If you can’t remember the last time someone responded to a “How are you?” message with anything other than a sneezing emoji, there’s at least some good news: With the turn of fall upon us, we’re still a little ways away from the true peak of cold and flu season. Right now, however, the combination of falling evening temperatures and the sudden shift toward indoor social gatherings (no thanks to the first winter cold fronts) is creating the perfect conditions for viruses to thrive. So it makes sense if it seems like everyone around you is doing poorly right now.
The best way to avoid feeling stupid and stupid is to avoid getting a cold in the first place. But between busy offices and crowded gyms, that’s much easier said than done.
Colds usually last about seven to ten days. “Symptoms are usually worst on the second or third day and then gradually improve. In some people, symptoms can last for two to three weeks,” says Dr. Lucy Hooper, private doctor and co-founder of Coyne Medical. But self-help measures can shorten a cold by one or two days.
So what steps can you take when you feel a cold coming on to put it behind you as quickly as possible? We have Dr. Hooper to walk us through her routine for recovering from a cold as quickly as possible.
8 things to do when you feel a cold coming on
1. Prioritize rest and sleep
It’s not a particularly exciting procedure, but good sleep is a key part of recovery – whether you’re getting over a cold, an adenovirus, or an injury.
“Good quality sleep, ideally at least seven hours, supports the function of the immune system,” says Dr. Hooper. “When cold viruses infect the upper respiratory tract (nose, sinuses and throat), the immune system responds. We produce chemicals called cytokines that trigger symptoms such as a stuffy or runny nose.” These chemicals, she explains, enter the bloodstream and affect the brain and nervous system, leaving us feeling tired, groggy, and lacking energy. They are also produced and released during sleep.
When your body rests while you sleep, resources can be redirected to help the immune system fight the virus.
2. Increase fluid intake
Hydration is always important for optimal health – but plays a key role in recovery from illness.
“By drinking more water and fluids, the mucous membrane can optimally combat infections,” explains Dr. Hooper. This prevents the airways from becoming blocked by mucus buildup and replenishes fluids lost through fever or sweating.
Adequate fluid intake also promotes blood circulation and ensures that important nutrients and oxygen are easily transported to the cells.
READ MORE: Its immune-boosting effects are legendary, but there’s more to a cup of rooibos
3. Increase vitamin C intake
Your grandmother wasn’t entirely honest when she told you that eating carrots could help you see in the dark, but she was right when she recommended orange slices to help you recover from colds and flu.
“Taking vitamin C regularly (1 to 2 g per day) can reduce the duration and severity of cold symptoms,” says Dr. Hooper. A serving of two easy peelers provides about 34 mg of vitamin C, while one medium kiwi contains about 64 mg.
“It works best when taken before symptoms appear,” says Dr. Hooper. But with added nutrients like fiber and potassium, kiwis and citrus fruits make a great addition to your diet, no matter what stage of your recovery you’re at.
READ MORE: What a nutritionist says you should eat to prevent colds and boost your immune system
4. Supplement with zinc
“Zinc lozenges taken within the first 24 hours of a cold can speed recovery at a total daily dose of 75 mg,” says Dr. Hooper. Research suggests that zinc can block rhinoviruses – the most common cause of colds – from entering cells. However, it is not a magical solution.
“The taste can be unpleasant and cause nausea,” warns Dr. Hooper. “Zinc is not recommended for children, pregnant or breastfeeding women, people with kidney disease, or those with zinc sensitivity or allergy.”
5. Make sure you get enough vitamin D
There’s a common theme here: Essentially, it’s about making sure you’re getting all the vitamins and minerals your body needs to function optimally and fight disease. Vitamin D is vital for recovery.
“In winter it is essential for my family,” says Dr. Hooper. In summer we can usually get all of our vitamin D needs through diet and sun exposure alone, but in winter most people rely on nutritional supplements. NHS guidelines recommend that everyone over the age of one take a 10 microgram vitamin D supplement daily.
“If someone gets sick, I make sure it doesn’t go unnoticed,” says Dr. Hooper. “It can help shorten a cold and protect against complications like pneumonia.”
READ MORE: 10 Cold and Flu Remedies That Actually Work
6. Wash your hands more often than usual
Sounds obvious, but washing your hands regularly throughout the day – especially after sneezing, coughing or blowing your nose – can help contain the virus outbreak. “It helps stop the spread of germs at home or in the office,” says Dr. Hooper.
7. Monitor your symptoms closely
“If things don’t turn out as expected or you’re worried, it’s better to seek medical help sooner rather than later,” advises Dr. Hooper.
In general, if symptoms persist for more than one to two weeks, it is worth telling your GP or healthcare provider. “Severe symptoms such as shortness of breath, chest pain, fever that does not respond to over-the-counter medications such as acetaminophen or ibuprofen, or confusion may indicate a more serious illness and require urgent medical attention,” warns Dr. Hooper. “The most common complications of a cold are sinusitis, otitis media, and pneumonia.”
8. Manage stress
One of the best things you can do to speed recovery from a cold is to manage and reduce stress. “The immune system is sensitive to stress, so it makes sense to minimize additional pressure,” says Dr. Hooper.
Stress weakens the immune system, making it more difficult to fight off illnesses. Stress management looks different for everyone, but it can include meditation or journaling or any other activity that you find calming—be it reading a book or enjoying another episode of Bridgerton.
This article by Abbi Henderson was originally published on Women’s Health UK.
