5 Surprising Risk Factors for the Common Cold You Can Control

December 11, 2011

by Cathe Friedrich

Most adults get around three colds per year. Colds are more of a nuisance than anything and rarely lead to serious complications, but having one can put a wrench in your social calendar, not to mention lead to missed work days. After all, no one wants you at work when you’re constantly sneezing and blowing your nose. Colds are caused by a virus, but your immune system plays a role in whether you’re able to successfully fight off that virus. Here are some surprising reasons why you may be catching more than your share of colds.

High-Stress Levels

Research suggests that stress plays a role in who catches colds and other respiratory viruses. Being chronically stressed reduces the body’s ability to fight off infection, possibly by raising levels of stress hormones such as cortisol. Unfortunately, you don’t have complete control over the stress in your life, but taking more time to breathe deeply, meditate or do a mind-body exercise such as you will find in my Yoga Relax DVD or tai-chi could pay off with fewer days of sniffling and sneezing.

Low Vitamin D Levels

As many as 3 out of 4 people have sub-optimal vitamin D levels, especially during the winter months when they aren’t exposed to sunlight. According to a study published in the Archives of Internal Medicine, people with low vitamin D levels were more likely to have recently experienced a cold than those with normal levels. Furthermore, the lower the levels, the more likely they were to have had the sniffles.

Vitamin D plays an important role in immune function, which may be why it keeps colds at bay. Unfortunately, sunlight is sometimes in short supply during the winter months. That’s why a vitamin D supplement is a good idea for some people. Talk to your doctor about this.

Low Humidity Levels

If you live in a home with dry heat or low humidity, you’re more at risk for catching a cold or flu virus. Low humidity dries out your throat and nasal passages. This makes it easier for cold viruses to attach and set up an infection. The relative humidity in your home should be between 30 and 50%. Having enough moisture in the air is also important if you already have a cold since it helps to loosen up mucus that causes you to feel congested.

Lack of Sleep

In a study published in the Archives of Internal Medicine, researchers gave a group of volunteers nasal drops containing a cold virus while keeping track of their sleep habits and cold symptoms. They found that participants that slept less than 7 hours a night were 3 times more likely to catch a cold compared to those that slept the recommended 8 hours. Like stress, lack of sleep elevates cortisol levels, which makes it harder for the body to fight off infection. One more reason to get your “Zs.”

Too Little or Too Much Exercise
According to a study published in the British Journal of Sports Medicine, moderate amounts of exercise help to reduce the risk of colds. The found that volunteers who did aerobic exercise at least five days a week spent less time ill with a cold than those who were less more sedentary. Moderate amounts of exercise appear to boost the body’s defenses against cold and flu viruses – but don’t overdo it. Overtraining suppresses immunity and makes it more likely you’ll succumb to respiratory infection. Moderation is key.

The Bottom Line?

There’s no cure for the common cold, but you may be able to reduce your risk of getting one. Keep these five “risk factors” in mind, and stay healthy this winter.

References:

New York Times Health. Monday, November 21, 2011.

CNN Health. “Vitamin D May Protect Against Common Cold”

Br J Sports Med. 2011 Sep;45(12):987-92. Epub 2010 Nov 1.

WebMD. “Good Night’s Sleep Puts Colds to Bed”