Prompt Cast
Preventing and Treating Colds and Flus: Insights and Techniques
TLDR This podcast episode explores the impact of colds and flus on the body and brain, as well as techniques to prevent and treat them. Topics covered include the different serotypes of the cold virus, the role of the immune system, the importance of nasal breathing, the effects of exercise, sauna sessions, and the potential benefits of supplements like vitamin C, vitamin D, zinc, and N-acetylcysteine (NAC).
Timestamped Summary
00:00
This podcast episode discusses the impact of colds and flus on the brain and body, as well as techniques to prevent and treat them.
06:49
The common cold is caused by different serotypes of the cold virus, making it difficult to develop a cure, and it is spread through breathing, sneezing, coughing, and touching surfaces, with the primary entry point being the eyes.
13:43
Different serotypes of the cold virus create different symptoms and if your immune system can fight off the cold virus, even if you've never been exposed to that specific serotype before, then you won't get sick or transmit it.
20:35
Flu shots are effective at reducing the risk of contracting the specific strain of flu that is most abundant in a given season by about 40 to 60 percent, but they are completely ineffective against other strains of the flu virus and colds.
27:03
The immune system consists of physical barriers, such as the skin, as well as the innate and adaptive immune systems, which work together to combat viruses and other pathogens.
33:49
The skin serves as a physical barrier against viruses, but there are openings in the skin such as the eyes, nose, and mouth, which are the primary entry sites for colds and flus.
40:44
Touching our own face and bringing our hands to our eyes, nose, and mouth after touching other people or surfaces is a primary way that cold and flu viruses enter our bodies, so being mindful of this and avoiding touching our face can help reduce the likelihood of catching a cold or flu.
47:34
The innate immune system is a fast and non-specific response to viral or other types of invaders, and while exposure to a cold or flu virus doesn't necessarily mean you will get a full-blown cold or flu, taking certain actions can increase the probability that your innate immune system can fight off the virus before it replicates enough to cause symptoms.
54:04
The adaptive immune system creates antibodies specific to the virus that infected your cells, and maintains a memory of that battle to quickly neutralize the same virus in the future, while the lymphatic system collaborates with the vascular system to help combat infections and exercise can increase the activity of the innate immune system.
01:01:26
Getting enough quality sleep, engaging in specific types of exercise, maintaining adequate nutrition, managing stress levels, and being a nasal breather can all help strengthen the innate immune system and combat cold and flu viruses.
01:08:16
Consciously focusing on nasal breathing and avoiding mouth breathing can help combat colds and flus, as mouth breathing increases the risk of upper respiratory tract infections, while nasal breathing heats the air and reduces the likelihood of viral infections.
01:15:13
Exercise can enhance the innate immune system and help prevent colds and flus, but it's important to find the proper intensity and duration of exercise to avoid depleting the immune system.
01:21:53
Exercise of 60 minutes or less at a moderate to high intensity can increase the function of the innate immune system and help combat infections like colds and flus, but longer and more intense exercise, such as running a marathon, can severely compromise the immune system.
01:29:02
Moderate to high intensity exercise for an hour or less can activate the innate immune system and increase its function, helping to keep you healthy throughout the year, especially if you're sleep deprived or regularly exposed to infections, but it's important to exercise in moderation and not push too hard for too long within a single workout.
01:35:44
Regular sauna sessions, consisting of three rounds of 15 minutes each at temperatures between 176 and 210 degrees Fahrenheit, separated by two-minute cool-off periods, can increase the activity of the innate immune system and leukocyte levels, promoting feelings of well-being and potentially preventing colds and flus, but it is important to exercise caution and not use the sauna if already feeling sick.
01:42:37
Taking high doses of vitamin C (6 to 8 grams per day) is not likely to be effective for treating or preventing colds and flus, and while supplementing with 1000 to 2000 IU of vitamin D per day is generally safe, some individuals may require higher doses (5000 to 10,000 IU per day) depending on their vitamin D levels.
01:50:10
Supplementing with zinc at a level of anywhere from 90 to 100 milligrams per day, probably no more than 120 per day, seems like a logical way to stave off colds and flus and reduce the duration of a cold or flu should you contract one.
01:57:00
N-acetylcysteine (NAC) has been shown in a 1997 study to significantly lower the probability of contracting influenza, making it a potential preventative and treatment for colds and flus.
Categories:
Health & Fitness
Science
