Cough and cold – Causes, symptoms, and remedies

Cough and cold – Causes, symptoms, and remedies

Coughs and colds can disrupt daily life and cause discomfort to millions of people worldwide. These minor ailments often stem from viral infections that affect the upper respiratory system, primarily the throat and nose. While generally not severe, coughs and colds can be bothersome, particularly during seasonal shifts. This article explores the symptoms, causes, and risks associated with these conditions, shedding light on practical strategies for dealing with them naturally.

Symptoms of cough and cold
Coughs and colds are typically characterized by symptoms that can vary in intensity from one person to another.

Runny or stuffy nose
A stuffy or runny nose is one of the most recognizable cold symptoms. It occurs when the virus infects the nasal passages, causing inflammation and increased mucus production. It then results in a constant drip from the nose or a sensation of congestion, making it difficult to breathe through the nostrils. The mucus can be clear, thick, or even yellowish.

Sore throat
A sore or scratchy throat is often one of the first signs of a cold. The virus can irritate and inflame the throat lining, leading to discomfort and pain, especially when swallowing.

Coughing
Coughing is the body’s natural response to clear the airways of mucus, irritants, or foreign particles. The cough can vary in intensity, from a mild, occasional cough to a persistent, hacking one.

Sneezing
Frequent sneezing is another hallmark symptom of a cold. It occurs as the body attempts to remove the virus from the nasal passages. Various factors, including exposure to irritants or rapid temperature changes, can trigger sneezing.

Fatigue
Coughs and colds can lead to a general feeling of fatigue and malaise. The immune system directs energy toward fighting the viral infection, which can leave individuals feeling drained and sluggish. A sense of weakness often accompanies this fatigue.

Headache
Some individuals may experience headaches as a result of a cold. The congestion and pressure in the sinuses can lead to tension headaches. These headaches are typically mild to moderate in intensity and may be concentrated in the forehead or behind the eyes.

Mild fever
Sometimes, colds may be associated with a low-grade fever. This increase in body temperature is a natural response to infection and is the body’s way of creating an environment less conducive to the virus’s survival. It usually ranges between 100-102°F (37.8-38.9°C).

Watery eyes
Irritation and inflammation caused by the viral infection can lead to watery eyes.

Muscle aches
Some individuals with colds may experience muscle aches and pains, often described as soreness. This discomfort can be attributed to the body’s response to infection and the release of inflammatory chemicals.

Earache
In some cases, especially among children, earache may occur due to congestion and pressure changes in the Eustachian tubes, which connect the middle ear to the back of the throat.

Causes of cough and cold
Understanding the causes of coughs and colds is essential for preventing their onset and transmission:

Viral infections
Viruses cause the overwhelming majority of coughs and colds. These highly contagious viruses can spread through contact with infected individuals or surfaces.

Weakened immune system
A weakened immune system makes an individual more prone to viral infections. Be it stress or sleep and nutritional deficiencies, a compromised immune system can lower its ability to fend off viruses.

Seasonal variations
Coughs and colds often occur more frequently during the fall and winter months. This seasonality is believed to be influenced by factors like indoor crowding, decreased humidity, and temperature fluctuations.

Close contact with an infected individual
Close contact with someone with a cold increases the likelihood of transmission. Viruses can spread through respiratory droplets when an infected person coughs or sneezes.

Poor hygiene practices
Failing to practice good hygiene, such as regular handwashing and covering one’s mouth and nose when sneezing or coughing, can contribute to the spread of viruses.

Risks associated with cough and cold
While coughs and colds are generally not worrisome, they can still pose certain risks, especially for vulnerable populations:

  • Added complications: In some cases, a simple cold can lead to complications like sinus infections, bronchitis, or pneumonia. It is more likely to occur in individuals with weakened immune systems or underlying health conditions.
  • Asthma exacerbation: Individuals with asthma may find that their symptoms worsen during a cold, as the inflammation and mucus production in the airways can trigger asthma attacks.
  • Secondary infections: Coughs and colds can make individuals more prone to secondary bacterial infections, which may require medical treatment.

Managing cough and cold naturally
While there is no definite cure for the common cold, there are several natural remedies individuals can use to manage symptoms and speed up recovery:

Staying hydrated
Drinking fluids, such as water, herbal teas, and broths, helps keep the body hydrated and thins mucus, making it easier to expel.

Resting
Rest is crucial when fighting a cold. It allows the body to allocate energy to the immune system, helping combat the virus.

Saltwater gargle
Gargling with warm salt water helps soothe sore throat and reduce inflammation.

Nasal irrigation
Saline nasal sprays or neti pots can be used to flush out nasal passages, providing relief from congestion.

Honey and ginger
Honey and ginger have been shown to help alleviate cough symptoms. Honey can soothe a sore throat and cut mucus production, while certain purified compounds inside ginger root have anti-inflammatory properties and can relax the muscles.

Steam inhalation
Inhaling steam can help relieve nasal congestion and ease breathing.

Proper nutrition
A balanced meal plan rich in vitamins and minerals is important for maintaining strong immunity. Consuming fruits and vegetables can provide the necessary nutrients to support immune function.

Managing stress
Reducing stress through meditation, deep breathing, and yoga can help bolster the immune system’s response to infections.

Coughs and colds may be commonplace, but they can disrupt daily life and lead to discomfort. By practicing good hygiene, maintaining a strong immune system, and adopting healthy lifestyle habits, individuals can minimize the impact of coughs and colds on their lives.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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10 nutritious breakfast ideas for high blood sugar

Breakfast is often considered the most important meal of the day, and for individuals with high blood sugar levels, it becomes crucial to make wise food choices. A balanced breakfast can aid in the stabilization of blood sugar levels. This means one can manage blood sugar levels effectively by incorporating the right foods into the morning routine. Hence, here are some delicious breakfast ideas that can help control high blood sugar levels. 1. Oatmeal with berries and nuts Oatmeal is a high-fiber, whole-grain cereal that provides a slow energy release, preventing blood sugar spikes. Plus, berries, such as blueberries and strawberries, are abundant in antioxidants and fiber, which aid in stabilizing blood sugar. Additionally, nuts like almonds or walnuts add healthy fats, protein, and fiber, further controlling blood sugar. The fiber in oatmeal slows down digestion, reducing the rate at which sugar enters the bloodstream. Berries have a low glycemic index, which means they don't cause a rapid spike in blood sugar levels. Then, nuts provide healthy fats that promote insulin sensitivity, helping the cells better regulate blood sugar. 2. Greek yogurt with cinnamon and chia seeds Greek yogurt is a great protein source that helps maintain steady blood sugar levels. Additionally, cinnamon has proven to improve insulin sensitivity, making glucose absorption easier for cells. Lastly, chia seeds are rich in fiber and healthy omega-3 fatty acids. This means, on the one hand, protein-rich Greek yogurt stabilizes blood sugar by slowing the absorption of carbohydrates. On the other, cinnamon assists in improving insulin function, reducing the risk of insulin resistance. Besides this, the fiber in chia seeds further aids in slowing the absorption of sugar, promoting better blood sugar control. 3. Scrambled eggs with spinach and tomatoes Eggs are rich in protein and essential nutrients. Spinach is low in calories and carbohydrates while being rich in fiber and antioxidants. Plus, tomatoes provide vitamins and lycopene, which have been associated with improved insulin sensitivity. So, the protein from eggs helps stabilize blood sugar levels by reducing hunger and maintaining fullness. Similarly, the fiber in spinach slows the digestion of carbohydrates and prevents rapid spikes in blood sugar. Over and above this, fresh tomatoes contribute to better insulin sensitivity and overall blood sugar control. 4. Avocado toast with whole-grain bread Avocados are a great source of vitamins, healthy monounsaturated fats, fiber, and minerals like potassium, magnesium, and folate. Whereas whole-grain bread provides complex carbohydrates and fiber, aiding in sustained energy release. This denotes that the healthy fats in avocados help improve insulin sensitivity and reduce inflammation. Simultaneously, whole-grain bread provides slow-digesting carbohydrates, preventing rapid blood sugar spikes. Together, they make for a satisfying and blood-sugar-friendly breakfast. 5. Cottage cheese and fruit salad Cottage cheese is high in protein and low in carbohydrates. Likewise, fresh fruits like apples, pears, and kiwi are low in sugar and high in fiber, vitamins, and antioxidants. The protein in cottage cheese promotes blood sugar stability by delaying digestion, and the fiber in fruit salad slows sugar absorption, making it a suitable option for people with high blood sugar levels. 6. Peanut butter and banana smoothie Peanut butter provides proteins and healthy fats, which help regulate blood sugar. On the other hand, bananas offer natural sugars, fiber, and essential nutrients like potassium to aid bodily functions. This is because the combination of protein and healthy fats in peanut butter helps maintain steady blood sugar levels throughout the morning. Similarly, bananas provide a natural source of energy without causing rapid spikes in blood sugar when consumed in moderation. 7. Veggie omelet A veggie omelet made with bell peppers, onions, and mushrooms is a nutritious and low-carb breakfast option. It offers a host of essential minerals, vitamins, and antioxidants that are important for maintaining good health. Eggs, a rich source of protein and other vital nutrients, help regulate blood sugar levels, while veggies provide fiber and other essential nutrients. Therefore, a veggie omelet is ideal for those who want to keep blood sugar spikes at bay and stay full for longer. 8. Quinoa breakfast bowl Quinoa is a protein-packed grain with a low glycemic index. Adding nuts, seeds, and berries enhances its nutritional value by providing fiber, healthy fats, and antioxidants. Quinoa's low glycemic index means it has a minimal impact on blood sugar levels. The fiber, healthy fats, and antioxidants from nuts, seeds, and berries further support blood sugar control and overall health. 9. Smoked salmon and cream cheese on whole-grain toast Smoked salmon is abundant in omega-3 fatty acids and protein, while whole-grain toast provides complex carbohydrates and fiber. Then, if needed, one can add cream cheese for a dash of flavor and creaminess. The protein and healthy fats in smoked salmon help regulate blood sugar levels and promote satiety. Then, as mentioned above, whole-grain toast provides a slow release of energy, while the cream cheese adds flavor without significantly impacting blood sugar. 10. Green smoothie with spinach and kale Green leafy vegetables like spinach and kale are low in carbohydrates and high in fiber and antioxidants. Then, if needed, one can add a protein source like whey protein or plant-based protein powder to enhance its nutritional profile. Green smoothies with added protein are a low-carb, high-nutrient option that supports blood sugar control. The fiber from greens and protein helps maintain steady energy levels and promotes fullness. Conclusion Managing high blood sugar levels begins with making informed nutritional food choices, especially at breakfast. The breakfast ideas mentioned above offer a combination of protein, healthy fats, fiber, and low-glycemic carbohydrates, all of which play a crucial role in controlling blood sugar. So, by incorporating these options into one's morning routine, one can take a significant step toward better blood sugar management and overall health. Nevertheless, one must consult a healthcare professional or registered nutritionist to create a personalized meal plan tailored to one's needs and health goals.

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