Many experts argue that moderate exercise can actually have a beneficial effect on cold symptoms. Exercisers in general tend to catch fewer colds than their sedentary counterparts. If done regularly, moderate exercise can cut the number of days you spend with cold symptoms in half, according to studies conducted in the 90’s.

 

When you exercise regularly, your white blood cells -- the blood cells that fight infections in the body -- travel through your body more quickly, fighting bacteria and viruses (such as cold and flu) more efficiently. On the other hand, studies find that vigorous exercise, such as working out for hours at the gym or running marathons, can have an adverse effect on your immune system. They have found that extreme workouts can decrease the number of white blood cells flowing throughout your body while increasing the level of stress hormones in the bloodstream. These emergency hormones help you cope with the physical stress but can also increase your likelihood of illness.

 

Another set of studies researched whether a cold affects your ability to exercise and whether working out with a cold affects your symptoms and recovery time. Scientists infected their subjects with the head cold virus and were surprised to discover that having a cold had no effect on their lung capacity or exercise ability. They also found that there was no adverse effect on symptoms and recovery time for those that exercised with a cold vs. those that rested. In fact, many of the exercising participants reported that they felt better and recovered more quickly. This appears to be more of a psychological response than a physical response, as exercising releases endorphins, dilates blood vessels and generally makes us feel better…even with a cold.

 

Cold or Flu?

 

Have you ever heard of the neck rule? Typically, if your symptoms are above the neck, such as stuffy or runny nose, scratchy or sore throat and headache, you most likely have a head cold or allergies. However, if you have a fever, chest congestion with coughing and/or achy muscles, then you could have the flu or another more serious infection. Experts tend to agree that working out with symptoms above the neck is generally safe, but if you have symptoms below the neck you should probably take a few days off to rest and allow your body to heal itself before hitting the gym. Gyms don’t like you to spread your germs, so in the early stages of a cold when you are sneezing a lot, feel clammy or have a fever, rest or exercise moderately at home for a day or two. You can go back to the gym when you still have some symptoms but are likely no longer contagious.

 

Natural Cold Remedies

 

There is a lot of controversy among scientists as to whether popular natural remedies help prevent or shorten colds. Most research suggests that people with strong immune systems tend to ward off colds, or if infected, have milder symptoms with faster recoveries. Below are several supplements that can help keep colds and other common infections from knocking out a week or two of your busy life:

 

Colostrum – Provides antibodies that are important for establishing immunity in newborns and enhancing immunity in adults. Studies claim that it helps ward off both cold and flu viruses.

 

Echinacea – It is purported as an immune booster with antiviral properties that help prevent colds. Some studies report that it can decrease the odds of developing a cold by 58% and reduce the duration by 1.4 days, while other studies show that it only helps boost the immune system before developing a cold.

 

Vitamin C – Similar to Echinacea, scientists are divided on whether or not it helps prevent and/or shorten a cold’s duration. Most experts agree now that Vitamin C can help prevent colds, but will not shorten the duration or decrease symptoms once you are infected.

 

Zinc – Experts claim that this mineral may work by preventing the formation of proteins needed by a cold virus to reproduce. The Zinc nasal gel seems to have the best results, while zinc lozenges have very little effect.

 

If you want to steer clear of cold and flu viruses this season, it’s important to follow your mother’s advice: Take your vitamins, exercise regularly and eat wholesome, natural food. It’s also a good idea to get plenty of sleep and reduce stress as much as possible. Keep yourself healthy so we can continue to help you with your fitness and nutrition goals this winter!

 

 

 

Sources:

 

http://www.webmd.com/cold-and-flu/flu-guide/exercise-when-you-have-the-flu?page=2

 

http://articles.cnn.com/2009-03-10/health/too.sick.to.work.out_1_cold-symptoms-fewer-colds-moderate-exercise?_s=PM:HEALTH

 

http://www.nytimes.com/2008/12/25/health/nutrition/25best.html

 

http://www.webmd.com/cold-and-flu/features/four-natural-cold-remedies-do-they-work

 

http://www.naturalproductsmarketplace.com/articles/2008/08/probiotics-and-colostrum-for-cold-and-flu-season.aspx