Key takeaways:
The common cold is caused by highly contagious viruses, so frequent and diligent handwashing is your primary defense.
Getting plenty of sleep, reducing stress, and eating a nutritious diet can help you build a strong immune system to fight off cold viruses.
If you do come down with a cold, saltwater gargles, zinc lozenges, and rest can help you feel more comfortable and ease your symptoms.
Catching a cold is unavoidable for most people. While cold symptoms are usually mild and short-lived, the sneezing, runny nose, and sore throat can last up to 3 weeks. These symptoms tend to resolve on their own, but they can be annoying, and most people want to avoid them.
The best way to completely stop a cold before it starts is to avoid people who have a cold. But this can be hard. This is because you can spread a cold virus before you develop symptoms. Not only that, more than 200 different viruses cause the common cold. So, dodging them is difficult.
What can you do once you feel the scratchy throat and runny nose coming on? Let’s take a look at how the research supports nine common cold remedies.
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1. Reduce stress
Research shows that stress can lower your immune response. A weakened immune system can make you more vulnerable to many different infections.
In one study, researchers found that people who reported higher levels of psychological stress had higher rates of infection when exposed to a cold virus. In other words, the more stressed you are, the easier it is for a cold virus to infect you.
There are many stress-management techniques out there. A few options include:
Light exercise, like yoga
2. Try zinc
Zinc is an essential mineral found in the foods we eat. Zinc is also marketed as a supplement to help ward off colds. There’s evidence that zinc can reduce the severity and duration of a cold. But in order to reap this benefit, you need to begin taking zinc within 24 hours of first noticing cold symptoms.
You may start to feel better about a day sooner, on average. Unfortunately, there’s no data to show that zinc can prevent you from catching a cold in the first place.
It’s best to stick to zinc lozenges or supplements you take by mouth. Zinc nasal sprays have been linked to a loss of smell, so you may want to avoid those.
How long does a cold last? Here’s what to expect from the four stages of the common cold.
Overwhelmed by choices at the pharmacy? Read our pharmacist tips on how to choose the best cold and flu medicine for your symptoms.
“Get plenty of rest,” they say. While this may sound like sensible advice, it’s not always easy in practice. Review these tips for getting good-quality rest when you’re sick with a cold.
3. Take vitamin D if your levels are low
Vitamin D supplements likely won’t prevent you from getting a cold if you have normal vitamin D levels. But vitamin D plays a key role in keeping your immune system healthy. And many people have lower-than-normal vitamin D levels — especially in the wintertime.
Having a low vitamin D level may put you more at risk of getting colds and other respiratory infections. In fact, there’s evidence that people with low vitamin D who take vitamin D supplements get fewer colds.
4. Stay hydrated
Have you heard that you need to drink plenty of fluids to prevent or fight off a cold? Surprisingly, scientists haven’t really studied whether drinking lots of fluids helps prevent or treat a cold. That said, it’s important to replace any fluids you lose, especially if you have diarrhea or vomiting.
- Promethazine DMGeneric Pherazine DM
- Bromfed DMBrompheniramine/Dextromethorphan/Pseudoephedrine
- HyosyneHyoscyamine
Don’t overdo it though. Overhydrating can lead to dangerous complications, like low sodium levels in your blood (hyponatremia).
There are also some drinks to avoid when you feel a cold coming, including:
Alcohol: Drinking alcohol can make you dehydrated, making it harder to fight off a cold. It also weakens your immune system, making it tougher for your body to fight the infection.
Excessive caffeine: Consuming too much caffeine can disrupt your sleep, which is essential for recovery. Consider limiting caffeinated beverages like coffee or soda when you’re experiencing symptoms of a cold.
Sugary drinks: Consuming too much sugar can increase inflammation and may worsen cold symptoms.
5. Eat nutritious foods
The food you eat provides the building blocks for a healthy body. Building your immune system requires getting adequate nutrition all year — not just when you’re exposed to a cold virus. Prioritizing nutritious foods every day means you’re ready to fight off a cold virus when it inevitably hits.
Your food choices also matter when you start noticing cold symptoms. You may be able to help relieve symptoms by eating foods like:
Garlic
Ginger
Honey
Chicken soup
Meanwhile, other foods high in refined sugar might make them worse.
6. Rest up
Getting good sleep regularly may help fend off colds. Some evidence suggests that people who sleep fewer than 6 hours a night catch colds more easily than those who sleep more than 7 hours. Another study showed that people who slept fewer than 7 hours a night were almost 3 times more likely to develop cold symptoms than those who slept more than 8 hours a night.
Try to get at least 7 to 9 hours of sleep each night for the best health. This may also help keep cold symptoms at bay.
If you’re having trouble getting enough quality sleep when you have a cold, you aren’t alone. Cold symptoms like congestion and cough can make it challenging to rest. To get better sleep when you have a cold, try sleeping with your head raised, and make sure you’re addressing your cold symptoms.
7. Wash your hands
Routine handwashing with soap and water can help prevent the spread of the common cold and other respiratory illnesses. Be especially mindful of keeping your hands clean when you’re in public spaces. If you’re unable to wash your hands with soap and water, you can use a hand sanitizer with at least 60% alcohol after touching any surface. And try to avoid touching your face and eyes.
While handwashing may not help your symptoms once they develop, it may help keep you from spreading germs to others.
8. Gargle with salt water
An itchy or sore throat may be one of the first things you notice when you’re coming down with a cold. Gargling with salt water is a safe and easy at-home remedy that can bring some relief. A saltwater gargle when you have a cold may help to:
Lessen throat pain
Loosen mucus in the throat
Reduce throat inflammation
Gargling with salt water may also lower how much virus or bacteria is in your throat. A small study found that people who gargled with salt water 3 times a day were about 35% less likely to develop an upper respiratory tract infection like the common cold.
9. Take probiotics
A lot of clinical studies have looked at whether taking probiotics can improve immunity. Most of these studies have shown that taking probiotics can prevent, shorten, or lessen cold symptoms. Probiotics had a positive effect in terms of missed workdays, overall discomfort, and need for other medications.
But getting immunity benefits from probiotics is a long-term game. You have to start taking them before you catch a cold. It takes days to weeks for probiotics to do their job in your gut and improve your immunity.
When should you see a doctor for your cold?
Most colds go away on their own. But sometimes they can turn into something more serious — especially if you have an underlying medical condition. Call a healthcare professional if:
Your symptoms start to get better but then worsen
Your symptoms last 10 or more days
Your fever lasts more than 3 days
You have shortness of breath
You have chest pain or dizziness
You cough up bloody mucus
Frequently asked questions
There are hundreds of different viruses that can cause the common cold, so it’s easy to get infected more than once. You may catch colds frequently if you’re exposed to viruses often, have close contact with others, or your immune system is temporarily run down. Factors like stress, poor sleep, or not washing your hands regularly can also make infections more likely.
No, OTC cold medications won’t prevent a cold. But they can make your cold symptoms easier to tolerate while your body recovers from the infection. These include medications like:
Pain relievers and fever reducers, like acetaminophen and ibuprofen
Decongestants, like pseudoephedrine
Nasal sprays, like fluticasone
Cough medications, like guaifenesin and dextromethorphan
Always take OTC medications as directed on the label. And talk to your primary care provider first if you’re taking prescription medications or have any medical conditions.
Many people reach for vitamin C supplements when they start to feel sick. Also, many OTC cold remedies include vitamin C. However, there’s no solid evidence that vitamin C supplements help prevent or treat a cold.
While vitamin C does play a role in immune system function, most people get more than enough vitamin C from their diets. Boosting vitamin C levels beyond what’s considered “normal” doesn’t provide an additional benefit.
There are hundreds of different viruses that can cause the common cold, so it’s easy to get infected more than once. You may catch colds frequently if you’re exposed to viruses often, have close contact with others, or your immune system is temporarily run down. Factors like stress, poor sleep, or not washing your hands regularly can also make infections more likely.
No, OTC cold medications won’t prevent a cold. But they can make your cold symptoms easier to tolerate while your body recovers from the infection. These include medications like:
Pain relievers and fever reducers, like acetaminophen and ibuprofen
Decongestants, like pseudoephedrine
Nasal sprays, like fluticasone
Cough medications, like guaifenesin and dextromethorphan
Always take OTC medications as directed on the label. And talk to your primary care provider first if you’re taking prescription medications or have any medical conditions.
Many people reach for vitamin C supplements when they start to feel sick. Also, many OTC cold remedies include vitamin C. However, there’s no solid evidence that vitamin C supplements help prevent or treat a cold.
While vitamin C does play a role in immune system function, most people get more than enough vitamin C from their diets. Boosting vitamin C levels beyond what’s considered “normal” doesn’t provide an additional benefit.
The bottom line
You can catch a cold anytime of the year, but steering clear of crowded places and people who are sick may lower your chances of getting sick. Getting plenty of rest, eating a nutritious diet, and reducing stress may also lower your risk of getting sick if you’re exposed to a cold. If you feel cold symptoms coming on, try out some home remedies to ease the discomfort. Zinc, saltwater gargles, and rest can help you feel more comfortable and get back to your normal self sooner than later.
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References
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Satomura, K., et al. (2005). Prevention of upper respiratory tract infections by gargling: A randomized trial. American Journal of Preventative Medicine.
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