Goldenseal
Another multipurpose cold-fighter, the herb goldenseal (Hydrastis canadensis) is so named because its yellow markings look like the wax seals used to seal envelopes in the time of Jane Eyre. Interestingly, goldenseal has been found to be a natural antibiotic, able to kill bacteria as well as yeast. Native Americans living on the East Coast introduced this plant to early settlers, and it has been used as an antiseptic, and to relieve cold and flu symptoms (nasal congestion, watery eyes), stomach upset, fever and many other complaints.

Goldenseal was recently found to boost antibody production, tending to support some of these claims. Maisel explains, "We fed goldenseal root extract to rats for six weeks and found that it boosted IgM but not IgG antibody production in response to a mock invader [a foreign protein we administered] during the first two weeks."

An immune-enhancing effect for goldenseal would explain its use by American Indians as a treatment and preventive agent for various diseases. In addition, the herb's anti-inflammatory effect has been used to relieve sore throats; 1 teaspoon of goldenseal powder per cup of water makes a good gargle for a raw throat. Its bitter taste can be masked with honey and lemon for use as a tea. For internal use, either two dropperfuls of tincture or dried root are taken in dosages of 250-500 mg goldenseal (standardized to 8%-10% berberine) three times a day.

Active alkaloids found in goldenseal probably explain its medicinal properties; they include hydrastine (2%-4%), berberine (0.5%-6%), canadine and canadaline. Because other herbs such as barberry and Oregon grape also contain berberine, they may have benefits similar to goldenseal. As with most things, moderation is key; taking too much goldenseal could cause gut or nerve side effects. Anyone taking blood pressure medication and pregnant or nursing women should avoid goldenseal to be on the safe side.

Glutamine
The amino acid glutamine is used by immune cells as an energy source, and it's especially useful during times of stress, after which your chance of getting a cold increases. In fact, glutamine prevents muscle loss during times of major stress such as after surgery, a burn and probably severe dieting. It may also help you dodge an upper respiratory infection by supporting resistance to infection.

Recent evidence suggests that training too much for too many weeks impairs immunity, in that the amount and activity of white blood cells and immunoglobulins goes down, and blood glutamine is depleted. On the other hand, staying in shape with moderate exercise actually boosts resistance and/or keeps it at a higher level. As a result, cold-fighting strategies that have been proposed for athletes include moderating training during the cold season and possibly taking extra glutamine as a supplement. It's available as a tasteless powder dissolvable in drinks.

Feeding glutamine to sedentary people, marathon runners and ultra marathon runners alike before and after prolonged, exhaustive exercise has been shown to reduce the incidence of infections compared with a placebo; 5 grams of glutamine before and after such events is about right. Yet the evidence for glutamine as a preventive during periods of overtraining is weaker. Male varsity swimmers forced to overtrain for many weeks got the same number of colds whether they were given glutamine or a placebo. That means glutamine's

As always, check with your doctor before taking any supplements.

M&F Hers Stay-Well Cocktail
The best way to prevent colds is to prevent exposure to cold-causing germs, most of which are passed from your hands to your airways by way of the mucous membranes whenever you rub your face. As a result, washing your hands regularly and avoiding contact with your nose, eyes and mouth is an excellent preventive strategy. Getting a flu shot is also recommended.

Dietary supplements to boost immunity and lower your chances of catching what's going around may also play a role, and the following Stay-Well Cocktail gives you the best science has to offer to prevent and treat seasonal colds:

1) Echinacea purpurea, augustifolia and/or pallida three times per day (every four hours) at first sign of symptoms. Double the first dose, and take in one of the following forms:

• Two teaspoons of powdered root in a cup of steaming water
• Two dropperfuls of tincture (concentrated drops) in water
• 250-500 mg of solid extract as a lozenge.

3) Zinc: For sore throat: two zinc lozenges per day, dissolved in mouth. For a runny nose: zinc nasal gel or spray (such as Zicam), two snorts four times per day.

4) Goldenseal extract three times per day. For sore throat: 1 teaspoon goldenseal powder in a steaming cup of water (use as tea with lemon and honey, or to gargle with). For general symptom: two dropperfuls of tincture or 250-500 mg goldenseal extract (standardized to 8%-10% berberine).

5) Glutamine: Five grams before and after an intense competitive event (or morning and evening for general support).

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