This is the second part of our mini-series on the common cold. Part 1 was about cold prevention. In this article, we’re going to focus on what to do if you’ve actually caught the cold.
We’ll include evidence-based information on how to relieve yourself of the symptoms as quickly as possible.
As we know, the common cold is a highly prevalent viral infection that affects millions of people worldwide each year. While it is generally a self-limiting illness, its symptoms can be quite uncomfortable and disruptive to daily life.
Here we’re going to explore what to do if you catch a cold, focussing on symptom management and recovery.
First stage of a cold
The sore throat, a runny nose, general aching… once the first signs of a cold kick in, you know you’ve got it and there’s no going back. Despite that, now is the time to act to prevent the cold taking a deep-rooted hold, and sticking around for longer than necessary. Follow these steps in the early days…
Stay Hydrated…
Drinking plenty of fluids, such as water, herbal teas, and clear broths, can help relieve symptoms and prevent dehydration. Proper hydration also helps to thin mucus and keep the throat moist. Despite the rumours, there’s no clear evidence that suggests dairy increases mucus production.
Fast…
In the early stages of a cold, you’re likely to feel aching and pain across your body. Much of this is down to inflammation as your body fights infection. By fasting 24-48 hours, you can help to reduce your inflammatory response, easing your pain. It can also help your body deal with the cold more effectively. Fasting has been shown to help reduce inflammation in a general sense, helping with other conditions too.
Take Over-the-Counter Medications…
Several over-the-counter (OTC) medications can help alleviate cold symptoms. Evidence suggests that OTC pain relievers like ibuprofen and acetaminophen can reduce fever and alleviate body aches. Decongestants and antihistamines can provide temporary relief from congestion and runny nose, but their effectiveness varies among individuals.
Honey for Coughs
Honey has been shown to be effective in alleviating cough symptoms, particularly in children. A spoonful of honey can provide relief from a sore throat and reduce the frequency and severity of coughing. According to research, the effectiveness of cough medicine is effectively zero.
After a few days…
By acting early, you’re likely to have reduced the severity of the cold. The combination of fasting, staying hydrated and consuming the correct medication will help ease the symptoms. The rest of the cold can be taken care of this way…
Rest and Sleep
Rest is crucial for recovery from a cold. Adequate sleep allows the body to allocate resources to the immune system, helping it fight off the virus more effectively. Aim for a full 7-10 hours of sleep every night. Avoid caffeine and alcohol to help you sleep better.
Nutrition
Maintaining a well-balanced diet with plenty of fruits and vegetables is essential for providing the body with the necessary nutrients to recover from illness. Some studies suggest that certain vitamins and minerals, such as vitamin C and zinc, may have a modest impact on reducing the duration and severity of cold symptoms.
Follow this advice and we’re sure you’ll be back not he mend as soon as possible. You certainly won’t be suffering one of the dreaded 4 week colds! As with anything, avoiding the a cold is the best solution, but should you get one, follow these tips. You’ll be glad you did…
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