Common Cold
The common cold is an infection of the upper respiratory tract by a virus. Symptoms can include sore throat, congestion of the nose and sinuses, runny nose, sneezing, congested chest and/or cough, itchy eyes, nose, and throat, fatigue, body aches, head ache, and low grade fever. These symptoms usually last 7-10 days. Infection with the common cold is more likely in the winter and spring, and those at higher risk include young children, older adults, those with compromised immune systems or compromised upper respiratory tract function (such as those with chronic allergies and/or asthma).
The common cold is spread by contact with infected people and/or objects and surfaces. The virus may be transferred during contact with an infected person, or when one touches a surface that has been contaminated by the virus. The virus is then spread to the mucous membranes through touching one’s eyes, nose, mouth, etc. Approximately three days after exposure, one may develop the first symptoms of viral infection. The best prevention of common cold infection is proper handwashing, cleaning potentially infected surfaces, avoid touching the eyes/nose, etc., and staying away from large groups of people or known infected individuals (especially for those with increased risk factors). Complications of the common cold include secondary bacterial infection, such as strep throat, sinus or ear infection.
People who contract the cold virus may or may not be diagnosed by a doctor. There is no cure for the cold virus, but a doctor may recommend the use of antibiotics if a secondary bacterial infection develops. Otherwise symptomatic treatment, such as plenty of sleep, fluids, and over the counter medication to control fever, pain, and other symptoms is recommended. Many OTC medicines contain acetaminophen and should be used with caution, and use of pain and cold medicines in children should always be guided by a pediatrician.
A Whole Health Perspective
Looking at the Common Cold through a Whole Health model, we explore the individual’s unique presentation from the 5 Aspects of Whole Health™ perspective.
1. Physically – One of the major functions of the upper respiratory tract is to filter and protect the body from inhaled allergens, irritants, viruses, and bacteria. Healthy lining of the upper respiratory tract is essential in fighting of viral infection. The nose and sinuses are part of the initial immunological response to inhaled invaders such as viruses and bacteria, and play a part in mounting an immune response to eradicate these foreign substances. Keeping the lining of the upper airway healthy and responsive can assist in proper function and in appropriate immune response to the common cold virus. Some techniques for keeping upper respiratory tract healthy include nasal lavage, adequately hydrating, using a humidifier to combat dry air, breathing in steam, washing hands frequently, and avoiding allergens and irritants. One such irritant is cigarette smoke, which can increase one’s susceptibility to viral infection, and make recovery more difficult as well. For those with allergies and asthma, avoiding allergic triggers may assist in the health of the mucosal lining of the upper respiratory tract.
Because the upper respiratory system is part of the immunological response system, supporting the immune system is important both in prevention of and recovery from viral infection. Stress, such as a job change, relationship difficulties, or chronic illness, may cause dysfunction of the immune system. This is in part due to the influence of the adrenal glands, located atop the kidneys, and responsible for the stress reaction. The adrenal glands are part of a stress signaling system, called the Hypothalamus-Pituitary-Adrenal Axis. Disturbance in this system, sometimes caused by exposure to chronic stress, affects hormone levels and immune function. Because repeated exposure to stress can cause adrenal dysfunction and potentially alter the function of the immune system, stress management techniques such as moderate exercise, meditation, breathing techniques, yoga, adequate amounts of sleep, etc. can support the immune system and assist in recovering from illness.
Some research exists suggesting that acupuncture may assist in the modulation of the immune response associated with upper airway dysfunction, as well as reduce symptoms such as pain. Other traditional Chinese medicine modalities may also be useful. There is some evidence that supports the use of herbal remedies in treating the common cold. Other home care options include the use of a humidifier, gargling, nasal lavage, and plenty of fluids to keep the upper airway moist.
2. Chemically/Nutritionally – Foods and chemicals ingested can impact health and wellness. Healthy nutrition in general supports the body and provides the nutrients necessary for good health. Proper nutrition supports the immune system also, which is implicated in the pathogenesis of viral infection. During times of illness, to appropriately support the body’s healing process and reaction to the stress of illness, attention to particular vitamins and mineral is important. These include cholesterol, protein, vitamins A, C, E, and B complex, essential fatty acids, and essential minerals. Some research suggests a link between adequate mineral and vitamin levels, such as vitamin D, and immune health. The gastrointestinal tract houses a large portion of the body’s immune system, and keeping the biome of the gut intact and healthy may play a part in the body’s ability to fight off viruses. Proper nutrition as well as supplementation with pre and probiotics may assist in healthy gut microbiome as well as the microbiome of the upper respiratory tract. Some studies suggest a positive correlation between immune health and the ingestion of fermented foods.
3. Emotional – Emotional responses communicate to the immune system, via chemicals called neuropeptides and neurotransmitters and through the adrenal glands (glands which respond to stressors and then biochemically communicate with other organs and tissues). Research indicates that engaging in positive emotional response affects the inflammatory response and immune system (part of the pathogenesis of the common cold). Psychological and physical stress, and the associated emotions, may negatively affect susceptibility to viral infection, as well as recovery and healing. Certain relaxation practices, such as diaphragmatic breathing, mindfulness, meditation or gentle yoga can be utilized to reduce the stress response. Other breathing techniques, such as alternate nostril breathing, can positively affect the stress response and immune system, and can be practiced when the respiratory tract is not congested. Time spent out of doors, especially in forest settings, can decrease the stress response and result in greater psychological health. Discussing difficult emotions, such as anxiety, frustration, anger, or grief, with a mental health practitioner may be helpful, as will finding supportive relationships. In fact, the perception of social support may possibly decrease the risk of viral infection and the symptoms associated with it.
4. Environmental – Environmental factors which may compromise the health of the upper respiratory tract may include air pollutants such as cigarette smoke, mold, dust mites, common airborne allergens such as pet dander, and exposure to viruses or bacteria. Exercise can regulate the immune system and improve response to viral infections such as those which cause the common cold, but should be practiced moderately. Time spent out of doors has a beneficial effect on the immune system, especially when engaged in activities in a woods or forest setting. Other environmental factors, such as a stressful job, may increase symptoms through their effects on the adrenal gland stress response and immune system. Alleviating exposure to environmental triggers and stress could possibly result in a healthier immune response to virus exposure. Preventing the spread of the common cold through environmental interventions such as cleaning surfaces, washing hands, and covering sneezes and coughing will reduce the spread of the virus.
5. Beliefs, Values and Worldview – also identified as Spirituality – Spiritual expression, whether through prayer, meditation, yoga, traditional worship, etc. has an influence on health and wellbeing, often by encouraging an understanding and connection between mind, body, and spirit. Possible feelings of isolation, living in discordance with one’s values, or inability to connect with support and the natural surroundings due to illness or other factors could increase stress and exacerbate symptoms.