COLDS chicken soup4 what it does The popular soup has been found to alleviate upper respiratory tract infections (URTI, i.e. infection of any part of the upper airway including nasal passages, sinus, and throat). how it works The remedy functions by reducing inflammation (which is typically caused by neutrophils – a type of white blood cell). Ingredients in the soup inhibit white blood cell migration to the site of infection and thus, reduce inflammation. Check out “An Inside Scoop on the Science Behind Chicken Soup and the Common Cold” from Issue 1, Volume 14 of Total Wellness for all the details on how this remedy works. how to use this remedy While chicken soup can be purchased canned or otherwise prepackaged, commercial soups can vary greatly in their cold-fighting capacity so it’s a safer bet to make a homemade version.
The following is the recipe used in the 2000 study published by Chest Journal (since the relative effect of each ingredient is unclear, make sure to include all these ingredients to benefit from the chicken soup’s cold-fighting properties):
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one 5 to 6 lb chicken 1 package chicken wings 3 large onions 1 large sweet potato
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3 parsnips 2 turnips 12 large carrots 6 celery stems 1 bunch of parsley salt and pepper to taste
what it does This method for washing out the throat is virtually free and was found to reduce the rate of upper respiratory tract infection by 36% in a 2005 study (published in the American Journal of Preventive Medicine) of 387 healthy patients followed for 2 months. how it works Water gargling is deemed to wash out disease-causing microorganisms from the throat and oral cavity. Microbes that can cause URTI takes approximately 8 to 12 hours to settle in, so gargling could prevent the development of URTIs. how to use this remedy 1. Fill a glass with water. Then, take a sip of water, tilt the head back, and exhale for about 20 seconds allowing the liquid to stay in motion and wash the throat before spitting out the water. 2. Continue until glass of water is emptied. 3. Do this 3 times per day.
saline nasal spray4 what it does While nasal saline spray has not been found effective in treating pre-existing nasal symptoms, it has been shown to be useful as a preventative measure for cold-related symptoms. In a 2004 study published by Acta Otolaryngol, 69 subjects used a saline spray for 10 weeks. Afterwards, the same participants did not use the saline spray for 10 weeks. Throughout the study, the subjects recorded their symptoms. While using the spray, they had almost half the number of days with nasal symptoms (like blocked nose or secretion) versus when not using the spray. how it works Rinsing the nasal cavities is believed to dilute mucus, making the transport of irritants away from the surface more likely. Other explanations still being evaluated include the physical removal of potentially harmful substances and improved function of the cilia due to increased dampness in the nose. Cilia are tiny hairs at the back of the nose that clear mucus from the sinuses.
total wellness ▪ spring 2014
1. Clean the chicken, then cover with cold water in a large pot. Bring the water to a boil. 2. Add the chicken wings, onions, sweet potato, parsnips, turnips, and carrots, and boil for about 1.5 hours. Remove fat from the surface as it accumulates. 3. Add parsley, celery, and cook for 45 more minutes. 4. Remove the chicken (that’s as far as you’ll need the chicken for the recipe). 5. Finely chop up the cooked veggies in a food processor and add them into the soup. 6. Add salt and pepper to taste.
gargling water3
how to use this remedy Use a nasal spray (purchased at a drugstore) once daily and follow the directions on the packaging for correct usage.
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