It’s the height of the cold and flu season. If you’re good at listening to your body, though, you can learn how to prevent a cold when you feel it coming. Or, at the very least, do your best to lessen the symptoms.
Colds are sneaky: you’re fine one day and then you’re feeling terrible the next. But sometimes you can feel the tell-tale signs over a period of a few days: a scratchy throat, watery eyes, and fatigue seemingly come out of nowhere.
If you haven’t gotten a cold this season, don’t think you’re off the hook just yet. Most adults average two to three colds annually and February is the peak time to catch one, according to the Centers for Disease Control and Prevention (CDC).
To help you try and escape cold-free this season, here’s a look at how to prevent a cold when you feel it coming.
Important Facts About the Common Cold
Colds come from viral infections and can’t be treated with antibiotics. With more than 200 cold viruses known to cause the common cold, it can be hard to pinpoint exactly which strain is impacting you. Rhinovirus appears to be the most common cause, which makes up around 10 to 40 percent of colds.
Other common cold viruses include respiratory syncytial virus (RSV) and coronavirus, according to the American Lung Association.
Here are some more common cold facts:
- Colds last around a week - A week can feel like forever when you’re feeling crummy, but luckily, if you’re healthy it’s a relatively short time. Some colds can last longer.
- Colds are contagious - The reason millions of adults catch colds each year is that the fluid with the cold virus is transferred by touch or inhaled, making it easy to spread.
- Smokers struggle with colds - While most individuals can easily fight off a cold, smokers often have a hard time doing so because their lungs aren’t fully functioning. Smokers often have more severe symptoms than non-smokers.
- There’s no cure - Unfortunately, there isn’t an antibiotic or easy cure for the cold. Once it’s in your body, the best way to recover is to rest and drink healthy fluids like water.
Note: It can be tough to distinguish between a cold, COVID, and the flu. If you’re sick, it’s best to stay home and rest for recovery.
Six Tips on How to Prevent a Cold When You Feel It Coming
Want the secrets of how to prevent a cold?
Whether you’ve spent time around an ill person or just feel off, you can generally tell if you might be at a higher risk for catching a cold. Thankfully, while colds are tiresome and uncomfortable, they’re mostly harmless.
Here are some essential tips and daily habits to try long before the worst of your symptoms start.
Tip #1: Wash Your Hands
This is one of the top ways to prevent colds. Just wash your hands! Any time you’re out in public, handle trash, change a diaper, or even feed a pet — wash those hands. Warm, soapy water is best. When you’re feeling even slightly under the weather, you don’t want to risk picking up anything else that could compromise your immune system. Scrub for 30 seconds, rinse, and fully dry. Drying your hands thoroughly is especially important as it reduces the spread of germs, according to Mayo Clinic.
Related: Clean Hands, Clean Office: The Importance of Handwashing at Work
Tip #2: Soak in Epsom Salt
Epsom salt contains two key ingredients: sulfate and magnesium. Paired together, it’s believed these can detoxify the body. Feeling crummy and like a cold is coming? Soak in a mixture of warm water with Epsom salt to relieve sore muscles and draw out any toxins. Magnesium is also thought to be helpful in reducing overall inflammation, according to some research.
Tip #3: Try Echinacea
This herb is a favorite in the alternative medicine world. Whether you try it in tea or capsule form, if you’re not allergic to the herb, it’s worth a shot. It’s often used to shorten a cold’s length and reduce symptoms like fever or sore throat. Some studies indicate it may help you feel better faster. Other clinical studies found the use of echinacea reduced the odds of catching a cold by 58%, according to Mount Sinai.
Tip #4: Use a Sinus Rinse
The use of nasal irrigation products is an excellent way to keep the sinuses clean. It’s been shown to be effective for clearing congestion for those suffering from allergies, colds, sinus infections, and other issues. Even the American Academy of Allergy Asthma & Immunology recommends it on its website. Don’t forget to use filtered or distilled water; never use tap water for your sinus rinse.
Tip #5: Eat Immunity Superstars
Your diet is one of the best ways to support your immune system. The stronger your immunity, the less likely you are to catch a cold. Consider adding a variety of immunity “superstars” to your diet. This includes foods rich in vitamin C like bell peppers, strawberries, cantaloupe, and elderberry syrup. Vitamin A, which also helps the immune system, can be found in chile peppers and butternut squash. Eat the rainbow daily for the best benefits!
Related: The Best Food and Drink for the Flu to Heal Up Fast
Tip #6: Try Zinc
Zinc is essential for wound healing and also aids the immune system. Most people who eat a varied diet find they aren’t zinc deficient. But one study suggests in BMJ Open reported using zinc can potentially stop respiratory infections and shorten the duration of a cold. Foods high in zinc include blackberries, apricots, peaches, kiwi, guavas, and avocados. Increase eating these zinc-filled foods or opt for a supplement if you feel a cold coming.
Dealing With a Cold: What to Expect and What to Do
Despite your best efforts — including the prevention methods above — maybe you've got a cold. If you’re healthy for the most part, it will be over soon as long as you take the time to rest.
Cold symptoms vary from person to person, but some of the most common symptoms include:
- Sore throat
- Runny nose
- Coughing
- Sneezing
- Headaches
- Body aches
While you can’t always completely derail a cold, you can try various techniques to reduce its severity. Certain methods are tried and true and often recommended by physicians including hydrating, resting, eating well, and relaxing.
Try these next time the sniffles hit:
Hydrating
Above anything else you may try, staying hydrated is one of the most important remedies for fighting off a cold. Drink plenty of water to stave off worsening headaches from dehydration. Drinking fluids like warm tea and honey can also soothe the throat while breaking up mucus. Those who stay hydrated find they can often lessen their congestion by thinning out mucus.
Resting
As you sleep, your body repairs its cells. When you’re sick, it’s essential your body has time to rest to do this important task. As a cold prevention measure, getting enough sleep every night — between seven to eight hours is key — can keep your immune system strong. One study found those who sleep six hours or less nightly on a regular basis are four times as likely to catch a cold!
Eating
While you may not feel like eating a huge salad, you can still get in your essential nutrients that help the body heal. Opt for a smoothie filled with nutritious options like oranges, spinach, avocado, mango, and pineapple. Add some plant-based protein powder for an extra-filling option.
Chill Out
Yes, stress plays a role in how often you get sick. If you’re stressed to the max, your body pumps out more cortisol, the stress hormone. This can weaken your body’s ability to fight off even the common cold. Make self-care a regular priority; not just when you’re feeling as wound up as a yo-yo.
Prevention Begins With Good Habits
As with most good health, preventing colds in the first place begins with healthy habits. Wash your hands, stay away from sick people, eat well, and exercise. The basics, really.
Keep in mind, though, that even healthy adults average a few colds a year. With plenty of rest and hydration, you’ll be back to feeling normal in no time. Pain relievers can help with muscle aches or headaches and decongestants can help you feel less stuffy, too.
Colds do last about a week. If you have high temperatures or ongoing severe symptoms, check in with your doc to make sure another secondary infection or issue isn’t the problem.
Here’s to keeping colds away and making it through the cold and flu season. It’s almost over!
What are your favorite cold prevention methods? Share your thoughts down below!
