Cold & Histamine: Helpful Tips

Colds or flu-like infections are usually harmless and generally clear up quickly. Cold symptoms like a sore throat and cough can still be very annoying. But are medications always necessary for a cold, or  can home remedies also help? Find out more in our blog article below.

What you should know about a cold

How long does a cold last? What symptoms can be expected? And what  connection is there between colds and histamine?

Colds and Histamine

Histamine is a so-called inflammatory mediator and plays a significant role in inflammatory processes in our body. If there is too much  histamine in our body for various reasons, a  low-histamine diet is recommended.

A balance between micronutrients and macronutrients is important in a balanced low-histamine diet. Also,  during infections, your body releases more histamine to activate the immune system. An  existing histamine problem can intensify here.

Cold symptoms are also very similar to histamine-related symptoms and worsen as a result of histamine buildup. The tolerance to histamine-containing foods, however, decreases.

Cold Symptoms

A cold develops over several days. It is usually accompanied by some of the  following symptoms, which vary in severity depending on the person:

• Runny nose
• Stuffy or runny nose
• Sneezing
• Sore throat
• Cough
• Mild fever
• Fatigue
• Headaches
• Body aches

The flu (influenza) usually causes more severe symptoms than a cold and begins very suddenly with symptoms such as chills, body and muscle aches, or high fever.

Causes of Colds

Colds are  caused by various viruses that trigger inflammation of the mucous membranes in the throat and nose. In contrast to these harmless viruses, influenza viruses can lead to severe respiratory infections, such as pneumonia.

Duration and Course of a Cold

Initially, a cold announces itself with a scratchy throat or sore throat, shortly thereafter the nose starts to run and become blocked. Generally, your body needs  about a week to recover from a cold. Symptoms like a runny nose or sore throat may have subsided after a few days, while a  cough can unfortunately  last up to 3 weeks.

Preventing Colds: How to support your immune system

Unlike the flu, there is no vaccine for colds. Therefore, having overcome a cold does not provide protection. To protect yourself from another cold, it is important to strengthen your immune system. These tips, in addition to hygiene measures, will help you  prevent colds:

• Sufficient sleep: 7 to 8 hours of sleep per night ensure your body can recover.
• Healthy diet: Eating a varied, nutrient-rich, and balanced diet supports your immune system.
• Drink plenty of fluids: By consuming at least 1.5 to 2 liters of low-sulfate water daily, you ensure your mucous membranes are maximally hydrated.
• Exercise: Physical activity, ideally outdoors, counteracts the risk of colds.
• Daily ventilation: Especially in winter, fresh air indoors is important, as dry heating air irritates our mucous membranes.
• Avoid harmful substances: (Too much) alcohol and nicotine are detrimental to your health and are also not suitable for a low-histamine diet. It is best to avoid them.
• Strengthen your mindset: If our psyche is not doing well, we are often more susceptible to physical ailments. Practice mindfulness with yourself and your body. Breathing or meditation exercises can help with this.

Cold home remedies: What helps against a cold?

Did it catch you anyway and you're down with a cold? There's a lot you can do to get well as quickly as possible. Antibiotics for a cold are rather counterproductive because they only work against bacteria. Colds, on the other hand, are usually caused by various viruses.  The following home remedies can support your healing process:

• Strengthen gut flora & intestinal mucosa: About 80% of all cells that produce antibodies are located in the intestinal mucosa. An intact gut flora forms the foundation for their function, for example, to protect against pathogens. Prebiotic and probiotic foods are essential.
• Essential oils: Take thyme oil, oregano oil and chew sage leaves. These herbs are often available as capsules or in the form of herbal teas. For external use, apply the carrier oil undiluted to the skin (Caution: not to mucous membranes).  Be careful with mast cell sensitivity!
• Vitamin C: contributes to the normal function of the immune system.
• Quercetin: This bioflavonoid and polyphenol can be taken as a dietary supplement but is also found in many foods, such as onions, apples, blueberries, or kale.
• Cistus tea: The tea contains antioxidants and polyphenols. These help strengthen the immune system and have antibacterial properties.

Colds and Exercise

Extreme exercise is not recommended when you have a cold, as there is a risk of cardiac overload and you could prolong the cold. This leads to delayed healing and further weakens your immune system.  Light exercise, however,  is beneficial. Instead, for example, take a slow walk outdoors or do light yoga exercises.

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