By Deborah Bamisaye
No doubt, many of you would agree with me that there is something called fighting, and then there is fighting dirty.
A person may choose to mediate between the parties involved, depending on who is quarreling or fighting and the extent of damage caused.
Consider the case between Vitamin C and its foes – cold and catarrh. Were you at the village square the last time they met up? No? How could you have missed that?
The last time, we learnt that – Vitamin C supports our immune defense and aids the relief of cold and catarrh, and that it is not a complete cure for cold and catarrh though but it does give them a notable fight.
Vitamin C Supplements
Regular supplementation with Vitamin C can modestly reduce the time one experiences symptoms and can help relieve coughing and catarrh symptoms through its immune-supporting and antihistaminic effects.
Adequate intake may reduce symptom duration and improve immune response but should be part of a broader approach to respiratory infection management.
Overdose:
Do you know that it is possible to have an overdose of Vitamin C intake, especially with supplements? For most adults, the recommended daily intake to maintain good health is 75 mg for women and 90 mg for men, which can typically be met through a balanced diet rich in fruits and vegetables.
Children have lower recommended amounts and correspondingly lower upper safe limits depending on their age. Taking more than this amount can lead to side effects such as diarrhea, upset stomach, heartburn, stomach cramps, headache, and in some cases, kidney stones. Excessive Vitamin C from food sources is unlikely to cause harm but caution is needed with supplements.
It is advisable to consult a healthcare professional before taking high-dose Vitamin C supplements, especially if exceeding daily recommended amounts, to avoid potential adverse effects and interactions with other medications. So, children who love to chew the orange-coloured Vitamin C should be guided or cautioned accordingly.
Staying within recommended doses ensures benefits while minimizing risks.
Prevention:
Are there ways of preventing these altogether? The answer is a big ‘Yes.’ Preventive strategies to reduce the risk of catching colds and catarrh during Rainy and Harmattan seasons include:
Hygiene Practices
– Regular handwashing with soap and water to eliminate viruses and bacteria.
– Avoid touching the face, especially the nose, mouth, and eyes, to prevent pathogen entry.
– Use hand sanitizers when handwashing is not possible.
Environmental and Lifestyle Measures
– Keep living and working spaces well-ventilated to reduce indoor pathogen concentration.
– Avoid crowded places or close contact with people showing cold symptoms to reduce transmission.
– Keep warm and dry during the rainy season by wearing appropriate clothing and using umbrellas.
– During Harmattan, protect the respiratory tract from dust and dry air by wearing a scarf or face mask, and use a humidifier indoors if possible.
Immune Support
– Maintain a balanced diet rich in fruits and vegetables to provide vitamins, including vitamin C.
– Ensure adequate hydration and sleep to support immune function.
– Consider regular vitamin C supplementation as it may reduce the severity and duration of infections even if it does not fully prevent them.
General Health Care
– Avoid smoking and exposure to pollutants which can irritate the respiratory system.
– Manage stress to minimize immune suppression.
– Seek timely medical advice if symptoms worsen or persist to prevent complications.
These combined strategies tailored for each season’s conditions can greatly help prevent colds, catarrh, and other respiratory infections.
Myths and Facts
There is this labeling of cold water as one of the major causes of sniffling but is it true? Scientific evidence does not support this belief. Let’s check out some common myths and facts about this topic of interest.
Myths about Cold Water and Cold/ Catarrh
Myth: Drinking cold water causes colds and catarrh.
Fact: Cold water does not cause viral infections like colds or catarrh. Most of these illnesses are caused by viruses spread through mucus and saliva, not temperature of water consumed.
Myth: Drinking cold water worsens cold symptoms.
Fact: While cold water does not cause colds, it can temporarily thicken nasal mucus, which might make symptoms like congestion feel worse for some individuals. However, it does not worsen the illness itself.
Myth: To prevent colds, always drink warm or hot liquids, never cold water.
Fact: The best way to prevent colds is through good hygiene, vaccinations, and avoiding contact with infected persons. Drinking warm fluids may help soothe symptoms, but cold water doesn’t significantly increase or decrease the risk of infection.
Health professionals generally advise that drinking water, regardless of temperature, is essential for hydration and recovery from illness, and the focus should be on maintaining good hygiene and immune support rather than avoiding cold water altogether.
In essence, the idea that cold water causes or worsens colds and catarrh is a myth. Drinking cold water is harmless for most people and can be part of a healthy hydration routine. The actual causes of colds are viral, and prevention relies more on hygiene and lifestyle practices than water temperature.
Note that – individuals with certain conditions like achalasia or migraines may find cold water triggers symptoms, but this is unrelated to infections.
Can Hot Water Really Help?
Hot drinks have been scientifically shown to increase nasal mucus velocity, which means they help thin and clear mucus more effectively than cold drinks. A clinical trial found that sipping hot water or hot chicken soup significantly increased the flow rate of nasal mucus in healthy individuals compared to cold water, which actually decreased mucus flow. This effect is partly due to the nasal inhalation of water vapor from the hot liquid, which loosens mucus.
So, What’s Better to Drink?
Better to drink? The answer is already obvious but let’s see what Doctors usually recommend:
Warm or room-temperature fluids – like warm water, tea with honey, clear soups, etc. These help loosen mucus, soothe the throat, and relieve congestion.
They categorically said, ‘Avoid cold drinks if you notice they make you feel worse.’
So, during a cold, it’s best to stick with warm fluids to stay comfortable and speed up recovery.
Pardon me, dear reader, I didn’t quite hear you – “I’d rather Vitamin C stays the minister in charge of those pesky bandits – cold and catarrh, everyone knows how stubborn they could be.”
I believe – that’s fair enough, but remember: ‘The real power lies in using Vitamin C wisely and not expecting it to fight the battle alone.’
So, what role will you let Vitamin C play in your own health story? That answer is yours to decide.
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