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Good For You

By Barbara Burke

Wednesday, January 26, 2000

Here’s help dealing
with common cold

The common cold is a leading cause of doctor visits and of school and job absenteeism, according to the National Institute of Allergy and Infectious Diseases. In the course of a year, Americans suffer about one billion colds.

More than 200 different viruses can cause the symptoms of the common cold. Cold weather and getting chilled or overheated apparently have little or no effect on the development or severity of a cold. Research suggests, however, that psychological stress, allergic disorders affecting the nose or throat, and menstrual cycles may have an impact on a person's susceptibility to colds.

Handwashing is the simplest and most effective way to keep from getting rhinovirus colds. Not touching the nose or eyes is another. If possible, avoid close, prolonged exposure to persons who have colds.

Rhinoviruses can survive up to three hours on the skin or inanimate objects. Cleaning household surfaces with a virus-killing disinfectant may help prevent the spread of infection, reports the institute.

Over-the-counter remedies can treat symptoms of a cold, but will not prevent, cure or shorten its duration. Most have side effects, such as drowsiness, dizziness, insomnia or upset stomach, and should be taken with care. Antibiotics are not effective for treating a cold and should be used only for rare bacterial complications.

Chicken soup has anti-inflammatory properties and may soothe a sore throat, unstuff clogged passageways and help hydrate the body.

Echinacea, raw garlic, ginger, cayenne pepper and teas are some herbal remedies used to treat cold symptoms, with varying degrees of success.

While studies show vitamin C will not prevent a cold, it may reduce the severity or duration of symptoms.

The effectiveness of zinc lozenges sold to relieve cold symptoms remains debatable. It is important not to exceed the recommended dosage.

Eating a nutritious, well-balanced diet can help. Deficiencies of certain nutrients (including protein, vitamin E, the B vitamins, and vitamin C) can impair your immune system. Excesses of nutrients (such as vitamin A, iron and zinc) can also lower immunity.

The following recipe is adapted from "Cooking Well for the Unwell" by Eileen Behan, R.D. (Hearst Books, 1996).

Homemade Chicken
and Rice Soup

1 3-pound stewing chicken
5 cups cold water
1 onion, peeled
2 to 3 celery stalks
1 bay leaf
1/4 teaspoon dried thyme (optional)
2 to 3 peppercorns
Salt to taste
1 large carrot, peeled and chopped
1 cup cooked rice
1/2 cup frozen green peas

Put chicken in a large pot. Add cold water, onion, celery, bay leaf, thyme, peppercorns and salt. Bring to a boil. Reduce heat to low, cover and cook for 1 1/2 hours. Remove the chicken and set aside.

Strain the broth. Skim off and discard fat. Return broth to pot. Add carrot, bring to a boil, reduce heat and cook 5 minutes.

Remove and discard chicken skin. Remove meat from bones and cut into bite-sized pieces.

Add chicken, rice and peas to broth. Simmer over low heat until heated through. Serves 6 (9-ounce bowls).

Approximate nutritional information per serving (well strained and without added salt): At least 240 calories, 9 g total fat, 3 g saturated fat, 60 mg cholesterol, 100 mg sodium.

Notes: Soup may be chilled to help remove fat. Adding 1/4 teaspoon salt would increase sodium to 90 mg per serving.*

Health Events

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Barbara Burke is a Hawaii-Pacific University instructor
who has been teaching and writing about food
and nutrition since 1975.

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