WAs you feel a cold coming on, if you feel a tickle in your throat, a cloudy head, or an achy body, you can try drinking lemon water with honey, getting adequate rest, and staying warm and dry. When you start feeling sick, taking medication and eating a nutrient-rich diet can help you feel better fast.
The average adult gets two or three colds per year, with each lasting an average of seven days. Symptoms tend to peak within the first three days. Some symptoms can last up to two weeks. Here is what to do when you start feeling sick so you can feel better as soon as possible.
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Best Foods To Eat When You're Sick
Colds typically start with a sore throat and runny nose. You may have other cold symptoms, such as:
- Cough
- Headache
- Sneezing
- Stuffy nose
How To Stop a Cold When You Feel It Coming On
There is no way to cure a cold. There are some steps you can take to help ease your symptoms and feel better fast.
Add Honey to Water
Honey can help alleviate a cough. Some evidence suggests that honey has antimicrobial properties and can relieve irritation and inflammation in the airways.
Eat 1 to 2 tablespoons (tbsp) of honey straight from the jar or stir it into tea or water. Honey is a good option for both adults and children. Do not give honey to children younger than 12 months, as it can lead to infant botulism.
Drink Lots of Fluids
Drinking water and juice to stay hydrated can help alleviate symptoms like a sore throat and stuffy nose. Steer clear of alcohol and caffeinated drinks. Try sucking on ice chips if your throat is too scratchy to gulp anything down.
Engage in Light Movement
If you are up for a bit of activity, light or moderate exercise can boost your immune system. However, exercise with caution, and listen to signals coming from your body. You'll probably want to tone down any intense workout regimens. For example, instead of going for a run, take a leisurely walk or enjoy a rehabilitating yoga session.
It's best to avoid exercise until you are feeling better if you have more serious symptoms, such as a fever, cough, chills, or body aches. Allow your body to get some well-needed rest. Consult a healthcare provider before working out if you have a health condition like asthma, chronic obstructive pulmonary disease (COPD), or heart disease.
Eat Nutrient-Rich Foods
Focus on eating a healthy, nutrient-dense diet to fuel your immune system and fight off a cold. Prioritize protein-packed foods, such as lean meat, fish, or beans. Add a side of whole grains, like brown rice, and plenty of antioxidant-rich fruits and vegetables.
Enjoy Hot Soup
You may want to enjoy some soup while you are sipping on plenty of juice and water. Chicken noodle soup is a soothing option when you are sick.
Some evidence suggests that chicken noodle soup might even have some anti-inflammatory benefits. It also tastes comforting when you are under the weather. You can also boost your immune system with vegetable or lentil soup if you prefer not to eat meat.
Gargle With Salt Water
Add half a teaspoon (tsp) of salt to a glass of warm water and then gargle it and spit it out if you have a scratchy throat. Gargling with salt water helps alleviate a sore throat.
You can do this several times a day. This remedy may not be suitable for young children who cannot gargle without swallowing.
Take a Sick Day
It's best to stay home if you can. Your body can fight off the virus better if you are well-rested, so sleep is essential if you are ill. Staying home will also help you avoid spreading the cold to other people.
If you have to go to work, steer clear of co-workers as best you can. The first few days of a cold are when you are most contagious. Wash your hands regularly or use an alcohol-based hand sanitizer.
You might even want to wear a mask, which can reduce the spread of COVID-19 and other illnesses. Isolate and get tested if you think your cold symptoms may be due to COVID. Wear a high-quality mask and avoid being around people who are at high risk of complications from COVID.
Take an Over-the-Counter (OTC) Medicine
Use a pain reliever like Tylenol (acetaminophen) to reduce body aches and a low-grade fever. Over-the-counter (OTC) allergy medications like Zyrtec (cetirizine) and Benadryl (diphenhydramine) can help with symptoms like watery eyes, at least for a day or two.
Allergy medications that contain decongestants, like Claritin-D (loratadine), can clear your sinuses. Consult a healthcare provider about what medications, if any, would be best for you.
Do not give cough or cold medicines to children younger than 2. These medications can lead to severe and potentially fatal side effects. Ask a healthcare provider before giving cold medication to a child aged 2–4.
Talk to a healthcare provider or read and follow the label and its instructions carefully before giving medication to an older child. Opt for child-specific products. Avoid products designed for adults, which can lead to overdose in children.
Using more than one product with the same drug (e.g., a pain reliever with acetaminophen and a cold medicine with acetaminophen) can lead to overdose. It's important to read the packaging of each product you use.
Try a Nasal Spray
More research is needed, but using a saline nasal spray right after cold symptoms first appear may reduce their impact. These sprays moisturize dry nasal passages and loosen mucous. Be sure to follow the instructions and warnings on the packaging.
Take a hot shower in conjunction with using a nasal spray. The steam helps clear your nasal passages.
Call a healthcare provider if you feel worse over the course of a few days. You'll also want to consult a healthcare provider if your symptoms last longer than 10 days or if you develop unusual symptoms. These are signs you may have something other than the common cold and need other treatments.
Call a healthcare provider as soon as possible if you are at high risk of serious flu complications and develop chills, fever, and muscle or body aches. They can find out whether the illness is the flu or a cold and can recommend treatments.
High-risk groups include:
- Children younger than 5
- People older than 65
- People with certain health conditions (e.g., asthma, diabetes, heart disease)
- Pregnant people
Does Getting Wet From Rain Make You Sick?
A Quick Review
Colds typically last for one week, but some symptoms can linger for up to two weeks. If you feel yourself getting sick, a few home remedies may make you feel better as soon as possible. You can ease symptoms by taking a day off, drinking lots of fluids, such as warm lemon water with honey, and getting plenty of rest.
If your symptoms are mild, you can do some light physical activity. Eating healthy foods and taking over-the-counter cold medications can also be helpful. Consult a healthcare provider if your symptoms last longer than 10 days or begin to signal a more serious illness.
