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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.
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
Other Resources
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
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