The common cold is bound to afflict most of us on occasion. There are some things that you can do in your everyday regime in order to practice prevention. You can reduce your chances of contracting a cold in the first place. However, if you do get a cold, we will look at ways that you can get back on your feet again quickly.

Vitamin D deficiency is becoming one of the most important factors in so many illnesses and diseases. It is vital that we keep our body levels of vitamin D at a rate that will keep us healthy. In the northern sections of the country where there is not adequate sunlight throughout the entire year, it is more difficult to gleam what we need from the sun alone. These sections have shown increased incidence of diseases such as cancer. It is imperative that we all receive enough vitamin D everyday.

Here are a couple of ways for adults to ensure that we are receiving adequate levels of vitamin D:

•    Midday sun exposure - in the late spring, summer, and early fall get outside! Exposing as much of the skin as possible (being careful not to burn), bask in the sun for about 20 minutes each day. When exposed to the sun for 20-30 minutes in the summer, the skin produces approximately 10,000 IU vitamin D – incredibly, this is 50 times more than the daily US government recommendation of 200 IU!

•    Supplement with vitamin D in capsule or liquid form. Take 5,000 IU per day for 2–3 months when it is not summer, then to ensure that your blood levels are adequate, obtain a 25-hydroxyvitamin D test. Talk to your health care practitioner (typically naturopathic and holistic doctors are more in tune to the need for vitamin D) in order to adjust your dosage. Blood levels should be between 50–80 ng/mL (or 125–200 nM/L) year-round. A health care practitioner can also recommend dosing for co-factors (such as magnesium, zinc, vitamin K2, boron, genestein, and vitamin A) that will ensure your body is properly utilizing vitamin D.

Vitamin C is another vital antioxidant and vitamin needed by our bodies to keep us healthy and strong. It is needed for the maintenance of blood vessels, bones and muscle. Vitamin C helps the body to form collagen and absorb iron. It is naturally occurring in fruits and vegetables. Citrus fruits like oranges contain the highest levels. It is important that we get enough vitamin C in our diets.
 
If it is too late for prevention and you find yourself sniffling, sneezing, coughing and with an achy head, you may want to try some of these home remedies in order to help you kick the cold.

•    Get plenty of rest - when you first start to feel the symptoms of a cold or the flu, getting enough rest helps your body to direct its resources toward keeping your immunity strong. It is exhausting for our bodies to fight illness so helping it by getting enough rest will ensure that you will heal more quickly.

•    Consume Hot Liquids such as tea or lemon water – drinking hot liquids will help to relieve nasal congestion and prevent you from becoming dehydrated. A warm cup of tea will soothe inflamed membranes in your throat and nose.

•    Blow Your Nose – When you have a cold, it's important to blow your nose regularly. Sniffling mucus back into your throat is counterproductive. However, blow your nose the proper way for better success. Don’t blow hard as the pressure can cause an earache or ear popping which can be very uncomfortable. To blow your nose properly, hold one nostril closed with a finger while gently blowing the other to clear. To avoid the spreading of germs, always wash your hands after blowing your nose.

•    Try a natural ointment for congestion – Place a little bit of mentholated ointment underneath your nose. These salves are available in the health food store and are infused with essential oils. Soothing natural scents that can open breathing passages and soothe irritated skin under your nose such as: menthol, eucalyptus and camphor, have very mild ingredients that will slightly numb the area and relieve the raw skin that results from blowing the nose too often.

•    Gargle – For sore throat, gargling can moisten it providing temporary relief. Use a teaspoon of Himalayan sea salt and dissolve it in warm water. Do this at least four times daily. For the tickle in your throat, gargle with an astringent -- such as tannin-containing tea. This will tighten the membranes and offer relief.

•    Hot Shower – A hot steamy shower will moisturize nasal passages and help to relax you. If you are feeling dizzy from the flu, sit on a chair in the bathroom and let a hot steamy shower run. If you have the facilities, take a sponge bath while the steam is filling the bathroom.

•    Packs Applied to Your Sinuses – hot or cold packs may provide some relief. Every drugstore sells reusable hot or cold packs. You can also make your own right at home by using a damp washcloth. Heat it in the microwave for up to one minute (always test the temperature for your comfort level.) A simple cold pack can be improvised by using a small bag of vegetables, such as peas.

•    Use an Extra Pillow when you sleep – the extra height will help drain your sinus passages.

•    Grandma’s chicken soup – yes it is true! Research has actually shown that the age old home remedy of consuming chicken soup (or any soup stocked with vegetables) shortens the duration of the common cold and lessens its symptoms. The researcher who performed the research was unable to pinpoint the exact ingredient that is so helpful but concluded that it is a synergistic effect of all of the ingredients working together.

You should feel relief from the common cold within a few days. Natural home remedies can be quite effective at helping you kick the cold. However, if you notice that you are feeling worse or are not getting any better, consult with a medical professional to be sure that there is not something more serious going on.