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. Thank you to our sponsors AG1: Joovv: Helix Sleep: ROKA: InsideTracker: Momentous: Articles A social chemosignaling function for human handshaking: There is chemistry in social chemistry: Alterations in Oral–Nasal–Pharyngeal Microbiota and Salivary Proteins in Mouth-Breathing Children: Human nasal microbiota: How (and why) the immune system makes us sleep: The compelling link between physical activity and the body’s defense system: 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: Retracted: Extra Dose of Vitamin C Based on a Daily Supplementation Shortens the Common Cold: A Meta-Analysis of 9 Randomized Controlled Trials: Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data: Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment: Books “Jaws: The Story of a Hidden Epidemic“: Other Resources Non-sleep Deep Rest (NSDR): Toolkit for Sleep: Foundational Fitness Protocol: Dr. Roger Seheult (YouTube): 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: 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 #HubermanLab Disclaimer: