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More than 200 viruses can cause the annoying common cold. These generally kept at bay by our immune systems , but when our resistance is lowered, colds may develop. Most adults catch a cold once or twice a year, usually in winter. Young children may get colds more frequently , as they have not yet built up sufficient resisteance to many strains of cold viruses.

The key to preventing colds is to build up and maintain a healthy resistance to infection . to do this , you need a well –balanced diet that is high in vitamin C and flavonoids and low in sugar .You should also avoid factors that reduce immune function , such as stress , lack of sleep, and excessive consumption of caffeine and alcohol. Wash your hands frequently , since cold viruses are often spread by hand-to=hand contact.

Most of us are familiar with the classic symptoms of the common cold; a sore throat followed by sneezing and a runny, stuffy nose,. Fatigue , headache and a slight fever may also occur .In some cases , the lymph nodes in the neck become swollen . Although there is no cure, natural remedies can offer plenty of help to reduce discomfort and speed recovery.

At the first sign of a cold : If you think you may developing a cold- if you notice a dry tickles in the back of the throat , for example- you can stave off or lessen the severity of the infection by taking one or more of the following :

• 20 drops of Echinacea tincure in water every two hours (for up to two weeks)
• Tea from an appropriate herb , every two hours
• The homeopathic remedy Arsenicum
• 250 miligrams of vitamin C with added flavonoids every two hours, but limited to 2000miligrams a day.
• 25 miligrams of zinc , in the form of lozenges, four times a day (for one week maximum)
• Half a clove of garlic or two garlic tablets or capsules every two hours.

General cold relief: You can make yourself more comfortable by taking the following steps .

• Eat light , vitamin-rich foods- vegetable and chicken soups are ideal.
• Drink plenty of fluids , excluding drinks that contain sugar , caffeine or alcohol.
• Stay in a warm but well=ventilated environment. Keep the air from becoming too dry by placing bowls of water near heater (in a safe place where the water can’t be accidentally split into the electrics ), or by using a humidifier.

• Take enchinacea tablets , capsules or tincture according to the intructions on the packaging.
• Drink tea made from fresh or dried ginger, sweetened with a little honey, if preferred.
• Steep one teaspoon of dried oregano or thyme in a cup of hot water . drink this brew three times a day while symptoms persist.

Caution: For safety concerns

• Aconite: if symptoms strike after a chill.
• Allium: if you have a very runny nose that leads to soreness of the nostrils and upper lip.
• Ferrum phosphoricum: if you are feeling generally run-down. Repeat the remedy daily for a week or more, if necessary.

Add a few drops of essential oils (see Aaromatherapy, above ) to a bowl of hot water to make an inhalation. position your face over your head to capture the rising vapour. Inhale through your nose.

A mustard footbath, prepared by adding two teaspoons of mustard powder to one litre of hot water, is said to draw blood to the feet, thereby relieving congestion in the head and lungs.

• You have facial pain , an earache or a significant fever that lasts for more tan two days.
• You have severe coughing with phlegm and tightness in the chest.
• You have yellow-green hlegm along with a feeling of pressure in the head and chest lasting more than two days.
• You have a severe sore throat, and other cold symptoms do not develop within a day or so.

See also: Allergic Rhinitis, Coughs, earaches, fever, headaches, influenza, sore throat.

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