If you are prone to cold sores, you may be familiar with the tingling sensation around the mouth or nose that can signal the onset of an outbreak. These small fluid filled blisters are commonly associated with periods of stress, fatigue or illness.
Cold sores are linked to the herpes simplex virus type 1 (HSV 1). Once exposed, the virus can remain inactive in the body and may become active again at certain times.
While cold sores can be recurring, understanding common triggers and supporting your overall wellbeing may help you better manage periods when outbreaks are more likely.
What causes cold sores
Cold sores are associated with HSV 1, a common virus that remains in the body after initial exposure. The virus may remain inactive for extended periods and can become active again under certain conditions.
Common triggers may include:
- Physical or emotional stress
- Fatigue
- Illness
- Environmental factors such as sun or wind exposure
1. Support your immune system
Supporting immune system function is an important part of maintaining overall health and wellbeing, particularly during times of stress or seasonal change.
Nutrients and ingredients that play a role in immune system health include:
Vitamin C
Is necessary for both immune system health and wound healing, and is required by the body in increased quantities during times of infection and stress. Vitamin C Supports immune system function and contributes to skin health and wound healing.
Zinc
Is an essential mineral that helps maintain healthy immune system function. Similar to vitamin C, zinc also supports skin health as it plays a role in maintaining skin integrity and supporting wound healing.
Probiotics
Including some strains of Lactobacillus and Bifidobacterium help promote a healthy balance of microflora in the gut and improved conditions for sustaining a healthy microbiome and immune system.
2. Manage your stress levels
Cold sore flare ups are often associated with periods of stress. Supporting your nervous system and manage your stress levels can play a role in general wellbeing.
Herbs and nutrients that may assist include:
B-group vitamins
Support the body during periods of increased physical and mental stress.
Magnesium
Is an important macro mineral that plays a role in over 300 enzymatic reactions in the body including supporting nervous system function.
Adaptogenic herbs
-
- Withania somnifera (Ashwagandha), a herb that has been traditionally used in Western herbal medicine to help the body adapt to stress and support energy levels
- Rhodiola rosea helps to support mental function and relieve the symptoms of stress and mild anxiety and is traditionally used in Western herbal medicine to help the body adapt to stress.
Lifestyle practices such as regular exercise, mindfulness practices such as yoga, meditation and breathwork may also support stress management.
3. Prioritise rest and recovery
Sleep is crucial for your body to rest and repair itself. Quality sleep of 7-9 hours is recommended for most people to maintain optimal health.
It is important to acknowledge that the physical rest we enjoy from sleep is not the only type of rest we need. Rest from technological devices and other stressful stimuli or physical activity is also important to allow our body to recharge and reduce our daily stress levels. Try to find some moments each day to put your phone away and make time to read a book, sit outside in the sunshine, enjoy a cup of tea or listen to some relaxing music to help you mentally unwind from the busy pace of your daily life.
4. Diet considerations: lysine and arginine
Some dietary patterns have explored the balance of certain amino acids, particularly lysine and arginine, in relation to general wellbeing.
Lysine is an essential amino acid involved in protein synthesis and is found in foods such as:
- Chicken
- Beef
- Parmesan cheese
- Tofu
- Apricots
- Quinoa
The cold sore virus requires the amino acid arginine to replicate itself, so reducing your consumption of foods rich in arginine may help to prevent cold sore outbreaks. Arginine-rich foods to reduce include:
- Carob
- Chocolate
- Coconut
- Peanuts
- Almonds
- pumpkin seeds
- Wheat (including white flour and wheat germ).
Some people choose to be mindful of their intake of these foods during periods when they feel more susceptible to cold sore flare ups. However, individual responses can vary, and maintaining a balanced and varied diet is important for overall health.
5. Be mindful of environmental triggers
Other known triggers for cold sores include overexposure to wind, sun, or extreme temperatures. If you are spending time outdoors reduce your exposure as much as possible from the elements by wearing a hat, sunscreen, and appropriate clothing.
Final thoughts
Cold sores are a common and recurring condition that can be influenced by a range of lifestyle and environmental factors.
Focusing on supporting your immune system, managing stress, prioritising rest and maintaining a balanced diet may help support your overall wellbeing during times when cold sores are more likely to occur.
References
- World Health Organization. Herpes simplex virus. Available at: https://www.who.int/news-room/fact-sheets/detail/herpes-simplex-virus
- Mayo Clinic. Cold sores (herpes simplex infection). Available at: https://www.mayoclinic.org/diseases-conditions/cold-sore
- DermNet NZ. Herpes simplex. Available at: https://dermnetnz.org/topics/herpes-simplex
- National Institutes of Health Office of Dietary Supplements. Vitamin C Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/VitaminC
- National Institutes of Health Office of Dietary Supplements. Zinc Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/Zinc
- National Institutes of Health Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/Magnesium
- National Institutes of Health Office of Dietary Supplements. Probiotics Fact Sheet for Health Professionals. Available at: https://ods.od.nih.gov/factsheets/Probiotics
- Gaby AR. Nutritional factors in the prevention and treatment of herpes simplex virus infections. Altern Med Rev. 2006;11(2):93–101.
- Milman N, et al. Lysine supplementation and herpes simplex virus: a review. Nutrients. 2020;12(8):2465.
- Sleep Foundation. How much sleep do we really need? Available at: https://www.sleepfoundation.org
