Cold & immune system

The days are getting shorter, it's getting cold and rainy outside and where the trees were still blooming green a few weeks ago, they are now covered in red, gold and brown. Autumn has begun and with it the cold season. Suddenly our noses start running, we feel weak and the question arises: Why again?

What makes us so susceptible to infectious diseases, especially in autumn? Why is our immune system unable to defend us against the pathogens? And what is the difference between the flu and a cold? To make you better informed, we will give you an overview and at the end you will also learn what protects you from such illnesses so that you are better prepared for colds in the future.

What is a cold anyway?

Before we get into the topic, we first need to clarify what a cold actually is. In medical terms, the term refers to a mild upper respiratory tract infection. This must be distinguished from, for example, the flu, caused by the influenza virus, and a Covid-19 infection.

Now, a cold is not a disease per se – rather, it is an umbrella term for a whole range of pathogens that all cause similar symptomsRhinoviruses, respiratory syncytial virus (RSV), parainfluenza or adenoviruses, all of these pathogens can lead to “cold symptoms”. These include:

• Stuffy or runny nose
• Sore throat
• Headache
• Exhaustion
• Mild cough

The symptoms can be slightly different for everyone and in most cases a cold will go away after a few days. Depending on the age group, however, this can be very different. RSV infections are the most common reason why children have to go to hospital in their first year of life. What complicates the whole thing further is that each virus family has several hundred offshoots. If we become infected with one virus, the next one can outsmart our immune response.

Influenza and Covid-19 – related but more dangerous

The flu, caused by influenza viruses, needs to be differentiated from the common cold. An influenza infection can cause more severe symptoms, often including high fever and a strong feeling of illness. Here too, the illness usually heals on its own, but lasts longer.

Influenza infections can be so severe, particularly in older or immunocompromised people, that they need to be hospitalized for medical treatment.Similar to Covid-19, which, unlike cold viruses, also affects the lower respiratory tract and can potentially cause severe viral pneumonia.

Why do we become more susceptible to colds in autumn?

There are many factors that cause us to become infected more often in the fall. Some of them are:

• Less sunlight: The days are getting shorter and due to the reduced sunlight our body can produce less vitamin D
• Dry air: In the cold seasons we spend most of our time indoors. The heated air dries out our mucous membranes and viruses find it easier to penetrate our bodies
• seasonality: Virus populations fluctuate throughout the year. In autumn, the rhinovirus, which is responsible for more than a quarter of all colds, spreads rapidly. For example, UV radiation, which is weaker in the cold season, also influences the spread of pathogens.

Fact or myth?
If you go outside with wet hair, you'll catch a cold more quickly. That's a myth. The cold, even though it's in the word cold, has little to do with the risk of infection. We're actually more likely to get infected due to a lack of fresh air, as viruses feel particularly comfortable in dry rooms. But there's still a little bit of truth in that statement. Wet hair causes us to cool down a little faster, which in turn can weaken our immune system.

What can we do to protect ourselves against colds?

Now that we have seen that a whole range of pathogens can be behind the symptoms, we need different strategies against the viruses. A few general tips are:

• Frequent (shock) ventilationThis refreshes the air and makes it more difficult for viruses to spread in the room
• Hygiene. Washing your hands, as we have often heard during the pandemic, can also be helpful. If we touch our mucous membranes or eyes with contaminated hands, the viruses can enter the body more quickly
• Sports: Regular exercise strengthens our immune system
• Sauna: In addition to strengthening the immune system, regular sauna visits can also protect against cardiovascular diseases and even reduce overall mortality

Which dietary supplements are useful?

Let's face it, colds are annoying. We are plagued by them every year and our trusted doctor can't really help because there are no drugs against cold viruses. The situation is different with the flu, where antiviral drugs exist, especially for severe cases.

When it comes to a cold, we only have two strategies. How can I avoid an infection as much as possible and what can I do to get over an infection as quickly as possible. Fortunately, there are a number of studies and reviews in the scientific literature. We have selected the most promising tips for you:

• Vitamin D: Our vitamin D levels drop in winter due to the lack of sunlight and it often leads to aVitamin D deficiency. We can compensate for this by taking supplements. The National Institutes of Health recommends a daily dose of 4000 IU (international units) per day. Dr. Peter Attia also takes vitamin D daily to protect against infections. His dose of 5000 IU is slightly higher than the generally recommended dose in America.
• Zinc: This mineral supports our immune system and can work in two ways. Firstly, it helps with prevention and secondly, it can reduce the duration of a cold.
• Vitamin C: There are different results in the studies. It does not seem to be suitable for prevention. In some studies, however, the duration of the illness could be shortened by half a day - but here too the results are not clear.
• Vitamin E: A study showed that vitamin E provided better protection against colds in older people.

Red wine for the cold?

In a rather unusual Study 4272 members of 5 Spanish universities were examined for their frequency of colds. The researchers discovered something strange. The group of red wine drinkers had a lower risk of catching a coldSo red wine protects against a cold? Probably not.

The whole thing is reminiscent of the French paradox. Presumably the substance contained in red wine Resveratrol responsible for the effect. This secondary plant substance is one of the polyphenols and has strong antioxidant and anti-inflammatory effects. It is used as a longevity molecule by the laboratory of Harvard professor David Sinclair explored.

Secondary plant substances – what plant-based alternatives are there?

Nature is our greatest pharmacy – people have been treating illnesses under this motto for thousands of years. And with good reason. Plants protect themselves against harmful environmental influences with the help of certain moleculesThese secondary plant substances not only protect the plant – they also have positive health effects on us humans.

Two natural products have been particularly researched for colds. Garlic and the red coneflower (Echinacea purpurea). Garlic was the most effective in preventing colds. This may be due to its antiviral properties. It did not matter whether the garlic was consumed fresh or in powder form. The only disadvantage that the test subjects described: bad breath.

The tech millionaire and longevity enthusiast Bryan johnson relies on the power of garlic. It is one of the more than 100 supplements that the American takes daily to prevent aging.

Broccoli, elderberry or ginger – other helpers at your side

Another favorite in Bryan Johnson's supplement stack is broccoli. The American not only eats large amounts of the green vegetable every day, he also takes broccoli extract in the form of capsules. The main ingredient is Sulforaphane. This molecule can not only dampen the inflammatory reaction in the body, but also support our liver in detoxifying harmful substances via the Nrf2 signaling pathway.

Another helper from the plant world is the purple coneflower, also known as Echinacea. Echinacea has been tested in several studies on colds. The data is not entirely clear, but in this randomized, double-blind study Work The scientists were able to find out that the red coneflower was particularly effective in stopping recurring colds.

Other molecules from nature are contained in ginger and elderflower. However, the research here is even thinnerBoth substances contain antiviral substances that are believed to provide mild protection.