By Maureen Farrar
Did you know that there are more than 200 viruses that can cause the common cold? It’s no wonder we average two to four colds a year. And since most colds last 7 to 10 days, that’s a lot of time feeling under the weather.
While there’s no magic cure for the common cold, there are definitely ways to feel better faster. A combination of home remedies and self-care can work wonders to ease symptoms and shorten the duration of the cold. Here are five tips to help you get back to your best the next time you’re feeling unwell.
Rest Up
When you’re battling a cold, rest is your best friend. While it might be tempting to push through and stick to your usual routine, slowing down and prioritizing rest are crucial for a speedy recovery.
Think of it this way: your body is working hard to fight off the infection and repair any damage caused by the virus. By resting, you’re allowing your body to focus its energy on healing rather than diverting resources to other activities.
During the first few days of your cold, try to stay home and take it easy. Avoid strenuous activities, including exercise and chores, and give your mind a break from work and school responsibilities. Rest and plenty of sleep are like a turbo boost for your immune system, helping you recover faster.
Consider adding a cozy touch to your rest with a hot water bottle or heating pad. The warmth can help soothe aches and pains, making it easier to relax and drift off to sleep.
Staying home and resting not only benefits you but also helps protect those around you. You’re most contagious during the initial days of a cold, so staying put minimizes the risk of spreading the virus to others.
Stay Hydrated
Staying hydrated is super important when you have a cold. You lose fluids every time you blow your nose, and this is even more important if you have a fever or an upset stomach. All that fluid loss can quickly lead to dehydration, making you feel even worse.
When you’re dehydrated, you might experience weakness, fatigue, dizziness, or lightheadedness. Plus, it can thicken the mucus in your nose and sinuses, making it harder to clear and potentially leading to headaches and sinus pain.
Most adults need between 90 and 125 ounces (2,662 to 3,697 milliliters) of fluids per day. When you’re sick with a cold, aim to drink at least this much, if not more. Water and low-sugar electrolyte drinks are great choices. And don’t forget about the classic remedy: chicken soup. It not only provides fluids but might also give your immune system a helpful boost.
Related: Are You Drinking Enough Water?
Use a Humidifier
Humidifiers add moisture to the air, helping to thin out pesky mucus and making it easier to clear nasal passages and sinuses. This can be especially helpful when lying down, as gravity cannot assist with drainage.
Research suggests that using a humidifier might even help reduce your risk of catching the flu. One study found that when humidity levels were above 40%, flu virus particles in the air were quickly deactivated, making them less likely to infect others.
Take Vitamin C
While popping a vitamin C supplement probably won’t prevent you from catching a cold, studies suggest it might help shorten the duration and severity of your symptoms. The National Institutes of Health (NIH) suggests that you take around 200 milligrams (mg) of vitamin C regularly to get this benefit. However, keep in mind that it’s unlikely to help once you’re already feeling sick.
It’s also important to note that taking very high doses of vitamin C (over 2,000 mg) can cause side effects.
And don’t forget that you can also get plenty of vitamin C from a healthy diet.
Related: 7 Best Foods to Boost Your Immune System
Consider Natural Remedies
Some studies suggest that taking echinacea may slightly reduce your chances of catching a cold. This herbal supplement, made from purple coneflower, is available in various forms like tablets, teas, and extracts. However, some people experience side effects like nausea or diarrhea, so it’s a good idea to talk to your doctor before trying echinacea, especially if you’re taking other medications or supplements.
Black elderberry is another traditional remedy used to combat colds. While research is still somewhat limited, some studies have shown that elderberry supplements can significantly reduce the duration and severity of cold and flu symptoms. It’s important to note that elderberry syrup is cooked and concentrated. Avoid consuming raw elderberries, seeds, or bark, as these can be toxic.
Beetroot juice has also shown promise in fighting colds. One study found that students who drank beetroot juice regularly during a stressful exam period, particularly those with asthma, experienced fewer cold symptoms. This might be due to the high nitrate content in beetroot juice, which boosts nitric oxide production in the body, potentially offering protection against respiratory infections.
The Bottom Line
When those first sniffles hit, we all want to kick that cold to the curb ASAP. While there’s no magic bullet, taking vitamin C regularly might help shorten the duration and severity of your symptoms. And there’s promising research on other natural remedies, too.
But some of the best ways to beat a cold fast are tried and true: rest and hydrate.
