Smorgasbord Health Column – Winterise your Body – Nothing more common than a cold…by Sally Cronin

Family Health – Nothing More Common than the Cold

In the last 36 months the we have seen how quickly a pathogen can spread around the world as millions travel between countries and spreading it like wildfire through their own communities and beyond.

There has been barely a mention of the Common Cold in the media, as the focus rightly has been on Covid, preventative measures and vaccines. It is likely that there has been a reduced number of common cold infections as billions isolated and wore masks. However, with the world opening up again, and restrictions lifted, this opportunistic pathogen will be ready and waiting.

Whilst those who have had the vaccine, will have had their immune systems nudged into action to tackle the virus, for many, the long period of isolation is likely to have made their immune systems lazy. There is always a rash of colds and sometimes other childhood diseases when school reopens in September, as children leave the isolation of their homes and family group for the first time,and meet the previously unknown germs harboured by their classmates.

Going back into the world again means that we need to still take care, not just for Covid but for other seasonal opportunists. Personally it will be a while before I ditch the mask and I am making sure my immune system is supported by my diet before I do so. Many of the precautions we have adopted such as hand washing and use of sanitizing hand wash will still be needed too.

Although the Common Cold does not have the devastating effect of Covid, constant and repeated cold infections does weaken the immune system and make you vulnerable to more dangerous pathogens.

The common cold.

The common cold does not just stalk humans in the winter months. It is possible to get a summer cold, and also in this day and age of global travel, a person flying between the North and Southern hemispheres can pass their winter cold along. Therefore the need to build up our own defences so that we shake off any unwanted bugs that fly in our direction.

What exactly is the common cold?

  • A common cold is an illness caused by a virus infection located in the nose but which can also affect the sinuses, ears and the bronchial tubes.
  • There are very few people who do not suffer at least one cold a year and some individuals can suffer 7 to 10 infections.
  • As we mature and we are exposed to more and more viruses our body learns to deal more effectively with them by producing more antibodies.
  • Babies and the elderly are the most vulnerable and likely to develop chest infections.
  • Also at risk are patients on immune suppressing medications or whose lifestyle and diet have suppressed their ability to fight off infections.
  • Remember too, that, in this modern age, viruses are jet setters and can move swiftly from continent to continent on aeroplanes.
  • The symptoms include sneezing and sore throat for the first 24 to 36 hours followed by blocked nose, scratchy throat with possibly headaches, feverishness, chilliness and coughs.

A cold is milder than influenza but a light case of influenza will share the same symptoms.

There is an old saying that “if you treat a cold it will last a week and if you let it run its course it will only last 7 days”. A mild dose may only last a couple of days, particularly if you have a strong immune system or you react quickly with lots of vitamin C in foods and drink. For someone who has a compromised immune system, the symptoms could hang around for up to 2 weeks or longer if it develops into a bronchial infection.

The common cold is not just one virus.

There is not just one cold virus there are over 200 and this makes finding the ultimate cure very difficult. Rhino viruses are the most prevalent and cause over half of the colds we catch.

Cold viruses can only thrive in a living cell, which means your nose. If someone sneezes or coughs on you, the first response is to wipe your body off with your hands. The hands are now contaminated and you then touch your mouth and nose passing the virus on. The virus is also passed hand to hand or by touching contaminated surfaces such as door handles.

A cold develops between two and three days after infection.

Cold viruses only live in our human nose and that of our relatives the chimps and other higher primates. Other mammals are lucky and when your cat sneezes it might be down to too much catnip!

Travelling on trains, buses and aircraft are great collecting points for cold and influenza germs with aircraft being the biggest Petri dish of them all.

What causes the symptoms of a cold?

It is not actually the virus that causes all the unpleasant symptoms of a cold. The virus attaches itself to a small proportion of the cells in the lining of the nose. It is in fact the body’s response to the invasion that causes all the problems. The immune system is activated and also some of the nervous system reflexes.

  • A number of white cells from our defence system, including killer cells, are released into the bloodstream. These include histamines, kinins, interleukins and prostaglandins.
  • When activated, these mediators cause a dilation and leakage of blood vessels and mucus gland secretion.
  • They also activate sneezing and cough reflexes to expel infection from the nose and the lungs.
  • It is these reactions, caused by our own killer cells, that is treated by the “over the counter” medications, not the actual virus itself.

By suppressing our bodies own reactions to the virus we can drive it further into the system causing more harmful infections, particularly if we have already got a weakened immune system.

After the killer cells have dealt with the initial infection, antibodies are released that help prevent re-infection by the same virus. This is why as we get older we should suffer from fewer cold infections. Unfortunately, with so many cold viruses available to us we may not have produced enough different antibodies to give us total immunity.

What precautions can we take to prevent catching the cold virus?

There are two main ways to protect yourself from catching a cold virus. One is to minimise the risk of infection through contact and the other is to build up your immune system to enable you to deal with viruses if they do attach themselves to you.

It is almost impossible to avoid contact with people. Some of those people are going to have a cold or influenza (hopefully not Covid) and short of doing a ‘Howard Hughes’ and retreating into a sealed room with decontaminants, you will have to make do with the main simple but effective precautions.

  • Wash your hands frequently to avoid passing the virus into your nose.
  • Carry hand sanitiser if it is not still provided at the entrance to shops.

There are some interesting areas of contamination – apart from door handles – for those of us who shop, trolley handles have usually passed through many hands.

Most supermarkets are still offering wipes at the front door and if available wipe the handles down.. I have disinfectant wipes in my bag all the time and use those if needed.

Apparently in public toilets the least contaminated surface is the toilet seat but the most concentrated bacterial and viral load is on the tap handles and loo roll holder!

I have got adept at pushing doors open with my butt and using a tissue if handles are needed. Use your hand sanitizer immediately after leaving.

Also, you should exercise regularly in the fresh air and avoid over-heated, unventilated living spaces. Your nasal passages dry out they are more likely to become infected and this applies to those of us who live in air-conditioned and centrally heated environments most of the year.

Boosting the immune system

The second way to protect yourself is to boost your immune system and both Vitamin C and Zinc have been found to help boost the immune system and help with the symptoms for centuries.

Zinc: A trace mineral that is a component in the body’s ability to repair wounds, maintain fertility, synthesis protein, cell reproduction, maintain eyesight, act as an antioxidant and boost immunity. It can be used topically for skin conditions. It is essential for a functioning metabolism and hormone production such as testosterone. It is also needed for the production of stomach acid. Too much zinc will depress the copper levels in the body.

The best food sources are seafood particularly oysters, pumpkinseeds, sesame seeds, wheat germ, egg yolks, black-eyed peas and tofu.

Another vital nutrient for the immune system is Vitamin D and if you are not able to get out into the winter sunshine at least three times a week with some skin exposure then I do suggest you are eating the few foods that contain vitamin D.. or that you consider taking a supplement during the winter months.

You might find these posts helpful:

Vitamin D – Deficiency Part One

Vitamin D – Deficiency Part Two

Cook from scratch Vitamin C with Sally Cronin and Carol Taylor

Antibiotic, Antioxidant, Aroma

From a dietary perspective, your diet needs to include all the necessary nutrients for our general health. If you are consciously working on boosting your immune system then certainly you need a high proportion of fresh vegetables and fruit in your diet which contain high levels of antioxidants and other nutrients essential for the immune system.

Cold, Heat, Hot, Chile, Ice, Winter, Disease, Heating

Drink the juice of a lemon in hot water every morning when you get up and leave 10 minutes before eating your breakfast – a quick shot of Vitamin C before you start the day and also great for getting the body up and running.

Stress plays a large part in the health of our immune system. If you work or live in a stressful environment then you need to find some way of relaxing on a regular basis.

Whilst exercise is very good for this, lying on the sofa listening to your favourite music is also very effective.

What do we do when we have been infected?

Cold symptoms are miserable and I realise that to function in this modern world of ours we are sometimes forced into the situation of taking something to suppress those symptoms.

If you work or have a young family, you cannot suddenly take to your bed for three days until the symptoms subside. However, if possible it is better for you and your cold to work with your body and not against it.

  • It is important, especially within your own family to limit the amount of contagion and the easiest way to do this is to all wash your hands very frequently.
  • Do not share towels, toothbrushes or flannels and do not share drinks from the same cup or glass.
  • When you use a tissue, use once and then discard safely into a plastic bag that you can dispose of later.
  • Change you pillow case daily during your infectious period.
  • Fluids are very important especially as your appetite is likely to be suppressed. High content vitamin C drinks such as hot lemon with ginger, green tea with a slice of lemon and fresh squeezed juice drinks are the best.
  • Other teas that you may find palatable are mint and elderflower or cinnamon with some lemon and a spoonful of honey. These tend to help sore and itchy throats and warm the chest.
  • A bowl of hot vegetable soup with carrots, spinach, onions and garlic will help warm you and as you will see from the post on onions and garlic they may help you fight off the infection faster.


For centuries eucalyptus and menthol have been used to alleviate the symptoms of congestion and you can buy the essential oils in any health food shop. You can put a few drops of eucalyptus onto a hankie and inhale the aroma or dilute in massage oil and rub on your forehead, chest and upper back.

Over the centuries the herb Echinacea has been used to both boost the immune system and also alleviate the symptoms of a cold.

There have been rumours for many years that a cure for the common cold is imminent but in the meantime we may have to resort to some old fashioned remedies to ease the symptoms and help our body do the job it is designed to do, which is protect us.

The cynic in me does wonder at times if a cure for the common cold is ever on the cards since worldwide we spend billions each year on medications that are supposed to ease the symptoms!

I hope this post has given you some ideas of how to prevent catching a cold, but the same measures may also help prevent any opportunistic pathogen considering you as an ideal host.

©Sally Cronin Just Food for Health 1998 – 2022


I am a qualified nutritional therapist with twenty-four years experience working with clients in Ireland and the UK as well as being a health consultant on radio in Spain. Although I write a lot of fiction, I actually wrote my first two books on health, the first one, Size Matters, a weight loss programme 20 years ago, based on my own weight loss of 154lbs. My first clinic was in Ireland, the Cronin Diet Advisory Centre and my second book, Just Food for Health was written as my client’s workbook. Since then I have written a men’s health manual, and anti-aging programme, articles for magazines, radio programmes and posts here on Smorgasbord.

If you would like to browse my health books and fiction you can find them here::Sally’s books and reviews


Thanks for visiting and I am always delighted to receive your feedback.. stay safe Sally.


47 thoughts on “Smorgasbord Health Column – Winterise your Body – Nothing more common than a cold…by Sally Cronin

  1. I think the number one defence against a cold/flu is sleep. The vast majority of people who catch colds/flu have poor sleeping regimes and when you travel you weaken yourself by breaking your circadian rhythm.

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  3. Summer Colds are rife here at the moment and Aston suffers most as he has a Thai nose(a very flat)bridge and he gets all bunged up…he is also a typical teenager who doesn’t get enough sleep and although we/I have always fed them well trying to get him to eat more veggies/fruit is a nightmare hopefully he will reverse to his previous good eating regime when he’s a bit older like mine did-sigh..xx Shared x

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  4. After two years of isolation, the kids are getting everything now! My granddaughter has already missed school twice this term, and my friend who is a teacher in Kentucky had her school close for four days because so many teachers and kids were out sick with the flu.

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  5. Your advice is spot on, Sally. Being a singer, I couldn’t afford to catch a cold nor the flu and haven’t had one in years. Of course, I mostly did exactly what you have suggested, and had excellent results. Amen. Hugs
    Reblogged on Improvisation – “The Art of Living”

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  6. Thanks for the very good tips, Sally! I am fighting the cold with an raw onion cooked in cow milk. Not the delicious drink, but for me it helps. In younger years i always had drunk a cup of hot rum. Only one day over the weekend. Lol hugsx Michael

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  7. HI Sally, this is a useful and informative post. I will be wearing a mask on the flight to the UK next month along with the rest of my family. Greg still wears a mask to University. We have to protect Michael. Hand shaking also passes along colds and I try to avoid it.

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  8. Excellent for preparing the season of viruses Sal. I had the flu shot last week and felt like I had a flu for two days, and my nose has been stuffy ever since, but no real cold. So many wonders of the world, lol. ❤

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  9. What a great post Sally.
    Very informative.
    I’ve been lucky (touch wood) and haven’t had any major cold for a while.
    I only had a chill following my last covid jab, but that didn’t last fortunatley.
    My grandson brings along his colds etc.. from Nursery.
    He shares with us, but luckily nothing too much, and I will happily put up with that as I would rather see him…

    In schools, pre pandemic, teachers were slaves to going in to school despite feeling ill and children’s attendance was measured bringing the class scores down depending on absentees.
    It’s no surprise then that teachers always get ill at the beginning of their holidays.

    since the pandemic I notice that teachers and pupils taking time off with absence is no longer frowned on.
    As a teacher i hated taking time off because i had to work so much harder getting the curiculum back on track!
    (Oh dear, I’m on my soap box again)
    Great post and thank you for sharing.

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  10. Great advice, Sally. I have bronchiectasis which has damaged some of the bronchioles lower down in my lungs. If I get a chest infection, I can’t cough it up and have to start immediately on a course of antibiotics and steroids. The family are brilliant and have kept at a safe distance when suffering from coughs and colds and so we were prepared for the pamdemic when it rolled up.
    I’m still using a mask and have a sanitiser spray on me at all times – it has a high alcohol content which makes it effective (some of them don’t).
    I have at least an egg a day for all of the benefits it provides, and have eucalyptus oil to help if I have a stuffy nose. I’d sprinkle some drops onto a tissue for the grandchildren when they were bunged up and they called them ‘sniffy tissues’. They make their own now! xx

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  12. As you say, Sally, the common cold is not a single illness, so it is unlikely that a cure will be found, but your advice is excellent, as usual. After not being so exposed for a couple of years due to the anti-VOVID measures, it seems that people are picking up more colds and cases of flu as well, because we are less protected, so keeping up with the measures is a good idea. Thanks, Sally.

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  13. Thank you very much for this post and the one about the flu! And for all of your posts! I continue to wear a mask when I shop, when I lead my music classes (with small children and their accompanying grownups) and when I rehearse music. I remain very grateful for all the wisdom and information you share with the rest of us each and every week. ps: I found myself craving oysters yesterday and ate a small tin of them. Maybe I was in need of some nutrients like zinc…

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