Prevention is the best defense against a cold, but sometimes, despite your best efforts, you can't avoid getting sick. It happens because the virus can survive for up to 18 hours on unwashed surfaces in search of a host organism. It can penetrate through the mouth, nose or eyes and frequently spread when we speak, cough, and sneeze. Even if you haven't fully recovered, there are some things you can do to relieve symptoms and speed up your recovery, such as washing your hands as often as possible.
Steps
Part 1 of 3: Take Immediate Measures
Step 1. Gargle with salt water if you have a sore throat
They help reduce inflammation in the throat and can thin the mucus. To make the solution, mix 2.5ml of salt in a glass of warm water and use the mixture to gargle for 30 seconds. Then spit it out, avoiding swallowing it as much as possible.
Repeat this during the day when you have a sore throat
Step 2. Take a warm shower to relieve nasal congestion
A stuffy nose can make a cold worse. To get rid of this uncomfortable feeling, take a shower and try to stay under the water for longer than usual to give the steam time to work. It will help you relieve congestion momentarily.
Step 3. Use a saline-based nasal spray if you still have a blocked nose
The saline nasal spray is a salt water product to be administered into the nose in order to decongest it. Use it to prevent mucus buildup and congestion. It also offers an immediate feeling of relief.
Keep using the nasal spray every day until you feel better
Step 4. Turn on a humidifier to keep the environment humid
Moisture in the air can help loosen mucus in the nose and throat, relieving congestion. When you have to sleep, put the humidifier in the bedroom, so that the air is not too dry, and move it when you need to change rooms.
Make sure you change the filter on your car regularly, otherwise, if it is dirty, it could cause further respiratory and lung problems. Read the instruction manual to find out how often to replace it
Part 2 of 3: Helping the Body Heal Fast
Step 1. Drink 8 glasses of water a day to keep yourself hydrated
Dehydration can also make colds worse, so it's important to consume 8 glasses of water a day. Additionally, increased fluid intake helps loosen mucus in the nose and throat, allowing you to relieve congestion.
Don't drink alcohol, coffee, or caffeinated beverages, otherwise you risk further dehydration
Step 2. Eat 4-5 servings of fruit and vegetables a day to help your immune system
If you don't get the nutrients your body needs to stay healthy, you'll have a harder time fighting a cold. Increasing your consumption of fruits and vegetables is an easy way to assimilate the nutrients that allow you to be immunocompetent.
- Try eating a salad with a couple of portions of fruit every day.
- According to some studies, garlic and citrus fruits can shorten the duration of a cold and lessen its severity.
Step 3. Get at least 8 hours of sleep every night
During sleep, the body wages a hard fight against infections, so it is important to rest as much as possible in order to beat the cold. Try to go to bed earlier than usual and take a nap during the day if you can. The more you rest, the better your chances of speeding up healing.
Step 4. Forget about school or work if you can
It is difficult to rest and get plenty of fluids during the day if you have to stay in school or work. So, if you have the chance, stay home so you can focus on your recovery and keep your cold from getting worse.
- If you decide to take a sick day, call your employer or email them as soon as possible. Tell him you're too sick to go to the office and apologize for the inconvenience.
- If he seems hesitant to let you take a day off, ask if you can work from home.
Part 3 of 3: Taking Medicines and Supplements
Step 1. Take acetaminophen or an NSAID if you have a sore throat, headache, or fever
Paracetamol and NSAIDs (non-steroidal anti-inflammatory drugs) are pain relievers that can help relieve cold symptoms. Follow the dosage instructions on the package, taking care not to exceed the recommended limit within 24 hours.
- While acetaminophen and NSAIDs can't get rid of a cold, they can make it more manageable as you get better.
- The most common NSAIDs are ibuprofen, aspirin and naproxen.
- Tachipirina and Acetamol contain paracetamol.
Step 2. Try an antihistamine or decongestant to relieve cough and congestion
Over-the-counter antihistamines and decongestants can help soothe a sore throat, stuffy nose, and cough. Always read the instructions for use contained in the package and avoid mixing different drugs, otherwise you risk an overdose.
- Never give antihistamines and decongestants to children under 5 years old.
- If you have high blood pressure, glaucoma, or kidney disease, proceed with caution before taking over-the-counter cold medications. Always read the leaflet and consult your doctor before starting to take a new medicine.
Step 3. Try vitamin C or echinacea supplements to speed healing
Although scientific evidence is not enough, some studies suggest that vitamin C and echinacea are able to decrease the severity of colds. Since these are not harmful to your health, try to see if they help improve your condition.
- Powdered vitamin C supplements can also help shorten the duration of a cold.
- Check for interactions and side effects by reading the directions on the package before starting the intake. If you are suffering from a disease, consult your doctor before starting a herbal or vitamin-based treatment.
