Start with supplements and meals! This year’s cold prevention and cold measures

Start with supplements and meals
Start with supplements and meals

A cold that increases when it gets cold. If you get it, it often lasts for a long time, and it may interfere with your work, childcare, and housework. I want to prevent colds this year! I want to know what measures I can take to catch a cold! For such people, we will introduce the nutrition therapy that the registered dietitian guide himself is practicing.

Supplements and foods to try when a cold starts

A cold that increases when it gets cold. Colds are caused by viruses, so it is important to get enough nutrition and rest on a daily basis to build a strong body that can withstand viruses. The best way to prevent colds is to wash your hands properly to protect your body, but simply washing your hands with water or sharing a towel with others is not very effective. Hmm. Gargling is a cold prevention method unique to Japan, and it seems to be a custom that cannot be seen overseas. Some say that the results are not as expected. 

This time, we will introduce the nutritional support that the guide himself practices when he feels that he is starting to catch a cold, including the amount of nutrients. Guides often supplement with vitamin C, zinc, echinacea, and astragalus. I also try to use garlic and ginger in my cooking.

I have to work and have a child, so the reality is that I can’t take it easy even if I start to catch a cold. Even if you know that rest is the most important thing, there are probably many people who want to cling to straw like a guide.

At present, there is no medically reliable and perfect cold prevention method. It is a personal approach based on practice. I will explain the research results that are currently known, including the effects and precautions that can be considered from them.

Is it true that vitamin C works to prevent colds?
Effects and precautions seen from research results

Many people have heard that vitamin C helps prevent colds. Research is still being conducted to see if this is true, but the results are not well understood. Decades of so much research is still inconclusive, so it may be safe to rely on intuition and experience. It seems that there are many reports that vitamin C is rather ineffective, but it may be effective in lightening colds or in people who are naturally deficient in vitamin C, or in harsh environments (very high intensity). There are reports that it may help if you are exercising, being in a cold climate, etc.).

It is also reported that taking a lot of vitamin C has an antihistamine effect (it does not cure the cold, but relieves the symptoms of the cold) as a theory that the cold can be cured early and the cold does not get worse. It seems to be a consensus view that it is important to take vitamin C at the beginning of a cold, and that it is not effective after a cold.

In Japan, the upper limit of vitamin C per day is 1000mg, while in the US it is 2000mg. Common symptoms of overdose are diarrhea, nausea, and upset stomach. By the way, at my work as a guide, I sometimes get diarrhea as a side effect of moderate to long-term overdosing of vitamin C. If you have other medical conditions, such as kidney disease, be sure to consult your health care professional.

Is it true that zinc helps prevent colds?
Effects and precautions seen from research results

Zinc is another nutrient that we don’t know yet, despite decades of research into whether it’s effective against the common cold. It seems that the result is that it does not work if anything, but it is said that it is effective if taken immediately within 24 hours of triggering a cold, so it may be safe to rely on intuition and experience. I can’t.

Zinc is said to have the effect of preventing viruses from adhering to and multiplying on mucous membranes and relieving inflammation. It is important for zinc to be in contact with the mucous membrane, and it is said that it is better to have a form that stays in the mouth for a while, such as candy or syrup, rather than being swallowed in capsules. Therefore, it is reported that it is better to take zinc little by little every few hours to increase contact time with mucous membranes, rather than taking a large amount at once.

The upper limit for zinc is 15 mg per day in Japan and 40 mg per day in the United States, so the guides take zinc within a short period of time as a guideline. Symptoms of short-term overdose include changes in taste and nausea. I’ve also experienced a change in taste due to taking too much guide… Zinc is considered a non-toxic mineral, but long-term overdose can cause side effects. Side effects can also be seen in long-term excessive zinc overdose in the clinical setting of the guide. If you have any medical conditions, be sure to consult a specialist in charge.

Is it true that echinacea helps prevent colds?
Effects and precautions seen from research results

Echinacea (Echinacea purpurea) is an herb that is said to be effective in increasing immunity and preventing colds. It has been suggested that it helps with symptoms such as runny nose, cough, sore throat, and sneezing, but research is uncertain. I have the impression that there is a recognition that it may be effective. This herb is recommended when you feel like you are going to catch a cold, not after you catch a cold. The guide takes echinacea capsules several times a day. Please follow the label of the supplement for dosage and precautions.

Is it true that Astragalus is effective in preventing colds?
Effects and precautions seen from research results

Astragalus (Astragalus membranaceus, Astragalus mongholicus) is also an herb that is said to enhance immunity, and is sometimes used to prevent colds and boost immunity. Unlike vitamin C, zinc, and echinacea, the number of studies seems to be small, but there are many people who expect the effects of herbs that have been used for a long time and use them. The guide takes capsules several times a day. Please follow the label of the supplement for dosage and precautions.

In addition to the supplements mentioned above, the guide increases the amount of garlic and ginger in the diet. On the next page, we will introduce explanations and recipes for garlic and ginger, foods containing many ingredients that are recommended for the onset of a cold.

Is it true that garlic is good for cold prevention?

How to eat well Garlic has natural antibiotic and antiviral properties. It has also been suggested that it may improve coughs and sore throats. When garlic is finely chopped and exposed to air, a substance called allicin, which has health benefits, works better. Raw garlic seems to work better than commercial garlic supplements.

It is said to be good to eat 1-2 cloves of garlic that has been chopped or grated to activate allicin at the beginning of a cold.

Is it true that ginger is good for cold prevention?

Ginger is said to be anti-inflammatory and effective in relieving coughs. Rather than boosting the immune system or preventing colds, ginger seems to help relieve cold symptoms.

Delicious recipes and all-purpose seasonings with garlic and ginger to prevent colds

This is a recipe with plenty of garlic and ginger sauce, which is also recommended for the cold season.

[Ingredients] (for one person)

  • 2 cloves of garlic
  • a little ginger
  • A little ponzu sauce (soy sauce or Japanese-style dressing is OK)

Read Also: Nutrients that are expected to help remove active oxygen

Plenty of garlic and ginger sauce.[How to make]
Grate garlic and ginger and mix with ponzu sauce (soy sauce or dressing). If you mix it with ponzu sauce or soy sauce, you can enjoy it with meat and fish dishes.

The photo on the right is made by mixing half the amount of ponzu and soy sauce with grated garlic and ginger.