Cold & Flu Survival Guide: How to Avoid Getting Sick and Recover Faster

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I’m sick and tired of being sick and tired

Cold and flu season in the Northeast typically arrives on our doorstep in late Fall and extends into early Spring depending on the severity of the season. And if you have kids in school you’ll know about it’s arrival before you can say “Cancel Thanksgiving.”

What’s the difference between a cold and the flu?

A cold is a mild respiratory illness caused by various viruses, including rhinoviruses. Symptoms like a runny nose, sore throat, and coughing are the most common signs.

Flu, or influenza, is generally more severe, caused by different strains of the influenza virus. It can lead to fever, muscle aches, and fatigue, often making you feel worse than a typical cold.

The main difference between the two is intensity…while a cold might leave you feeling under the weather, the flu can park you on the sofa for days. It’s important to note that cold and flu viruses mutate frequently, which is why you can get sick multiple times despite past exposures.

How do we contract them?

Both colds and flu spread mainly through respiratory droplets. This means when someone with the virus sneezes, coughs, or even talks, the droplets can land on surfaces or be inhaled by others nearby…avoid close talkers at all costs.

You might pick up the virus by touching a contaminated surface and then touching your face, especially around your eyes or nose.

Dr. Andrew Huberman dispels the myth that cold weather itself causes sickness. Rather, it's the time spent indoors in close proximity to others during colder months that increases the likelihood of spreading these viruses.

How can we prevent them?

Dr. Huberman gives us a handful of strategies and actions to deter the spread…

Hand hygiene: Wash your hands regularly with soap and water. Cold and flu viruses can live on surfaces for up to 24 hours, so keeping your hands clean helps you avoid bringing those viruses into your body.

Nasal breathing: Huberman emphasizes nasal breathing, which helps filter pathogens before they enter your body. He explains that mouth breathing may reduce the body's ability to fend off infections because the nose acts as a natural filter.

Supplementation: There are key supplements that may enhance your immune system. Vitamin D and zinc play significant roles in immune health, and N-acetylcysteine (NAC) is particularly useful in preventing flu infections by boosting levels of the antioxidant glutathione.

Vitamin D and zinc are rolled into the USP Verified Nature Made Multivitamin that I take daily, year round. I also take 600mg of NOW Foods NAC along with that multi October-April (cold & flu season here in NY) as a preventative.

Exercise & Sauna: Regular moderate exercise is beneficial for maintaining a strong immune system, though Huberman advises against intense exercise when you are already sick.

Sauna use, especially after exercise, may help enhance your immune system by improving circulation and stimulating immune responses.

Limiting stress: Chronic stress can weaken the immune system, making you more susceptible to colds and the flu. He emphasizes that managing stress is key to staying healthy, especially during cold and flu season. So just go on sabbatical from work then ship your kids to that military school from Toy Soldiers and you should be good.

Gut health: Maintaining a healthy gut microbiome through proper nutrition is crucial for immune function. Eating a diet rich in fiber and fermented foods supports gut bacteria, which play a role in defending your body against infections.

Dr. Huberman also suggests swishing water in your mouth and swallowing after waking. This will enable your digestive tract to benefit from the bacteria that has been breeding in your mouth overnight…I know, kinda gross but makes sense.

Sleep: Prioritize getting enough sleep. Sleep deprivation can significantly weaken your immune system, making you more susceptible to infections. Aim for 7-9 hours per night to give your body the rest it needs to fight off viruses.

How can we treat them?

N-acetylcysteine (NAC): Once you’re sick, NAC can help alleviate symptoms. This supplement works as a mucolytic, breaking up mucus in the lungs, helping you breathe easier. It's been shown to reduce the severity and duration of cold and flu symptoms. Dr. Huberman suggests 600-900 mg three times per day - morning, mid-morning and afternoon. Avoid taking it too close to bedtime as it can disrupt sleep due to the free mucus flow it causes.

Rest and Hydration: These are fundamental. Your body needs time to recover, and staying hydrated helps thin mucus and maintain overall health. Huberman also suggests getting extra sleep when sick to allow your immune system to work more efficiently.

Zinc: Huberman explains that zinc can help reduce the duration of a cold if taken at the first signs of symptoms (the first 24-48 hours). He suggests aiming for 90-100 mg per day in the form of zinc acetate lozenges. Watch out for taking zinc on an empty stomach, as it can cause some GI distress. Children under the age of 15 and pregnant women should consult their doctor before starting zinc supplementation.

When feeling a cold coming on I supplement with 5 Life Extension Peppermint Zinc Lozenges per day to help fend off symptoms and shorten its duration.

Sauna use: If you're not too sick, using a sauna can help. Saunas stimulate the release of heat shock proteins, which support the immune system in fighting off infections. However, Huberman advises caution with high-intensity heat when you're feeling severely unwell.

What about…

You may have expected to see Vitamin C or D, or even Echinacea here.

While it is beneficial to many other functions in the body, Dr. Huberman tells us that the evidence that Vitamin C can prevent or treat cold and flu is very weak, even at extremely high doses.

Vitamin D should be checked in your annual physical blood labs. If your levels are low you may look to supplement. According to Dr. Huberman, most people could benefit from taking 1,000-2,000 IU’s per day especially if your labs show you are deficient. But over-supplementing can most certainly be detrimental to your health.

My multivitamin contains 1,000 IU’s of Vitamin D and my levels were in the sweet spot on my labs so I see no need to supplement beyond that.

Dr. Huberman also tells us there is no strong scientific data to support the use of Echinacea to treat cold and flu.

Colds and flu are part of life, but by following Dr. Huberman's suggested daily habits and using the right supplements strategically, we can lower the chances of getting sick AND make those symptoms less severe.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.