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.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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Helix Sleep: https://helixsleep.com/huberman
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InsideTracker: https://insidetracker.com/huberman
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Articles
A social chemosignaling function for human handshaking: https://bit.ly/3Lo5kK6
There is chemistry in social chemistry: https://go.hubermanlab.com/wIjg4eIiYT
Alterations in Oral–Nasal–Pharyngeal Microbiota and Salivary Proteins in Mouth-Breathing Children: https://go.hubermanlab.com/pww3thWHYT
Human nasal microbiota: https://go.hubermanlab.com/XWfDZyZBYT
How (and why) the immune system makes us sleep: https://go.hubermanlab.com/TL09NaWxYT
The compelling link between physical activity and the body's defense system: https://go.hubermanlab.com/XXvkR83eYT
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: https://go.hubermanlab.com/0uiWBVO5YT
Retracted: Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials: https://go.hubermanlab.com/WxCUtZmXYT
Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data: https://go.hubermanlab.com/POdJvqscYT
Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment: https://go.hubermanlab.com/TLcxQb74YT

Books
Jaws: The Story of a Hidden Epidemic: https://amzn.to/3TUXc9Z

Other Resources
Non-sleep Deep Rest (NSDR):    • Плейлист  
Toolkit for Sleep: https://go.hubermanlab.com/AEUHya3EYT
Foundational Fitness Protocol: https://go.hubermanlab.com/fyv8uNAsYT
Dr. Roger Seheult (YouTube):    • These Health Myths Are Making You Sick! wi...  

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

Timestamps
00:00:00 Avoid Colds & Flu
00:01:58 Sponsors: Joovv, Helix Sleep & ROKA
00:06:00 Common Cold: Source & Transmission; Cold Temperature Myth
00:13:48 Spreading a Cold; Symptoms & Contagious Myths
00:17:43 Flu Virus & Transmission; Flu Shots
00:23:56 Tools: Injections & Safety; Charting Health Trends & Sickness
00:27:16 Sponsor: AG1
00:28:44 Spreading Cold & Flu, Symptoms
00:30:43 Immune System, Physical Barriers
00:39:33 Tool: Social Connection & Touch, Avoiding Flu & Cold
00:45:14 Innate Immune System
00:53:13 Sponsor: InsideTracker
00:54:15 Adaptive Immune System; Lymphatic System
01:00:19 Tools: Enhance Innate Immune System
01:06:19 Tool: Microbiome & Nasal Breathing
01:10:58 Tools: Enhance Gut Microbiome: Foods & Water Protocol
01:16:13 Exercise When Feeling Sick?, Sleep
01:21:39 Tool: Exercise & Preventing Sickness
01:28:13 Exercise When Sleep Deprived?
01:32:24 Tool: Exercise Recovery & Carbohydrates
01:34:52 Tool: Sauna & Enhance Immune System
01:42:20 Supplements: Vitamin C, Vitamin D
01:50:58 Echinacea, Zinc
01:55:08 N-acetylcysteine (NAC), Decongestants
02:03:42 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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