Debunking Common Cold & Flu Myths

 

A: It’s that time of year again when leaves change colors, you dig out your sweaters and there’s a crispness to the air. Unfortunately, it’s also a time of increased cold and flu symptoms as the days get shorter and we see the sun less. The cold and flu season typically runs from November to April. There are many theories about this season but with thousands of hospitalizations and as many as 3500 deaths from influenza each year in Canada, it’s important to know which strategies and beliefs are helpful and which aren’t. So, let’s set the record straight by debunking these five popular myths about influenza and the common cold:

Myth #1 – Getting the flu vaccine every year isn’t necessary. You should get the flu vaccine every year. Last season’s flu shot will not protect you against this season’s flu virus. The reason is flu viruses change from year to year, which is why the flu vaccine is updated yearly to include the current virus strains that are circulating. This means that the flu vaccine you received last year for a particular strain may not protect you from the new flu virus strain that is circulating this year. This is also the reason that you can get the flu more than once in a season if different strains of the virus are circulating. In addition, your immunity or your body’s natural protection against disease tends to decline over time, therefore, it is necessary to get the flu vaccine every year to ensure you are protected.

Myth#2 – You can treat the flu with antibiotics. Antibiotics are used to kill bacterial infections. Colds and flu are viral infections, which is why antibiotics cannot be used to treat them. Influenza is usually diagnosed based on symptoms like fever, cough, muscle aches, weakness and exhaustion which differ from the common cold (stuffy nose, sneezing, cough and sore throat). Most people with the flu recover within one to two weeks without treatment; however, antiviral medicines (oseltamivir aka Tamiflu) can be used to reduce the severity and duration of symptoms. These medicines are most effective when taken within the first 48 hours of flu symptoms. Antibiotics should only be used if there is a bacterial complication of the flu such as bacterial pneumonia, sinusitis or ear infection.

Myth #3 – You can catch a cold from going out in the cold. Most people know by now that the old wives’ tale that says, “don’t go out in the cold with wet hair or else you’ll catch a cold” is simply untrue. You don’t catch a cold from cold air but rather from having direct or indirect contact with the virus or someone who is sick from the virus. The cold and flu season does coincide with the winter months but that has more to do with proximity than it does with the cold weather. In the colder months, people tend to spend more time indoors which means they are closer together, touching hands and coming in contact with coughing and sneezing more than during the warmer months. For this reason, viruses are easily passed from person to person. The truth is, going outside in the cold with wet hair will just made you colder, it won’t give you a cold.

Myth #4 – You can get the flu from receiving the flu vaccine. The viruses contained in the flu vaccine have been inactivated or killed which means you cannot get the flu from vaccination because the killed influenza viruses cannot cause infection. There are possible reactions after the vaccine including soreness, redness and swelling where the vaccine was given. Other symptoms that resemble flu like symptoms can include fever, headache, aching muscles and fatigue but these may last one to two days and are often mistaken for the flu when they are reactions to the vaccine. Acetaminophen can be given for fever or soreness. A large number of people are eligible for the flu vaccine at no cost including young children, pregnant women, seniors 65 years and older and people with certain medical conditions as well as those who are able to transmit influenza to those at high risk. For those who do not qualify for the publicly funded vaccine, it can be purchased at a pharmacy. Remember that pharmacies are a convenient option for getting your flu shot as pharmacists are authorized to administer immunizations. It is important to stay at the clinic or pharmacy for fifteen minutes after getting the vaccine to ensure that no life-threatening allergic reactions occur. Your healthcare provider will be prepared to treat any type of reaction but it’s important to wait after the vaccine is administered.

Myth #5 – Chicken soup is a cure for the common cold. We know chicken soup has been regarded as a remedy for colds and flu for centuries. While it may not be a cure for the common cold because we know that no such cure exists, there has been research that actually shows chicken soup can help with symptoms of the common cold like nasal congestion and inflammation. Specifically, the vegetables and chicken itself helps with inflammation responsible for symptoms. An amino acid called cysteine in chicken helps to thin mucus in the lungs and chicken soup is packed with protein and antioxidant rich vegetables so it’s an easy way to get some hydration and nutrition when you are not feeling well. The study also compared different brands of chicken soup as well as an old family recipe and there was little difference between them when it came to efficacy. Be sure to check nutritional labels though when buying soup as many can be loaded with excess sodium and other preservatives which is important to avoid in heart disease, hypertension and many other chronic conditions. Basically, while eating chicken soup can’t necessarily cure the common cold, some components of it can help with symptoms like inflammation and congestion.

Prevention: How can you stop from catching a cold or flu this season?

Here are a few tips:

1. Wash your hands: to prevent catching a cold or flu, the most important tip is washing your hands. You can achieve a significant reduction in bacteria on your hands by washing for just 30 seconds with soap and water. If you are not able to scrub with soap or get to a sink, alcohol-based hand sanitizers can protect against the spread of some bugs.
2. Stay home: a lot of us feel the pressure to go to work or school even when we are sick but it’s the wrong thing to do. The spread of infection starts with one person and you can be contagious before more severe symptoms begin. Cold viruses are easily transferred after even the briefest contact and can be left on doorknobs, phones, countertops and even elevator buttons. If you are coughing or sneezing, be sure to do so into your inner elbow and don’t use your hand to cover your mouth. Make sure to prevent transmission of the viruses by avoiding face touching (eye, nose or mouth) after contact with a virus-infected surface.
3. Stay healthy: remember getting enough sleep (7-9 hours a night for most people), reducing stress levels, eating a whole foods based diet low in sugar and refined grain products and staying active are all important ways to support the health of our immune system and will give us the best chance of staying healthy this cold and flu season.

Treatment: So what can you do if you’ve already come down with the symptoms of a cold or flu?

Besides the age-old advice of plenty of rest and lots of fluids, here are a few treatment ideas:

1. Oregano oil: a few drops of this essential oil helps to boost the immune system, relieve congestion and suppress cough. Oregano oil possesses antiviral, antibacterial, antifungal and anti-inflammatory properties and can even be beneficial when added to water for inhalation in clearing sinuses.
2. Vitamin C: studies show supplementation with high dose (up to 1000mg) vitamin C can reduce the severity of symptoms and shorten duration of the common cold. It helps to improve your immune function and protect against the common cold. This antioxidant can be found in colourful fruits and vegetables so stock up on berries, sweet potatoes, peppers, oranges and papayas.
3. Zinc: this is an essential trace element that’s required for a number of reactions within the body. If you’ve already come down with a cold, zinc supplementation or lozenges may help with symptoms. Dietary sources include poultry, whole grains, beans and nuts.
4. Probiotics: these are the “good” bacteria that colonize our digestive tract and not only play an important role in digestion but also in the overall balance and integrity of our immune system. Recent research has shown supplementing with probiotics can decrease the duration of common respiratory tract infections. Basically, these healthy bacteria will help your immune system fight off invading viruses. Be sure to choose probiotic supplements with the Lactobacillus and Bifidobacterium strains.
5. Oscillococcinum: this homeopathic is now found in a lot of pharmacies and can be taken at the first sign of cold or flu. The little pellets dissolve under the tongue and it has been shown to reduce the severity and shorten the duration of the flu.

With the help of these natural agents, you can help your body ward off colds and flu but always remember to ask your doctor before trying any product to ensure that it is safe for you to take and that you are taking the appropriate dose for you. With these tips for prevention and treatment and debunking common myths about the common cold and flu, you can safely navigate this time of year and give your body the best chance of staying healthy during cold and flu season.