Outwitting the Cold
and Flu Season
Christine Bowen, N.D.
Cold and flu season is actively upon us!! What makes us susceptible and what can we do to actively prevent getting ill this season?
As dancers, you are constantly in contact with other people and their germs. Since it may not be feasible to run off to the bathroom and wash your hands in between partners, a little squirt of anti-bacterial hand gel (between partners and before or after meals) may help to prevent the spread of illness. If you want more protection than hand washing and anti-bacterial gel, you may want to consider adding some of the following ideas.
 | Vitamin C: whether you are preventing getting ill, or you are already sick, Vitamin C can be helpful in strengthening your immune response. |
| Vitamin A: used to boost immune function. Can be used during an acute illness or daily to prevent illness. Vitamin A toxicity has been shown to occur in daily doses above 200,000 IU per day. Doses above 10,000 IU/day should not be consumed by pregnant women. Beta-carotene does not carry these same warnings. |
| Zinc: make sure that the zinc that you are taking is not in a sugar lozenge form. Bacteria lives off of sugar. Zinc has been shown in many studies to prevent or shorten the life of the common cold. |
| Wash hands: Use warm water and regular old soap to wash hands especially after coming into contact with lots of door opening or other sick people. Interesting factoid: most germs are killed by just warm water and friction. |
| Get enough sleep: sleep deprivation wears away at the immune system and creates a circumstance where illness can take hold. Good sleep helps to balance blood sugar, mood and immune defenses. Your body and everyone around you will thank you for getting enough sleep. |
| Exercise Daily: if we are fair weather exercisers, our temptation is to stop exercising all together when the cold creeps in. Starting in September or October, begin to shift some of your exercise routines to indoors; this will help you keep exercising when the weather gets foul. Dancing is a perfect example of year-round exercise!! |
| Slow Down! Holidays can be a stressful time. Stress weakens our immune systems and leaves us vulnerable to infection. |
| Avoid Foods High in Arginine: the amino acid arginine can promote viral replication. Avoiding foods high in arginine may help prevent viruses from taking over. Some of these foods (often consumed in large quantities during the holidays) are: coffee, nuts, and chocolate. |
| Eat Less Sugar: I’m not just talking about holiday candy and sweets (although those leftovers are probably still sitting around your house); I am referring to sugar in white bread, pasta, rice, baked goods, etc… |
Is it a Cold or the Flu?
Cold Facts
A cold is an infection of the upper respiratory tract caused by a virus. There are at least 150 different cold viruses. If you have a cold, antibiotics will not help. They fight bacteria, not viruses. Antibiotics may cause side effects and possibly do more harm than good. Factors such as living in crowded conditions, stress, fatigue and a poor diet may increase your susceptibility to colds.
Symptoms: The symptoms of a cold develop slowly and can include: fever up to 102 degrees, runny or stuffy nose (often with green or yellow-colored discharge) sore throat, cough, sneezing fatigue and muscle aches, headache and watery eyes.
Incubation: From the time a cold virus enters the nose, it takes 8-12 hours for the viral reproductive cycle to be completed and for new cold virus to be released in nasal secretions. This interval is called the incubation period. Cold symptoms can also begin shortly after virus is first produced in the nose (10-12 hours). The time from the beginning of the infection to the peak of symptoms is typically 36-72 hours. A cold virus is deposited into the front of the nasal passages by contaminated fingers or by droplets from coughs and sneezes. Small doses of virus (1-30 particles) are sufficient to produce infection.
How Long Am I Contagious?
Colds are most contagious during the first 2 to 4 days after symptoms appear, and may be contagious for up to 3 weeks. Your can catch a cold from person-to-person contact or by breathing in virus particles that are spread through the air by sneezing or coughing. Touching the mouth or nose after touching skin or another surface contaminated with a rhinovirus can also spread a cold. I would recommend waiting for at least a few days after your cold symptoms are gone before starting dancing again. When you are sick or if you’ve been exposed, stay home and get some rest.
Flu Facts
Influenza (commonly called the “flu”) is a contagious respiratory illness caused by influenza viruses. The information below describes common flu symptoms, how to protect yourself and those close to you from getting the flu, and what to do if you get sick with flu-like symptoms.
Symptoms: Influenza usually starts suddenly and may include the following symptoms: fever (usually high), runny or stuffy nose, body aches, headache, diarrhea and vomiting (more common in children than adults), cough, sore throat, and tiredness (can be extreme).
People May Have Different Reactions to the Flu
The flu can cause mild to severe illness and at times can lead to death. Although most healthy people recover from the flu without complications, some people, such as older people, young children, and people with certain health conditions, are at high risk for serious complications from the flu.
How Long am I Contagious?
Healthy adults may be able to infect others 1 day before getting symptoms and up to 5 days after getting sick. Therefore, it is possible to give someone the flu before you know you are sick as well as while you are sick. I would recommend waiting for at least a week after your flu symptoms are gone before starting dancing again. When you are sick or if you’ve been exposed, stay home and get some rest.
When Should I Contact My Doctor?
| Earache or drainage from the ear |
| Cold symptoms that improve, but return with a fever and a worse cough |
| High (above 102 F) or prolonged fever |
| A cold that lasts for more than 10 days |
| Trouble breathing or shortness of breath |
| Pain or pressure in the chest |
| Confusion or disorientation |
| Severe or persistent vomiting |
| Severe pain in your face or forehead |
| Hoarseness, sore throat or a cough that won't go away |
| Exposure to someone with strep throat (sharing beverages, kissing) |
| Coughing up bloody sputum |
If you get sick, whether it be from a cold or the flu, stay at home and take care of yourself. Drink lots of water and get plenty of rest.
For Safety’s Sake: Consult with your doctor or other qualified health professional before taking any supplements, medications or receiving any vaccinations.
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Christine Bowen, ND is a naturopathic Physician with a clinical practice in Bothell, WA. You can contact her at cbowen@speakeasy.net or by calling her office at (425) 485-7441.
