Although rarely a serious health problem, the common cold can be enormously annoying. From chicken broth to zinc-based syrup, everyone is convinced that this particular food or supplement can alleviate their symptoms. And who wouldn't want it to only last 24 hours? Unfortunately, the truth is that the fight against colds is bound to last for several days, a process that, according to medical science, can only be accelerated (at most) in part. However, there are some simple steps you can take to relieve symptoms and prevent this condition from occurring.
Steps
Part 1 of 3: Managing Symptoms at Home
Step 1. Stay hydrated
In the case of a cold, as in most diseases, proper hydration is the key to stimulating the immune system. Dehydration increases the risk of complications and inhibits the body's ability to defeat ailments.
- Generally, plain water is the best way to stay hydrated if you have a cold (or anytime, for that matter). The usual recommendation is to drink eight 8-ounce glasses a day, even if it turns out to be very difficult.
- When you have a cold, it is recommended that you also try electrolyte drinks (for example, sports drinks). It is especially important when an ailment results in the loss of fluids, but it is also useful in these cases.
Step 2. Use salt and steam for relief
We are all familiar with the discomfort caused by the sore throat and stuffy nose that usually accompanies a cold. Fortunately, there are some home remedies that can alleviate this state.
- Try gargling with warm salt water. They help calm throat irritation due to inflammation. The antibacterial properties of the saline solution help eliminate germs.
- Some people prefer to use the lota neti or similar system to do nasal irrigations with salt water, but it is also possible to achieve a similar decongestant effect with saline-based nasal sprays.
- Try taking a hot shower, fumigating, or using some other source of warm, humid air. Moisture helps open the airways by calming irritation. Even a room humidifier can offer some benefits.
Step 3. Try Grandma's Remedies
Not all "traditional" remedies have stood the test of medical science over time, but some seem legitimately to be among the most effective in treating cold symptoms.
- Make chicken broth. This ancient remedy has some scientific basis. The combination of broth, vegetables and chicken appears to partially inhibit the immune system response on which some respiratory symptoms depend. In addition, the hot broth reduces mucus secretion and promotes hydration.
- Replace coffee with herbal products, such as echinacea and herbal teas. When you are cooled, you should drink plenty of water and some herbal teas do not have a strong diuretic effect like coffee. They also dissolve mucus, helping the body to expel it faster.
- Have a spicy meal for lunch or dinner. Try adding some chilli, curry or strong stir-fry as they have a high concentration of capsaicin. It is an antioxidant that can clear mucus from the nasal passages. However, be aware that it can further irritate the throat.
Part 2 of 3: Medicines and Phytotherapeutic Products
Step 1. Fight the pain
Symptomatic cold medications are often taken even when pain (such as sore throat) is the main complaint. If pain is the dominant symptom, a dedicated pain reliever is probably the best choice.
- Pain relievers based on ibuprofen or acetaminophen are very effective against sore throats and other pains associated with colds. Always follow the dosage instructions. Also be careful when taking a pain reliever cold medication, as you can easily exceed the recommended daily dose.
- Aspirin is also effective, but it can cause bleeding, so see your doctor if you are on anticoagulant therapy or have bleeding problems in the meantime. Babies under the age of 19 months should never take aspirin because they can develop Reye's syndrome.
Step 2. Fight cough and congestion
Find an over-the-counter cough suppressant or nasal decongestant (or a combination of both), especially if the cough and stuffy nose keep you awake at night. Take it according to the directions in the package insert until the symptoms go away.
- Some people claim that honey (as it is or in tea) is as capable of coughing up coughs as drugs intended for this use. There's no harm in trying.
- Do not use cough suppressants or decongestants for more than three days, or your symptoms may return to a more severe form.
- Children under the age of five should not use any over-the-counter cold medicines without a doctor's prescription.
- Remember that antibiotics are used to treat infections and are therefore useless against cold-causing viruses.
Step 3. Consider Vitamin C
Research on the effectiveness of vitamin C against colds is ambiguous and often contradictory. Some people believe it blindly, while others think it is useless. However, on the whole, hiring it is unlikely to be counterproductive in these cases.
- There is little evidence that vitamin C can limit the average duration of a cold to 24 hours if taken regularly over a long period of time (not just when sick). Some argue that taken in high doses can reduce the course of colds, but evidence is lacking. However, massive intake is very unlikely to be harmful to health.
- Those who regularly take it at high concentrations will recommend a fruit juice or supplement containing at least 200 mg of vitamin C.
Step 4. Learn about zinc
Like vitamin C, there is a lot of conflicting information on the benefits or use of zinc supplements to fight colds. However, unlike vitamin C, a massive intake can cause some risks. If taken within the recommended limits, it is generally safe and effective against this ailment.
- It can be harmful to take more than 50 mg of zinc a day for an extended period of time, and there have been reports of zinc-based nasal sprays causing permanent damage to the sense of smell.
- That said, zinc or zinc acetate tablets every three to four hours during the first 24 hours of a cold (for a total of 50 mg per day) can reduce recovery by one day. In any case, some doctors believe such claims to be exaggerated.
Step 5. Try other natural or herbal remedies
The benefits of other traditional remedies, such as echinacea, ginseng, and selenium, are unclear, but they are worth trying in moderation. Selenium, in particular, must be taken according to the instructions, because it can be harmful in high doses.
- According to some studies, 300 mg of echinacea three times a day can help prevent colds. However, if you are pregnant, breastfeeding, ragweed allergy or autoimmune disease, you should consult your doctor first.
- It is possible to strengthen the immune system by taking a maximum of 400 mg of ginseng or a garlic supplement per day to fight a cold. However, both options may interact with a wide range of medications, so consult your doctor first or ask your pharmacist if there is a risk that they will interfere with your drug therapies.
- Probiotic foods can also improve the immune system response, although research is unclear on this aspect. Since yogurt and cheese aren't the best food sources for excessive mucus production, try sauerkraut, miso soup, sourdough bread, kombucha, and tempeh. Healthy bacteria of the intestinal flora are able to reduce the infectious cycle of viruses.
Part 3 of 3: Strengthening the Immune System
Step 1. Eat a balanced diet
While we would all like to believe that there is a "superfood" or some food that can cure a cold, there is little scientific evidence to support these claims. A healthy, balanced diet can only improve the likelihood of having a strong immune system, which gives you a chance to fight off a cold before it hits you.
- Fill up on fresh fruit and vegetables. Try onions, blueberries, peppers, carrots, garlic, citrus fruits, mushrooms, fennel, leafy greens, and sweet potatoes. They contain high concentrations of vitamin C, vitamin A, antioxidants, beta-carotene and B vitamins, which can improve the functioning of the immune system.
- Consume lean proteins, such as those found in fish, chicken, pork, and eggs. In these foods you can also find vitamin E, zinc, selenium and iron, which help strengthen the immune system.
- This list, which includes the so-called anti-cold "superfoods", can help you keep the onset of a cold at bay, but it is especially important because it contains many dietary indications that can strengthen the immune system if consumed in adequate quantities.
Step 2. Train regularly
In addition to a healthy diet, regular physical activity promotes health and increases the likelihood of having a strong immune system, capable of fighting the cold virus, perhaps even stopping it before it hits.
- If you are already cold, one or two 30-minute walks a day can help because they improve circulation and reduce stress. Although the relationship is unclear, mild or moderate physical activity also plays an important role in the immune system response.
- Not too intense training is recommended in case of a cold, because excessive exertion can drain energy from the body as it tries to fight the virus.
Step 3. Rest and relax
Whether you're battling a cold or feeling fine, stress and sleep deprivation are bad for your body. A rested and regenerated body is more likely to defeat a disease in the bud or possibly limit its duration.
- Get at least eight hours of sleep. The body recharges itself when it sleeps continuously, because it allows the immune system to strengthen itself. When you have a cold, sleep allows you to focus your energy on the virus.
- Use recommended medications or home remedies to relieve symptoms so you can sleep and feel more refreshed.
- Reduce your stress. If you are stressed by work and your immune system reacts negatively, try taking a break on the first day of a cold so you can take care of yourself and feel better. You could speed up your recovery by one or more days.
Step 4. Pay attention to prevention
The only sure way to avoid constant relapses is to avoid catching a cold. Of course, even people with the best immune and hygiene-conscious systems get sick from time to time, but you can avert the risk with a few simple measures.
- The best way to avoid a cold is to wash your hands regularly after touching various people or dirty surfaces. Even reducing contact with colds can reduce the risk of contracting a virus.
- Get regular medical checkups. It is the best way to assess your overall health and fight health conditions or look at lifestyle choices that could expose you the most to colds and other illnesses.
