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Prevention is the best defense against a cold, but sometimes, despite your best efforts, you still get sick. That is because the cold virus can live up to 18 hours on unwashed surfaces while it looks for a host. The cold enters through your mouth, nose, or eyes and is thus commonly spread through talking, coughing, and sneezing. While you might not be able to completely cure your cold, there are some things you can do to alleviate your symptoms and speed up your recovery, including washing your hands as frequently as possible.
Things You Should Know
- Running a humidifier or taking a hot shower can keep your throat and nose from drying out.
- Drink plenty of water and eat a diverse diet full of fruits and veggies to keep your immune system healthy.
- Get plenty of sleep and avoid stress to help your body fight off a cold as it’s coming on.
- Acetaminophen and antihistamine can help you treat your symptoms to keep you comfortable.
Steps
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Gargle with salt water if you have a sore throat. Gargling with salt water can help reduce inflammation in your throat and flush out mucus. To gargle salt water, stir 1 ⁄ 2 teaspoon (2.5 mL) of salt into a glass of warm water and gargle some of it for 30 seconds. Then, spit it out, making an effort to swallow as little as possible.- Repeat this throughout the day whenever your throat is hurting. [1] X Research source
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Take a hot shower to help with nasal congestion. Feeling stuffy and congested can make a cold feel a lot worse. To get rid of that stuffy feeling, hop in the shower and stay in there for longer than usual so some steam has time to build up. The steam from the shower should help temporarily alleviate your congestion.Advertisement -
Use a saline nasal spray if you’re still feeling stuffy. Saline nasal sprays are saltwater sprays that you flush your nose with to decongest it. Use the saline nasal spray to prevent mucus from building up and clogging your nose. [2] X Expert Source David Nazarian, MD
Diplomate, American Board of Internal Medicine Expert Interview. 26 March 2020. It will also provide an instant feeling of relief. [3] X Research source- Keep using the nasal spray every day until you feel better.
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Turn on a humidifier to keep the air around you moist. Moisture in the air can help loosen the mucus in your nose and throat so you don’t feel as congested. [4] X Expert Source David Nazarian, MD
Diplomate, American Board of Internal Medicine Expert Interview. 26 March 2020. Put a humidifier in your bedroom so the air is moist while you sleep, and keep one in other rooms you’ll be spending a lot of time in. [5] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source- Be sure to change the humidifier filter frequently, as unclean filters can lead to additional breathing and lung problems. Look at your specific humidifier's instruction manual to get an idea of how often the filter should be changed.
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Drink 8 glasses of water every day to stay hydrated. Dehydration can make a cold even worse, so it’s important that you drink 8 glasses of water every day. Drinking more fluids will also help loosen mucus in your nose and throat so you feel less congested. [6] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source- Don’t drink alcohol, coffee, or caffeinated soda or you could become more dehydrated.
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Eat 4-5 servings of fruits and vegetables a day to help your immune system. If you’re not getting the nutrients your body needs to be healthy, you’ll have a harder time fighting off a cold. Eating more fruits and vegetables is an easy way to get the nutrients your immune system needs to function. [7] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source- Try eating a salad with a couple servings of fruit every day.
- Some studies suggest that garlic and citrus fruits can shorten the length of a cold and make it less severe. [8] X Research source
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Get at least 8 hours of sleep every night. Your body is hard at work fighting off infection when you’re asleep, so it’s important that you rest as much as possible so it can fight your cold. [9] X Expert Source David Nazarian, MD
Diplomate, American Board of Internal Medicine Expert Interview. 26 March 2020. Try to go to sleep earlier than usual and take a nap during the day if you can. The more rest you get, the better your chances will be of a speedy recovery. [10] X Research source -
Take off school or work if possible. Getting lots of rest and drinking plenty of fluids can be tough if you’re at school or work all day. If you’re able to, stay home so you can focus on recovering so your cold doesn't get worse. [11] X Research source- If you decide to take the day off from work, reach out to your boss over the phone or by email as soon as possible. Let them know you're too sick to come in and apologize for the inconvenience.
- If your boss seems hesitant about letting you take the day off, ask if you can work from home for the day instead.
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Take acetaminophen or an NSAID if you have a sore throat, headache, or fever. Acetaminophen and NSAIDs are both pain relievers that can help relieve the symptoms of your cold. Follow the dosage instructions on the packaging and don’t take more than the 24 hour dosage limit. [12] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source- While acetaminophen and NSAIDs won’t stop your cold, they can make it more manageable while you focus on recovering.
- Common NSAIDs you can take are ibuprofen, aspirin, and naproxen.
- Both DayQuil and NyQuil contain acetaminophen.
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Try an antihistamine or decongestant to help with coughing and congestion. Over-the-counter antihistamines and decongestants can help clear up your throat and nose and alleviate your coughing. Always read the packaging for usage instructions and avoid mixing multiple medications or you could overdose. [13] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source- Never give antihistamines or decongestants to children under 5.
- Exercise caution before taking over-the-counter cold medicine if you have high blood pressure, glaucoma, or kidney issues. Always read the labels first, and consult your doctor before starting any new medicine.
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Give vitamin C or echinacea supplements a try to shorten your cold. While the evidence is unclear, some studies suggest that vitamin C and echinacea can help lessen the severity of a cold. Since these supplements aren’t harmful, you may want to give them a try and see if they help stop or shorten your cold. [14] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source- Powdered vitamin C supplements like Emergen-C may also help shorten the duration of your cold.
- Read about potential interactions and side effects as printed on the label of the supplement before you start taking it. If you have any pre-exisiting medical conditions, talk to your doctor before starting a new vitamin or herbal treatment.
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Expert Q&A
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QuestionHow can I boost my immune system?Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.A well-balanced diet, exercise, and adequate amounts of sleep can all boost your immune system. Highly processed foods with high sugar content can negatively impact your immune system and your overall health, so avoiding them is highly recommended.
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References
- ↑ http://www.health.com/health/gallery/0,,20448023,00.html#gargle-with-salt-water-0
- ↑ David Nazarian, MD. Diplomate, American Board of Internal Medicine. Expert Interview. 26 March 2020.
- ↑ https://www.webmd.com/cold-and-flu/cold-guide/nasal-sprays-cold-relief#1
- ↑ David Nazarian, MD. Diplomate, American Board of Internal Medicine. Expert Interview. 26 March 2020.
- ↑ https://www.cdc.gov/antibiotic-use/colds.html
- ↑ https://pubmed.ncbi.nlm.nih.gov/359266/
- ↑ https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
- ↑ http://www.health.com/health/gallery/0,,20631007,00.html#fennel
- ↑ David Nazarian, MD. Diplomate, American Board of Internal Medicine. Expert Interview. 26 March 2020.
- ↑ https://www.primamedicine.com/blog/why-rest-is-important-when-you-have-the-flu
- ↑ https://www.primamedicine.com/blog/why-rest-is-important-when-you-have-the-flu
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK279542/
- ↑ https://www.ncbi.nlm.nih.gov/books/NBK279542/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5949172/
About This Article
Article Summary
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If you want to stop a cold when you feel it coming on, you can gargle with salt water to reduce inflammation in your throat and flush out any mucus buildup. If your nose is feeling stuffy, try taking a hot, steamy shower to loosen up the congestion. Drink plenty of fluids and, if possible, take the day off from work or school to get a little extra rest. You can also try taking a vitamin C or echinacea supplement to shorten your cold! For tips on using a humidifier to loosen up mucus, read on!
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Reader Success Stories
- "Very helpful! I tried the saltwater gargle, keeping warm with extra layers, abstaining from my daily workout only once, 1500 mg Vitamin C (I regularly take 1000 mg) in addition to a regular multivitamin, and having a few teaspoons of honey daily. My illness lasted less than two days! " ..." more
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"Very helpful! I tried the saltwater gargle, keeping warm with extra layers, abstaining from my daily workout only once, 1500 mg Vitamin C (I regularly take 1000 mg) in addition to a regular multivitamin, and having a few teaspoons of honey daily. My illness lasted less than two days! "
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"The hot shower tip really helped. I have a cold and a runny nose lately. A warm shower relaxed my muscles and the steam helped clear my nose. I feel a lot better now, but I still need more time to heal."
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"Great article, well informed and very detailed with a cheery and upbeat tone, which provides a nice dose of reassurance and promotes well-being. "
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"This article gave me many options on how to try to fight the common cold. I like how the article is laid out and it is easy to read."
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"I knew a lot of this stuff but seeing it all in one place was very helpful. Plus, I never knew that yogurt was good for a cold."
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