Written by Professor Stephen Mashingaidze and Rumbidzai Mukori-William for BonVie Medical Aid scheme
June is here, one of the coldest months of the year, and as the season changes, there is an increase in the number of people fighting the common cold. Besides your innate or in-built immunity, you have to take extra precautions to ensure that you enjoy the winter season. By having a strong immune system, which can be your best defence against this pesky virus. In this article, we’ll explore the role of immunity in fighting colds and discuss how vitamin C therapy and steaming can help boost our defences.
Understanding Immunity and Colds
When a cold virus enters our body, our immune system springs into action. White blood cells, antibodies, and other immune cells work together to recognize, attack, and eliminate the invader. A healthy immune system can reduce the severity and duration of cold symptoms, making it essential to support our immune function.
Vitamin C: A Powerful Immune Booster
Vitamin C is a potent antioxidant that plays a crucial role in immune function. It helps enhance white blood cell production, support antibody production, and reduce oxidative stress. Foods rich in vitamin C, such as oranges, tangerines, naartjies, leafy greens, and bell peppers, can help keep our immune system strong. Lemons are also a favourite to many, but it is important to take this highly acidic Vitamin C superfood with care, as it can lead to weakening enamel, sensitivity of teeth, and irritable bowel syndrome. Vitamin C supplements or therapy can also be beneficial; dosage will vary from 500 mg to 3000 mg per day.
A recipe to try out at home: Immunity boost tea
Serves 1
Ingredients:
- 1 onion cut into quarters
- 2 garlic cloves (optional)
- 1 teaspoon ginger or 1 inch ginger root
- 1 lemon cut into quarters or 1 tablespoon of baobab powder
- 2 cups water
Method
- Boil onion, garlic, ginger, and lemon with peel for 10 minutes.
- Strain and serve with 1 teaspoon honey and 1 teaspoon cinnamon if coughing as well.
- Tea can be taken 2 times per day for 3 days.
Steaming: A Natural Way to Clear Congestion
Steaming is a simple yet effective way to relieve congestion and support immune function. By inhaling warm, moist air, we can loosen mucus and reduce congestion, reduce sinus pressure and pain, and support immune cell function. Adding eucalyptus oil, gum tree leaves, or menthol to steam inhalation can further enhance its benefits. It is important to note that one should not steam for longer than 10 minutes continuously; hence, it is advised to do it throughout the day as opposed to once off.
Combining Vitamin C and Steaming for optimal immune support
Vitamin C therapy with steaming gives our immune system a powerful boost. Vitamin C can help support immune cell function, while steaming can help clear congestion and reduce sinus pressure. Beneficial not only for fighting the infection but also a great way to help ensure that you feel relief from sore throats or painful chest or respiratory infections. Brightly colored foods such as butternut, pumpkin leaves, avocados, broccoli, spinach, and pumpkins are high in beta carotenes, which are key for keeping respiratory cells healthy. Best enjoyed with natural yogurt for a creamy, healthier treat, as it provides
Conclusion
A strong immune system is our best defence against the common cold. By incorporating vitamin C-rich foods, supplements, or therapy, and practicing steaming, we can support our immune function and reduce the severity and duration of cold symptoms. Hence, by taking proactive steps to boost our immunity, we can stay healthy and thrive, even during cold seasons.
References:
National Institutes of Health (NIH): Vitamin C and Immune Function. (2020)
Journal of Leukocyte Biology: Vitamin C enhances the activity of immune cells. (2018)
European Journal of Clinical Nutrition: Vitamin C supplementation reduces the severity and duration of colds. (2018)
American Journal of Respiratory and Critical Care Medicine: Steam inhalation reduces respiratory symptoms and improves lung function. (2019)
Journal of Alternative and Complementary Medicine: Eucalyptus oil has anti-inflammatory and antimicrobial properties. (2017)
Authors
