How to Prevent & Treat Colds & Flu

In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.

I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.

I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu.

I discuss how to use exercise and sauna to bolster the immune response.

This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.

Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100.

Articles

• A social chemosignaling function for human handshaking (eLife)
• There is chemistry in social chemistry (ScienceAdvances)
• Alterations in Oral–Nasal–Pharyngeal Microbiota and Salivary Proteins in Mouth-Breathing Children (Frontiers in Microbiology)
• Human nasal microbiota (Current Biology)
• How (and why) the immune system makes us sleep (Nature Reviews Neuroscience)
• The compelling link between physical activity and the body's defense system (Journal of Sport and Health Science)
• The effects of a single and a series of Finnish sauna sessions on the immune response and HSP-70 levels in trained and untrained men (International Journal of Hyperthermia)
• Retracted: Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials (BioMed Research International)
• Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data (BMJ)
• Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment (European Respiratory Journal)

Books

• "Jaws: The Story of a Hidden Epidemic"

Other Resources

• Non-sleep Deep Rest (NSDR)
• Toolkit for Sleep
• Foundational Fitness Protocol
• Dr. Roger Seheult (YouTube)

Huberman Lab Episodes Mentioned

• Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior
• ‍Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
• How to Enhance Your Gut Microbiome for Brain & Overall Health
• ‍Tools for Managing Stress & Anxiety
• ‍Dr. Justin Sonnenburg: How to Build, Maintain & Repair Gut Health
• ‍Fitness Toolkit: Protocol & Tools to Optimize Physical Health
• ‍Using Your Nervous System to Enhance Your Immune System
• ‍Guest Series with Dr. Andy Galpin