Winter is peak cold season, especially for those with these habits:
1. Loving to sleep in. Lack of sleep weakens immunity—aim for 8 hours daily. Professor Ronald Eccles, Director of Cardiff University's Common Cold Centre, warns that oversleeping slows blood circulation, impairing immune function.
2. Excessive dieting. Fat can suppress immune cell function, so women should be especially mindful of weight management. However, extreme dieting for weight loss can disrupt steroid secretion and weaken immunity.
3. Avoiding sunlight. Vitamin D plays a crucial role in immune cell formation, and UV rays stimulate its production. Sunlight deprivation can lead to weakened immunity.During autumn and winter when sunlight is weaker, supplementing with fish and eggs can help boost vitamin D levels.
4. Lack of exercise. A U.S. study found that exercising three times weekly (e.g., running, brisk walking) for 30 minutes per session enhances immune function. Professor Rhodes notes that exercise accelerates blood circulation, facilitating even distribution of white blood cells throughout the body, while also boosting immunity by altering hormone levels.Additionally, those with mild colds should avoid bed rest; gentle exercise can accelerate recovery.
5. Isolation. While many assume frequent social contact increases infection risk, the immune system actually "memorizes" encountered pathogens. Regular interaction with family and friends strengthens disease resistance and alleviates mental stress.
6. Chronic constipation. Persistent bowel issues leave the gut no "leeway" to fight pathogens. Danish research shows supplementing with probiotics shortens cold duration by 48%, while recent Thai studies indicate probiotics can ward off colds. During flu season, consider incorporating probiotic-rich foods like yogurt.Traditional Chinese Medicine Classification and Medicinal Selection for Colds
TCM categorizes colds into four types: Wind-Cold, Wind-Heat, Summer-Heat, and Internal Heat with External Cold. Wind-Cold colds present with headache without sweating, limb pain, nasal congestion with heavy breathing, clear nasal discharge, coughing, thin white phlegm, no thirst, and a white tongue coating. Treatment should involve pungent-warm exterior-releasing herbs to disperse cold from the lungs.Over-the-counter options include Cold Granules or Minor Bupleurum Tablets. Alternatively, boil chopped fresh ginger and scallion whites together, drink while hot, and allow a mild sweat to induce recovery.Wind-heat type cold presents with high fever, slight chills, headache with a sensation of fullness, nasal discharge with sticky or yellow mucus, sore throat, cough with thick yellow phlegm, thirst, and a yellow or thin white tongue coating. Treatment should focus on dispersing lung heat and clearing heat, using pungent-cool herbs to release the exterior. Options include Yinqiao Detoxification Pills, Mulberry Chrysanthemum Cold Tablets, Antelope Cold Tablets, or Cold Heat-Clearing Granules for oral use.Summer-heat type colds, also known as gastrointestinal colds, present with typical cold symptoms alongside significant gastrointestinal issues like diarrhea and abdominal pain. Treatment should focus on clearing heat, dispelling summer-heat, and clearing heat from the qi level. Options include Huoxiang Zhengqi Granules or oral liquid. Internal heat, external cold type colds, also called "cold enveloping fire" colds, are common in China's winter, particularly in northern regions.During winter in northern China, outdoor temperatures plummet while indoor spaces remain warm due to heating systems and air conditioning. The temperature difference between indoors and outdoors can sometimes reach 10-20 degrees Celsius. When people suddenly move from warm indoor environments to cold outdoor conditions, the body's thermoregulatory functions often struggle to keep pace with the rapid temperature shift. This makes individuals susceptible to sudden chills, leading to the development of the cold-enveloped-heat pattern cold.A defining characteristic of this cold-enveloping-heat pattern is the progression from clear nasal discharge due to initial exposure to cold, which within hours or a day or two transforms into thick, yellow mucus. While few Chinese patent medicines currently target this pattern, experts have developed a "Cold Combination Formula" that demonstrates satisfactory efficacy.The basic formula consists of: 5g of roasted ephedra, 10g of apricot kernels, 30g of raw gypsum, 5g of raw licorice, 10g of chaihu, 10g of scutellaria, 15g of honeysuckle, and 10g of perilla leaf. Take one dose daily, prepared by decoction.
Avoid Misusing Antibiotics for Colds
Many people suffering from colds, when experiencing fever, cough, and other upper respiratory symptoms, take large doses of antibiotics like Cefalexin, Roxithromycin, or Azithromycin in an attempt to quickly eliminate inflammation.In reality, colds stem from two causes: bacterial or viral infections. Since the vast majority are viral, antibiotics are ineffective and may even lead to bacterial resistance or adverse drug reactions.How to distinguish bacterial from viral colds? Viral colds may or may not involve fever, with temperatures varying widely. Symptoms include runny nose, sneezing, coughing, generally good spirits, reduced appetite, and occasionally vomiting or diarrhea. In rare cases, children may experience febrile seizures.Bacterial colds primarily manifest as fever—especially persistent high fever—purulent nasal discharge, sore throat, lethargy, poor appetite, and in some cases, febrile seizures. Blood tests can also aid differentiation.A normal or low total white blood cell count typically indicates a viral upper respiratory infection, while a count exceeding 12,000/mm³ with neutrophil levels over 70% often suggests a bacterial infection.
Avoid Repeated Medication Use During Colds
Many people habitually take multiple cold medications simultaneously, assuming one will work. However, many compound cold remedies contain identical or similar ingredients. Taking multiple cold medications together risks repeated dosing and potential drug overdose toxicity.For instance, many cold medicines contain aspirin, but excessive intake can cause shortness of breath, nausea, vomiting, and even tinnitus or hearing loss—especially in children, where caution is warranted. Additionally, over a dozen compound cold medicines contain paracetamol, and excessive or prolonged use can also harm the body.