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 stuffy nose, 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 escape cold-free this season, here’s how to prevent a cold when you feel it coming.
Want the secrets of how to prevent the common 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.
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
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.
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.
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.
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
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 in BMJ Open suggests that using zinc can potentially stop respiratory illness and shorten the duration of a cold. Foods high in zinc include blackberries, apricots, peaches, kiwis, guavas, and avocados. Increase eating these zinc-filled foods or opt for a supplement if you feel a cold coming.
When soap and water are out of reach, grab an alcohol-based hand sanitizer (with at least 60% alcohol) to zap germs and reduce your risk of getting sick. Hand sanitizer works by breaking down the outer shell of many germs, like cold viruses, stopping them from spreading. It’s your on-the-go germ fighter, perfect for when you’re touching public surfaces or shaking hands. While it’s not a total substitute for handwashing, it’s a strong defense to help keep you and others healthy.
Germs can lurk on surfaces for hours — or even days — waiting for their chance to spread. Regularly wipe down frequently touched surfaces like doorknobs, keyboards, and phones to stop those germs from hitching a ride on your hands. Use disinfecting wipes or sprays with virus-busting ingredients like alcohol or hydrogen peroxide to keep viruses from spreading. This is especially important in shared spaces like kitchens, offices, and bathrooms where germs tend to gather.
Feel that tickle in your throat? Time to hydrate! Staying hydrated helps your immune system stay in tip-top shape and thins mucus, making it easier for your body to get rid of germs. Dehydration thickens mucus, which can lead to more intense congestion. While water is a go-to, herbal teas or electrolyte drinks can also help keep you hydrated and soothe your throat when you’re feeling off.
Your body needs sleep to repair and strengthen its immune system. When you’re sleep-deprived, your body makes fewer of the protective proteins that help fight infections and inflammation. One study found those who sleep six hours or less nightly on a regular basis are four times as likely to catch a cold. So, listen to your body — rest up and let it do what it does best: heal and recharge.
Dry air can be a cold’s best friend, making it easier for viruses to take hold. A humidifier can help by adding moisture to the air, soothing dry nasal passages, and creating a less welcoming environment for germs. Plus, it helps ease congestion and makes breathing a bit easier when you're under the weather. If you don’t have a humidifier, a hot shower can do the trick — the steam opens up the nose and sinuses, providing instant relief for nasal congestion. For an extra kick, try using essential oils like eucalyptus or peppermint!
A saline nasal spray is like a gentle flush for your nose, washing away germs, allergens, and irritants that can lead to congestion. Keeping your nasal passages moist also helps prevent viruses from sneaking in. Saline sprays are safe for daily use, unlike decongestant sprays, which can sometimes make things worse if overused. Using one at the first sign of a cold can help keep your nose clear and reduce discomfort.
Despite your best efforts — including the prevention methods above — maybe you've caught a common 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
* Nasal congestion
The common cold is caused by viral infections and cannot 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, making up around 10 to 40 percent of colds.
Here are some more common cold facts:
Note: It can be tough to distinguish between a cold, COVID-19, and the flu, as they have similar symptoms. If you’re sick, it’s best to stay home and rest for recovery.
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 cold medicine 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, especially if you have a weak immune system.
Here’s to keeping colds away and making it through the cold and flu season.
What are your favorite cold prevention methods? Share your thoughts down below!
Editors Note: This post was updated in October 2024 for freshness, accuracy, and comprehensiveness.