Colds are caused by a class of viruses known as rhinovirus. Symptoms range from a sore throat, runny nose, nasal congestion, watery eyes, headache, and fever. Most colds run their course in 7-10 days.
The flu is a respiratory illness caused by influenza viruses. Symptoms range from fever, headache, extreme tiredness, dry cough, sore throat, runny nose, muscle aches, nausea, diarrhea, and vomiting. Individual illness varies with from the time of infection, onset, and recovery.
A cold or flu virus can easy spread by touching door knobs, desk tops, phones, remotes, sharing drinks, or catching the spray of a sneeze or cough all put you at risk for viral germs.
1.) Wash your hands
2.) Use a tissue when you sneeze or cough
3.) Get plenty of rest. Research shows a deep sleep helps energize our immune system.
4.) Take a hot shower to add moisture to nasal passage and respiratory track.
5.) Get fresh air. Dry heat and circulating dorm germs make you more susceptible to viruses.
6.) Stay hydrated. Keep a container of water next you’re bedside.
7.) Stop smoking. Smoking depresses our immune system.
8.) Relax. Have a cup of herbal or green tea.
9.) Exercise regularly
10.) Eat a balanced diet. Select red, yellow, orange, green, purple foods for a healthy immune system.
Home Remedies for Cold & Flu Season
- hot tea with honey, 1 tsp of salt dissolved in warm water (gargle 4x daily), or lemon juice in (2) cups of hot water with honey
Coughing & Respiratory Congestion:
- hot tea with honey and lemon
Nausea & Vomiting:
- Gingerale, ginger hard candy
- G-2 or Gatorade, Water or flavored seltzer, saltines or dry toast
- Rice, chicken or vegetable broth, tea
* Taking a mega dose of vitamin C (200-2000 mg) can slightly shorten the duration of a cold; however, this varies among individuals.
Foods that will boost your immune system:
Yogurt, kefir, salmon, tuna, flaxseed, walnuts, olive-canola- or walnut oils
Vit C foods such as oranges, grapefruits, peppers, strawberries, pineapple, tomatoes, broccoli, papaya, guava
Vit E foods such as spinach, brussel sprouts, collards, almonds, blueberries, broccoli, whole grains and sunflower seeds
Selenium foods such as shrimp, tuna, turkey, lamb, lean beef, chicken, eggs, Brazil nuts
Eat Healthy, Stay Healthy
1. “Break the Fast”, eat breakfast
2. Limit sugar and alcohol consumption
3. Eat steamed, grilled or baked foods
4. Eat an assortment of food colors at each meal
5. Eat at least 5-9 servings of fruits and vegetables per day
6. Exercise 30 minutes per day then slowly increase to 45 then 60 minutes a day to release stress and boost your immune system
7. Make one healthy change each day
10. Suggestions for improving your eating habits go to .
The information in this brochure is for educational purposes. If you need additional medical support, we recommend you contact student health services.
Theresa Logan, MS, RD, CSSD
Registered & Licensed Dietitian
Counseling: Health/Wellness/Sports Nutrition
Davidson, NC 28035