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health & fitness Fighting Colds (and Myths) You've got the sniffles, body aches, a fever and your head feels like it's stuffed with cotton batten. These simple — and natural — strategies will increase your odds of getting through cold and flu season with minimal suffering by Rhonda Low ELDERBERRY EXTRACT U "Elderberry extract can shorten the duration of flu-like illness by half" Oregano Oil, Eucalyptus Oil and Friar's Balsam sed in folk medicine Contrary to popular belief, there are no convincing human studies showing any curative properties for oregano oil on viral respiratory infections. However, popping a few drops of oregano oil, eucalyptus oil or Friar's Balsam in a pot of boiling water and inhaling the steam is soothing and can help relieve congestion. for centuries, research suggests black elderberry can help treat colds, influenza and sinusitis. Small studies on healthy adults have shown elderberry extract can shorten the duration of a flu-like illness by half when ZINC compared to a placebo. Based The average cold drags on for on its antiviral activity, it's about seven-and-a-half days and reasonable to assume that 25 per cent of people may still elderberry extract may also have symptoms two weeks later. in acute laryngitis and sore throats. But help relieve cold symptoms. ECHINACEA W hen taken for 10 to 14 days at the first signs of infection, echinacea can be helpful in relieving symptoms The Cochrane Collaboration (an science has shown echinacea can Try taking elderberry international organization of help modulate the cells in your extract in syrup form: three experts that reviews bona fide immune system – so when taken teaspoons, four times a day health research) found that 30 over a long period of time, it may within 48 hours of your first milligrams of zinc (in syrup or conversely depress immunity. symptoms. While the plant is tablet form) – if taken within 24 That's why Germany's considered safe, side effects hours of the onset of symptoms Commission E (the gurus can include stomach upset and, – might help shorten the dura- of phytotherapy) recommends like all substances, possible tion of a cold by a day or two. that echinacea not be taken continuously: no longer than allergic reaction. Due to a Zinc lozenges may also be eight weeks for adults and two weeks for children. lack of research, children and beneficial, but you'd have to pregnant women (as well as take around 10 drops per day, those nursing) should not take which could cause side effects Eat Well and Get Some Sleep elderberry extract. such as nausea and a bad Your mom was right. Make sure you get enough sleep and eat a diet taste in the mouth. No zinc rich with immune-boosting antioxidants to help fight infection. studies have been done on those suffering chronic illnesses like asthma, so those who fall into that group should stay away. Finally, know when to wave the white flag. If you can't shake that flu or cold after 10 to 14 days, or if you become progressively sicker, it's time to check in with your health-care professional. ■ If you're uncertain about the proper dosages, or if you take prescription medicines on a regular basis, talk with your health-care professional beforehand to ensure there are no adverse interactions between the products. Dr. Rhonda Low is a family physician, TV and radio health journalist in Vancouver. @doctorrhonda p32-39_Health+Fitness.indd 39 NOVEMBER 201 3 | 39 13-10-25 4:17 PM