JEDDAH, 20 February 2008 — With changing climates, extreme temperatures, and everyone around us sneezing, coughing, and sniffling, we become more exposed to cold, flu, and res-piratory tract infections. Every time somebody in the vicinity sneezes and touches us, we rush to wash our hands, avoiding a second encounter. Should we always be jumpy and fearful of catching a virus?

No, what we need is to maintain healthy immunity to protect ourselves against viral and bacterial infections. Unfortunately with daily stress, lack of sleep, frequent traveling, nutrient de-ficiency, emotional pressure, and low immunity, we are threatened by colds and infections.

Then, what is to be done at the onset of a cold?

At the first signs of a sore throat, cold, flu, or virus, I recommend the following nutrients, supplements, herbs, and food.

Vitamin C, 500 to 1,000 mg, in both supplement and dietary forms is a must during winter. It prevents colds and reduces oxidative stress caused by lack of sleep, exhaustive exercising, extensive traveling, and excessive stress. Vitamin C is richest in the following foods: parsley, sweet peppers, dandelion greens, cabbage family, citrus fruits, leafy greens, berries, and wa-tercress (nonorganic cultivation reduces vitamin C content).

Echinacea, Echinacea purpurea, supplements (250-500 mg three times a day) along with vitamin C is more effective against cold viruses, flu, and infections, decreasing symptoms and length of cold and increasing white blood cells. The tea is good but less effective.

Elderberry, Sambucus nigra, supplement in combination with Echinacea and vitamin C supplements resists cold viruses, restores cells to their normal state, soothes sore throats, and gives tremendous amount of energy, enhancing well-being.

Clear chicken stock, made with four heads of onion, one whole garlic, a piece of gingerroot, and whole black pepper, makes a soothing and immune boosting recipe.

A squeeze of lemon adds vitamin C to it. Eating raw garlic and onion speeds recovery.

Tea (red, green, or white) contains antibacterial properties and antioxidants. Chamomile, thyme, hibiscus flowers, peppermint, sage, and lemongrass steeped with ginger make immune-enhancing, antiseptic hot drinks that can also be used for gargling. Cinnamon and honey enhance their benefit and destroy microbes.

Some essential oils (eucalyptus, rosemary, thyme, marjoram, oliban) are excellent to stimulate the immune system; unblock the sinuses; soothe cough; open air passages; ease conges-tion; soften mucus; and speed recovery. However, I hesitate to recommend them, because of their high potency and fear of misuse and abuse. Unless they are prescribed by an herbalist, they can be hazardous to health.

On the other hand, oliban gum, luban shihri, helps expectorate thick mucus. Soak 2 to 3 lumps of the gum in a little warm water. When dissolved, the milk-like drink taken on an empty stomach morning and night can clear mucus.

The popular black seed, Nigella sativa, is another immune enhancer. Chew seven black seeds thoroughly as soon as you wake up in the morning and then follow them with a spoon of honey to relieve congested sinuses. Hot drinks of ginger and rosemary leaves clear the sinuses, too. A teaspoon of black seed oil in a hot drink sweetened with honey soothes coughs.

Vegetables and fruits contain vitamins, minerals, and enzymes to fight viral infections. They strengthen the immunity, enhance digestion and elimination, and improve skin conditions. A quick way to have them is by juicing them. Use carrots or tomatoes as a base for vegetable juices (carrot, tomatoes, leafy greens, cabbage, beetroot and other roots, squash, onion, garlic, celery). Fruit makes excellent cocktail juices.

Water tends to be neglected during the cold season. People do not feel the need to drink, which leads to dehydration. Water is essential for the elimination process. Water dissolves mucus, moistens the mucus membrane, and helps the lymph system to eliminate toxins and viruses. Two to three glasses taken in the morning break up hardened sputum.

Last but not least is sleep, an important factor in maintaining a healthy immune system. Sleep is repair time for cells, brain, and body. It makes and restores immune and natural killer cells to help destroy pathogens and cancer cells. Sleep revives energy and enhances concentration, too.

Do not sit helpless, waiting for viruses and bacteria to target your body. Build a strong and healthy immunity to resist and fend off microorganisms and viral and bacterial infections as well as disease and cancer.

You should be in control of your body and protect it just as the Prophet Muhammad (peace be upon him) reminds us,” ... and you owe it to your body (to be healthy).”