While colds can happen at any time, they are more common in winter. The average American adult experiences 2-3 colds per year. Children tend to experience more.
This article details nine ways to make people feel better if they have a cold.
This section also contains information on flu and COVID-19 as symptoms of colds can look similar.
Cause and symptoms
A viral infection can cause colds. Many viruses can cause them, but the most common cause is rhinoviruses, which trigger 30-50% of all colds.
You can catch the cold virus from:
- Inhaling drops containing virus particles from someone else’s coughs and sneezes can cause respiratory problems.
- Contacting droplets containing virus particles on surfaces and then touching the nose, mouth, or eyes
You may experience cold symptoms such as:
- Runny or stuffy nose
- congestion
- Sneezing
- Sinus pain or pressure
- Sore throat
- Cough
- Mild to moderate chest discomfort
Is it possible for a cold to be stopped once the symptoms have started?
The common cold is not curable, but it usually disappears on its own within 7-10 days.
We outline below some options to help you get rid of cold symptoms.
Get plenty of fluids
Water is essential for the body to perform its vital functions, including fighting infection.
People who don’t drink enough water will feel dehydrated, making the cold worse.
Dehydration can manifest in the following symptoms:
- Increased thirst or dry mouth
- Dizziness or lightheadedness
- Tiredness and fatigue
Drinking plenty of water is a good idea and other liquids like broths and herbal drinks.
Rest well
A person should get enough sleep and rest if they feel the symptoms of a cold. This will increase the chances of the immune system fighting off the infection.
A 2015 study comparing sleep and susceptibility to common cold was done with 164 healthy subjects. Before receiving rhinovirus via nasal dropper, each participant had to undergo a one-week sleep evaluation.
People who slept less than 5 hours per night were at 4.5 times more risk of getting the common cold than those who slept longer than 7 hours. Researchers concluded that there was a correlation between shorter sleep durations and greater susceptibility to common cold.
Manage stress
Chronic or long-term stress can cause immune system suppression. The body can be strengthened against viruses and other pathogens by finding ways to manage stress. Here are some tips to manage stress:
- Deep breathing exercises
- Meditation and mindfulness
- Warm bath before you go to bed
You can also try over-the-counter medications
These over-the-counter medications (OTCs) may help relieve cold symptoms
- Pain relievers such as acetaminophen or ibuprofen
- Decongestants are used to relieve sinus pressure and stuffy nose.
- To relieve sore throats, use throat lozenges
- To ease your cough, you can use cough syrups
Everyone should not take these medications. Before giving these OTC medications to children, consult a pharmacist or doctor.
Eat a healthful diet
Healthy eating habits that are balanced and healthy will make your immune system stronger and more efficient in fighting infections.
In their 2020-2025 Dietary Guidelines, the Department of Health and Human Services outlines the following dietary recommendations:
- There are many vegetables in all subgroups.
- Dark green leafy vegetables
- Red and orange vegetables
- Starchy vegetables
- Legumes
- fruits
- grains, at least 50% whole grains
- Fat-free, low-fat or fat-free dairy products or fortified soy drinks
- There are many protein-rich foods like:
- Seafood
- lean meats
- poultry
- eggs
- Legumes
- Nuts and seeds
- Soy products
- Healthy oils
Honey is good for you
Honey may be used to treat infections because of its antimicrobial and antioxidant properties.
A 2007 study showed that buckwheat honey is superior to placebo when it comes to reducing the severity of and frequency of children’s coughs. Significant improvements were also seen in the quality of sleep for those who had buckwheat honey before going to bed.
It also forms a thin layer over the mucous membranes which can help reduce inflammation and pain in the throat.
Honey should not be consumed by children younger than 12 months. Infant botulism is a rare and serious infection that children can contract under 12 months of age.
A tablespoon of honey can be used to soothe a sore throat, or cough.
Vitamin D should be increased
Some evidence suggests that people who have adequate vitamin D levels are less likely than those who have lower levels to develop respiratory infections.
Vitamin D is made from sunlight. A vitamin D supplement may be helpful for someone who is unable to get enough sunlight.
The Office of Dietary Supplements recommends that individuals aged 1 to 70 years receive at least 15 micrograms (or 600 international units) of vitamin D each day.
Take zinc
A 2012 meta-analysis of 14 scientific papers examined the effectiveness of zinc in treating the common cold.
Research showed that zinc supplement users had shorter cold symptoms than those who received a placebo. Their cold symptoms were reduced by about one to two days.
Zinc products can cause side effects, so it is important to be aware of them. According to the National Health Institutes’ National Center for Complementary and Integrative Health, intranasal zinc swabs and tablets can cause permanent loss or sense of smell. Zinc tablets, lozenges, and syrups can cause nausea and other minor digestive problems.
Vitamin C is a must!
A meta-analysis from 2013 examined whether vitamin C can reduce the severity or duration of common colds.
A study showed that vitamin C intake of at least 200mg per day did not decrease the chance of developing a cold. It did reduce the severity of symptoms by an average 8% for adults and 14% for children. This means that there are approximately one less days of symptoms.
According to the researchers, these findings must be confirmed by further controlled randomized trials.
When should you speak with a doctor
Cold symptoms may resemble COVID-19 so people who have them should consult a doctor. COVID-19, in addition to common cold symptoms, may also be triggered.
- Fièvre
- Breathing difficulty
- Loss of taste and smell
- Gastrointestinal issues such as vomiting or diarrhea
If someone has symptoms similar to COVID-19, a doctor can help them decide what next.
COVID-19 is mild and most people will recover at home. If you experience any of these symptoms, it is important to call 911.
- Having difficulty breathing or having trouble with your ability to breathe while walking or doing light activities.
- Persistent pain or pressure in the chest
- New confusion
- Bluish discoloration of the lips and face in people with lighter skin, and grayish or whitish discoloration for those with darker skin
According to the CDC:
- Cold symptoms can last for longer than 10 days
- Cold symptoms can be severe or uncommon
- A child under 3 months old becomes sick and experiences fever or lethargy.
- There has been exposure to COVID-19 patients
Similarities to flu
Flu symptoms may be similar to the common cold. This could include:
- Kopfschmerz
- Body aches
- Fièvre
- Chills
- Fatigue or weakness
The flu usually disappears within three to seven days. However, a severe case of the flu can last up to two weeks. Some people may develop complications from this illness. If you notice any of these symptoms, consult a doctor.
- Below 5 years old
- 65 or older
- pregnant
- Someone with an underlying medical condition
Summary
The common cold is not curable. Some steps can be taken to reduce the severity and lengthen the illness. These include drinking plenty of water, getting enough rest, eating healthy foods, and taking OTC medications and supplements.
A common cold usually goes away by itself. A doctor should be consulted if a person feels unwell after 10 days, or if they have severe symptoms.
Some cold symptoms are similar to other viral infections like the flu or COVID-19. A doctor can diagnose COVID-19 and advise on the next steps.
