot be cured with antibiotics, which are used to treat bacterial infections.
Antiviral medications for treating the flu, such as Tamiflu, are generally reserved for people at risk of developing serious complications, such as pregnant women, the elderly, or the immunocompromised. For everyone else, doctors suggest resting and waiting for the symptoms to go away. In the case of the flu, these symptoms can include fever, headache, body aches, and a stuffy or runny nose that lasts from three to five days. Some people may also develop a cough or sore throat or feel fatigued.
But for generations, countless home remedies – cups of hot tea or soups and spoonfuls of herbs – help manage the symptoms of flu and colds, such as sore throat or congestion. Scientists have conducted research over the years trying to quantify the effectiveness of some of these “remedies,” how often they should be used, and which formulations work best. But studies are often small and show little efficacy of home solutions.
Still, experts acknowledge that there’s no harm in adopting practices that may make you feel better when you’re sick, even if they’re providing a placebo effect.
What Works Best?
Vitamin C
There is some evidence suggesting that certain vitamins and ingredients in home remedies – such as vitamin C, elderberry, and zinc – may at least stimulate the immune system and slightly shorten the duration of symptoms.
The effectiveness of the nutrient is still debated. On one hand, the body cannot store high doses of vitamin C, like those found in supplements, and any excess vitamin C is generally excreted in urine. However, some clinical trials have found that the timing of taking vitamin C supplements may be crucial for their effectiveness: a comprehensive meta-analysis of vitamin C trials published in 2013, for example, suggests that regular supplementation, even before you start to feel sick, may reduce the duration of colds by about a day. But taking vitamin C after you’ve already developed symptoms does not show consistent benefits.
Elderberry
In some studies, elderberry, a common ingredient in cold and flu syrups, especially those aimed at young children, shortened the duration of symptoms when taken before or right at the onset of an illness. But the studies are based on a very limited amount of data. Elderberry contains potent antioxidants and compounds known as anthocyanins, which have been shown in laboratory experiments to help with immune function.
Zinc
Some research on zinc suggests that taking syrups and lozenges containing zinc every three to four hours may reduce the duration of a cold or flu by one or two days, potentially preventing the viruses from multiplying. Other analyses, however, concluded that there is not enough evidence to claim that zinc is more effective than a placebo.
Teas and Soups
A sore throat is often the natural result of the inflammation created when the immune system is fighting a virus lodged in the upper respiratory tract. The swelling and pain can make it difficult to eat and stay hydrated. This ends up leaving the throat even drier. Coughing can make things worse. Staying hydrated by drinking water, hot teas, broths, or soups can help you feel more comfortable.
Ginger
In many cultures, ginger is one of the first things people turn to when facing a sore throat. It is often steeped in boiling water along with other herbs to make soothing teas or added to chicken soup. There may be some science to support this ancient practice: some studies have found that ginger may have anti-inflammatory properties that can help relieve swelling.
Salt Water and Honey
If the sore throat is aggravated by coughing, gargling with salt water may be effective.
Adding honey to the gargle solution, or to any tea or hot drink, may have a similar soothing effect. Honey soothes irritated tissues by coating them.
A study involving children aged 1 to 5 found that taking two teaspoons of honey at bedtime was as effective in reducing nighttime cough and improving sleep quality as the medication found in over-the-counter cough syrups.
Humidifier
Keeping nasal passages hydrated is another simple and safe remedy that can help children and adults get some relief from the flu or cold. Using a humidifier can help. Studies show that keeping the environment at a humidity level of about 40 to 60% reduces the transmission of respiratory viruses and may even prevent you from getting sick.
Vicks VapoRub
Some studies have found that massaging with Vicks VapoRub containing menthol, eucalyptus, and camphor, when applied to the neck and chest, significantly improved sleep in children and adults with cold symptoms, but experts warn that the substance can be irritating to some people.
Source: The New York Times