NUTRITION

Willie from Aiken asks:

“I have one of those miserable, late winter/early spring colds. Should I take Vitamin C for it? Anything else I can do nutritionally?

I’ve heard that chicken soup helps.”

There are many urban and social media myths about the relationship between foods, supplements and the common cold. Most people automatically think that one or more of these substances can help cure the common cold: vitamin C (ascorbic acid), echinacea, zinc, chicken soup or hot tea with lemon, honey, and sometimes, whiskey. What the data does not show right now is any overwhelming scientific evidence to recommend the use of any of these foods or supplements for treating the common cold.

When I think about whether there is a connection between the common cold and foods or supplements, three separate questions arise related to the frequency, severity or duration of the common cold.

• Can a food or supplement decrease the number of times (the frequency) you catch a cold? The data on this is clear. No. If you are interested in decreasing how many times you catch a cold, then wear a mask (not very popular these days), stay away from infected individuals and large groups and wash, wash, wash your hands. Don’t cough into your hands and wash your hands, repeatedly, after touching surfaces in potentially infected environments, like those in public places.

• Can a food or supplement de- crease the risk of having a very bad cold (the severity)? The data here again is very weak that a particular food or supplement can have a meaningful effect on cold severity. It is just not worth the time, money and effort.

• Can a food or supplement decrease how long (the duration) you have that cold? There actually is some evidenced-based data that shows vitamin C may slightly decrease the duration of a common cold, from perhaps 7 days on average to 6.9 days (a few hours). This effect is weak and variable, and there is not a strong justification for taking foods and supplements for this reason. There is some controversy about this in the scientific community, so more data might emerge in the future. Stay tuned.

I grew up in a family that swore up and down about the beneficial effects of chicken soup on a cold. At the slightest sniffle or cough, the chicken stock, carrots, celery and matzo balls magically appeared. What does the data show? Overall, there are no scientific or nutritional reasons to eat chicken soup as a cold treatment or cure-all. Yes, the thought does bring some sentimental tears to my eyes and makes me feel warm and cozy. There is some data to show that if you “think” a treatment for a cold is working, then that alone might have some positive effects. This is known as the placebo effect. The placebo effect is definitely real; however, it is quite variable and cannot be counted on for consistent, reliable, reproducible results.

Probably the most helpful part of eating chicken soup or drinking hot tea, honey and lemon is inhaling the steam and helping you stay hydrated, which may help loosen mucus. When you have a cold, should you add that shot of whiskey to your hot toddy? Not a good idea. Whiskey may interfere with prescribed and over-the-counter medications. If you are at genetic risk for alcoholism, this can also be a problem.

What’s the “No-Nonsense Nutrition” advice for today? Want to avoid catching a cold? Stay away from large groups of people, wear a mask, and routinely wash your hands.

Want to try some of the home remedies and supplements to decrease the severity or duration of a cold? If you think a home remedy is helping, then it just might. At any rate, enjoy your homemade chicken soup, and have it with a salad.

Have a question about food, diet or nutrition? Post or private message your question on Facebook (www.Facebook.com/ AskDrKarp) or email your question to askdrkarp@gmail.com If your question is chosen for a column, your name will be changed to insure your privacy. Warren B. Karp, Ph.D., D.M.D., is Professor Emeritus at Augusta University. He has served as Director of the Nutrition Consult Service at the Dental College of Georgia and is past Vice Chair of the Columbia County Board of Health. You can find out more about Dr. Karp and the download site for the public domain eBook, Nutrition for Smarties, at www.wbkarp.com Dr. Karp obtains no funding for writing his columns, articles, or books, and has no financial or other interests in any food, book, nutrition product or company. His interest is only in providing freely available, evidenced-based, scientific nutrition knowledge and education. The information is for educational use only; it is not meant to be used to diagnose, manage or treat any patient or client. Although Dr. Karp is a Professor Emeritus at Augusta University, the views and opinions expressed here are his and his alone and do not reflect the views and opinions of Augusta University or anyone else.

Colorectal Health

and deli meats) has been found to significantly increase the risk of developing colorectal cancer. These highly processed foods are preserved with nitrates and nitrites which are converted to carcinogenic nitrosamines during processing and cooking. Research shows that high consumption of red meat is also directly associated with increased risk of developing colorectal cancer. Limit intake of red meats such as beef, pork, and lamb. Choose leaner animal protein sources such as turkey, chicken, fish or other seafood options, and eggs. Increase intake of plant protein sources like beans, peas, lentils, quinoa, nuts and nut butters, and seeds such as chia or flax.

by Lizzie Keen, MS, RD, LD, CNSC Augusta Oncology

March is nationally recognized as Colorectal Cancer Awareness Month. Colorectal cancer is defined as the formation of cancer cells in the colon or rectum, both of which are part of your large intestine. According to 2022 statistics from the National Cancer Institute, colorectal cancer is the second leading cause of cancer death in the United States, behind lung cancer. It is estimated that around 52,550 people will die from colorectal cancer in 2023. The average lifetime risk of developing colorectal cancer is approximately 1 in 23 for men, & 1 in 25 for women. However, this type of cancer can be preventable, and has a high treatment success rate when caught in early stages. In fact, the 5-year survival rate for localized colorectal cancer is 90.6% according to statistics from the National Cancer Institute’s SEER program (Surveillance, Epidemiology, and End Results). Did you know that you can significantly decrease the risk of developing colon cancer by early screening and making healthful lifestyle changes? Here are some tips!

• Early Colonoscopy Screen- ing: Everyone should get screened for colorectal cancer! A person’s individual risk factors such as genetics or family history will determine when one should start getting screened. For those with no family history, the American Cancer Society recommends initial colonoscopy screening begin at age 45.

• Consume a diet rich in plant foods: Increasing fiber intake has been shown to decrease the risk of developing colorectal cancer. Fiber is like Drain-O for your gastrointestinal tract. Fiber helps keep your bowel movements regular which in turn keeps your colon clean and healthy. Fiber is found in plant foods which contain a wealth of health benefits. They are chock full of phytochemicals and other cancer fighting antioxidants. Fiber also helps with blood sugar management, and improves satiety meaning you will stay fuller for a longer period of time. Load up at least half of your plate with a colorful array of plant foods such as vegetables, fruits, whole grains, beans, peas, lentils, nuts, and seeds!

• Limit processed meats and red meats: High intake of processed meats (such as hotdogs, sausage, cured ham,

• Get regular exercise: The American Institute of Cancer Research recommends being physically active for a minimum of 150 minutes per week. This can be easily met by walking for 30 minutes five times a week. If that seems like a daunting task, start with a small, achievable goal and work toward increasing stamina. Experiment with different areas of exercise such as aerobics, strength training, balance, or flexibility. For those with joint pain, swimming and water aerobics are great forms of low impact exercise. The overall takeaway regarding exercise is move more, sit less!

• Limit or avoid alcohol: Evidence strongly suggests that alcohol consumption is correlated with developing at least six different types of cancer, including colorectal cancer. It is recommended to limit alcohol consumption or avoid altogether if possible. For those who wish to consume alcohol, try to limit intake to no more than two drinks per day for men, and one drink per day for women. Be mindful in social settings. Try alternating alcoholic drinks with water or club soda, and skip the double pours and extra-large brews. Follow these tips to decrease your risk of developing colorectal cancer. Healthy eating and regular exercise can also help prevent or aid in management of chronic diseases such as diabetes and hypertension. Even the smallest healthful lifestyle changes can make a big difference!

Resources:

• American Association for Cancer Research

• American Cancer Society

• American Institute for Cancer Research

• Colorectal Cancer Alliance

• National Cancer Institute: Surveillance, Epidemiology, and End Results Program

• National Center for Biotechnology Information

• NCCN Guidelines for Patients, Colon Cancer, 2022