Finding Relief During Cold and Flu Season

Eating whole foods from all the major food groups, exercising regularly and scheduling rest time will help your body defend itself against the virus that causes the common cold.  But if you come down with a stuffy nose you have options for treatment (adults).

Over the counter decongestants come in pill form and nasal sprays.  Pills take longer to activate and are associated with side effects in some people like dizziness, nervousness, jitters or sleepiness. Decongestant sprays work by shrinking swollen blood vessels in your nasal passages.  The active ingredient in some last up to 12 hours, some for 4 hours.  It is essential that you read and follow the directions to ensure the products effectiveness and safety.

Be sure to check with your doctor before using OTC medications to ensure no negative drug interactions with high-blood pressure, heart disease or thyroid disease medications. Don’t tilt your head back when you use it or it can cause the medication to run down your throat.  Don’t mix pill and nasal OTC cold medications.  You would be double-dosing very similar medications.

Alternative options are very effective for many people and may be an option for those on medications for the medical issues listed above.  You can try a saline rinse, a neti-pot, sitting in an enclosed bathroom with hot water running to create steam, or my favorite, chicken soup!  It’s easy to make a healthy, low-sodium chicken soup at home.  Buy a low-salt chicken broth or stock.  I like to add browned garlic, a sprig of fresh rosemary and a bag of mixed frozen vegetables 6 minutes before serving to cook the veggies.

Having a cold is a nuisance and one of these options may help bring you relief.

Workout Diary-

ab tape- 40 minutes

Strength train- Trainer

15 reps superset, 4 sets of each

one leg squat holding ceiling straps

alternating one-arm dumbbell pullover lying on the ground ( keep core engaged)- 8 lb

standing rear delt pull- 5 lb


cable one-arm/opposite leg knee up- 40 lb/45 lb

cable rear leg curl (standing)- 50 lb

lying abs- legs open crunch into teaser holding 8lb soft ball


bench sit down- 25lb dumbbell, each hand

recline bench chest press- 15 lb

standing single-arm back pull- 30 lb (using lats)

Food Diary:


2 oz. old fashioned oatmeal, cinnamon, turmeric (187 cal)

1/2 cup 0% Greek yogurt, 1/4 cottage cheese, 1 scoop protein powder, 1/2 cup blueberries (203 cal)

A.M. Snack-

1 peach (70 cal)

7 broken roasted, no-salt walnuts (110 cal)

1 laughing cow cheese (60cal)


Salad- 8 oz. greens- organic spinach, zucchini, snap peas, green beans (88 cal)

turkey sandwich with 3 oz. turkey on low-carb whole wheat with yellow mustard, tomato slice, spinach on 2 pieces Ezekiel bread (210 cal)

P.M. Snack-

2 tablespoon garlic hummus (150 cal)

4 whole wheat honey graham crackers (190 cal)


5 oz Mahi Mahi (100 cal)

Parsnips, beets, blue new potatoes mix (55 cal)

1/2 cup brown rice (180 cal)


Greek yogurt, 1/4 cup blueberries, sprinkle of high fiber cereal ( 120 cal)


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