I love New York, but it can be hard to appreciate the amazing allure of the city at this time of year when it’s cold, dreary, and just plain slushy. The subway echoes with the sounds of sniffling, coughing and sneezing, and the common cold seems to lurk around every corner. A cold, like the flu, is viral and therefore resistant to antibiotics. But unlike the flu, which is a much more serious concern, the common cold is usually pretty mild, lasting between 7 to 10 days. That said, it shouldn’t be trivialized because it is the leading cause of doctor’s visits, sick days, and can put a real damper on your quality of life.

Since we are still at the peak of the cold and flu season (I know, I know, will it never end?), it’s a perfect time to talk about ways to prevent the common cold from occurring in the first place.

#1. Get your zzzzz time. Back in April, the Bushwick Nutrition blog looked into sleep for weight control. Not surprisingly, sleep has even more benefits as people who do not get enough sleep (less than 7 hours), are 3 to 5 times more likely to develop a cold. This makes total sense since sleep is an important predictor of immunity. So make sure to put sleep as your number one priority during these cold months!

#2. Eat more fresh garlic. Garlic is a popular folk remedy but recent studies have shown that eating garlic can boost the number of T-cells in the bloodstream, which play a vital role in strengthening the immune system and fighting viruses like the common cold. Tip: Garlic must be fresh. as the active ingredient is destroyed within an hour or so after smashing. Compress, smash, or juice/blend the garlic to maximize benefits. Try Raquel’s, owner of Pitanga Juice, remedy of fresh garlic, raw honey, cayenne pepper, and lemon (see pic). Talk about a serious immune boost! Tip: For easier digestion, mix the above with a little aloe vera juice.

#3. Hydrate! Not only do liquids prevent dehydration, but hot liquids relieve nasal congestion, soothe inflammation in the nose and throat area, and keep the gut moving. You want to aid your immune system by helping it work better especially during these dry months, and water forms a part of every cell in the body! Try elderberry or herbal teas with honey and lime.

#4. Get your green on. Juicing or blending can be a great way to incorporate amazing greens like kale, bok choy, and arugula (to name a few) into your diet. They are naturally high in vitamins A and C that help keep your immune system strong, while also aiding with inflammation. Note: Taking large doses of vitamin C has NOT proven to help combat a cold. That said, it is beneficial to meet your daily needs – about 75 to 90mg a day (a little different than the 1000mg megadoses!).

#5. Keep your gut healthy with pro/prebiotic rich food sources. The gut plays a huge role in keeping your immune system strong. After all, 70% of immune cells are found in the gut! Therefore, eating foods like Greek yogurt, kefir, kombucha, sauerkraut, miso, and sourdough bread, which all have “good bacteria”, as well as prebiotic food sources that feed the healthy bacteria, like whole grains, bananas, artichokes, onions and leeks, will only make you stronger.

#6. Mushrooms are the immune system cheerleaders. Mushrooms are antiviral and antibacterial. They also encourage your immune cells to multiply. Reishi mushrooms are particularly beneficial for respiratory conditions, so eat up!

#7. Work it out. Chronic stress suppresses the immune cells and exercise is a great de-stressor. By exercising regularly you are not only helping your heart, your metabolism and your digestion, but you are also helping your immune system do a better job! A study in the Medicine & Science in Sports & Exercise showed that people who engaged in regular to moderate activity lowered their risk of flu by 33%! That said- if you are already feeling sick, skip the workout and save your energy.

How do you keep the common cold at bay?

Written by Alanna Cabrero, MS, RD, CDN

Photographed by Pitanga Juice.

Edited by Tamara Cabrero & NYHRC Team

The recorded use of honey in human civilization dates back to at least 700 B.C. Therefore, it is no surprise that over the centuries honey has been used for many different purposes. Personally, growing up I was administered gobs of honey whenever I felt sniffly or my throat was sore - my mom was on to something! Other health benefits include:

Boosts immunity by showing antimicrobial (anti-bacterial, fungi, viral, etc) and antiseptic properties, especially when used topically on burns, infected/ non-healing wounds and ulcers.
Research in Israel shows decreased incidence of neutropenia (low white blood cell counts) in cancer patients. As honey is high in antioxidants, specifically phenolic compounds (ellagic acid), it has been linked to cancer prevention.
Anti-inflammatory properties decrease the risk for chronic diseases.
Improve appetite-regulating hormones as well as glucose response (prolonged energy), as per small study.
Aids in reduction of weight gain and adiposity (in rats), most likely because of controlled appetite and lower food intake
Helps with upper respiratory infections and acts as a natural cough suppressant
Helps with mouth sores, as per Traditional Chinese Medicine
Helps enhance the growth/ activity of good bacteria found in probiotic-rich foods such as yogurt, kefir, and fermented food, which aids digestion and increases immunity.
Helps athletic performance by providing good muscle recuperation as it is a good source of carbohydrates (the best ergogenic source)
Aids with the effects of seasonal allergies, specifically raw, local honey. This, unfortunately, is based more so on anecdotal stories rather than informed clinical research.

Honey does more than provide personal health benefits. It is estimated that 1 of every 3 mouthfuls of food are dependent on pollination from a Western honeybee, which equates to ~35% of the calories we consume every year! Honeybees are responsible for the pollination of commercial crops worldwide (apples, oranges, onions, carrots, broccoli, sunflowers, strawberries, melons, avocados, peaches, cotton, soy, alfalfa). As Albert Einstein observed: “No more bees, no more pollination, no more plants, no more man”- a harsh statement that speaks true to the current bee crisis. Beehives are dying off or disappearing. Some theories point to the overuse of pesticides in industrial farming, the varroa mite- a parasite that infected bees with a virus, and loss of local varieties or monoculture commodity crops that lack enough pollen to properly feed the bees, such as wheat and corn. The most affected places have reported losing up to 90% of their bee colonies! No wonder honey can be so expensive, and with reason!

How To Pick Honey

As a rule of thumb, I recommend the darker honeys (buckwheat, sage, tupelo) because they are usually higher in antioxidant content. That said, darker honey has a stronger taste than the lighter colored varieties, so it also depends on your flavor preference. Honey flavor differs as a result of the flower varieties from which bees harvest the nectar i.e. clover, orange blossom, wildflower, eucalyptus - up to 300 different types!

Honey is available in raw or pasteurized form. When raw honey is removed from the hive and bottled, it contains supportive health benefits such as traces of yeast, pollen, phytonutrients, and healthy bacteria (specifically lactobacilli and bifidobacteria). Look for the label “100% pure.” Pasteurized honey has been heated and processed to remove impurities and kill any potentially harmful bacteria.

CAUTION: Do not give honey to children under one year old. They may develop infant botulism due to the botulinum endospores found in honey. Their underdeveloped digestive system can’t destroy the spores yet.

Nutrition Facts

One teaspoon of honey provides 20 to 22 calories, which is slightly more calories than sugar. It is also sweeter due to its high fructose content, so a small amount goes a long way. Even though honey is better for glucose control and is considered a natural sweetener, it is still an “added sugar” and therefore should be indulged in moderation. Some research has stated that fructose favors fat storage and therefore may contribute to obesity, hyperlipedemia, and insulin resistance; studies are inconclusive.

“Bee” smart and enjoy this low-calorie honey citrus recipe from Environmental Nutrition. Thirty-five calories per tablespoon! Use to sweeten tea, yogurt, oatmeal, whole grain pancakes/ French toast, high fiber/ low sugar cereal, or just fruit!

½ cup honey
¼ cup fresh lemon juice
¼ cup tamarind juice

Directions: Combine all in a small cup. Blend well. Refrigerate in an air-tight container- preferably with a spout!

Written and photographed by Alanna Cabrero, MS, RD

Originally posted on NYHRC Tumblr

The Real Scoop on Sugar. Today’s Dietitian, October 2012.

Discovering A Honey of a Sweetener. Environmental Nutrition, December 2011.

Honey. World’s Healthiest Foods.

The Plight of the Honeybees. Time Magazine. Full article available here.

Edited by TCabrarr

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