Have you fallen victim to the horror Spring cold? The 6 best ways to beat it fast, according to doctors
IF you don’t have a cold right now, you probably know someone that does.
Spring is a peak time for colds, which means bugs are doing the rounds right now.
Turns out cold viruses thrive in warmer weather too, multiplying more easily in mild temperatures.
And as the sun comes out, so do we – socialising more and giving those pesky bugs the perfect chance to spread.
When a cold strikes, it can set you back for several days – even weeks.
Work, social plans and general day-to-day activities feel ten times harder when you’re suffering with a blocked or runny nose, a sore throat, fatigue and a cough.
Don’t expect to shift your cold quickly if you’re going about your normal routine.
Give yourself time to properly rest until you are better.
Dr Sherina Fernandes, Lead Physician at Bupa Health Clinics, says that resting allows your immune system to make the proteins it needs to fight infection.
“Mental rest plays a significant role in recovery,” she says.
“Stress can slow down your immune function, making it more difficult for your body to combat a cold.
“Taking time to unwind and engage in calming activities, like focused breathing and listening to music, can enhance your wellbeing during this time.”
Prioritising sleep is vital too; aim for more than eight hours, opting for an earlier bedtime than usual if you can.
Dr Fernandes adds: “Saving your energy is vital; it supports the repair of damaged cells and helps you bounce back more swiftly from your illness.”
According to the NHS, you can usually treat a cold without seeing your GP.
But if you’re desperate to hurry things along, follow these golden nuggets of expert advice…
1. UP YOUR ZINC
WHEN you’re battling a cold, a zinc supplement could help your body recover more effectively.
Dr Fernandes says: “Zinc plays a crucial role in looking after your immune system and can be consumed through the food you eat or if you prefer to take a supplement, zinc lozenges can be an effective way to ensure adequate intake.”
An analysis of research found that taking 75 milligrams (mg) to 100 mg of zinc every day, as soon as you notice a cold coming on, could reduce its duration by about two days.
Tuck into zinc-rich foods too such as meat, poultry, eggs, cheese, shellfish, root veg, nuts and seeds, and wholegrain cereals and breads.
2. COMBINE MEDS
DON’T underestimate the power of over-the-counter meds.
Paracetamol and ibuprofen can provide relief from symptoms such as headaches and sore throat and can also reduce a fever. They can be taken together.
“Paracetamol and ibuprofen work by blocking pain signals and reducing inflammation, making you feel more comfortable as your body fights off the virus,” says Dr Fernandes.
However, Dr Rosie Godeseth, associate medical director and GP at Vitality Health admits that they won’t cure you.
Too much caffeine can dehydrate you, impacting your recovery and making your symptoms feel worse
Dr Rosie Godeseth
“Paracetamol and ibuprofen help with different symptoms,” she says.
“Both reduce fevers, but if you have a terrible headache paracetamol will help, while ibuprofen is better at targeting sore throats and body aches due to its anti-inflammatory properties,” says Dr Godeseth.
Plus, Dr Fernandes says that paracetamol can be taken on an empty stomach, while ibuprofen is best taken with food.
Be sure to follow recommended dosages carefully to avoid any potential side effects.
3. CUT THE GREASE
IF you’ve still got an appetite or can taste food, think about what you are feeding your body.
What you eat can really help or hinder your recovery – whilst sugary, fatty and greasy foods such as pastries, cakes and crisps might be your go-to when you’re feeling down and under the weather, it’s important to swerve them when you have a cold.
“These types of foods can lead to inflammation in your body, making it more challenging for your immune system to function effectively,” says Dr Fernandes.
Instead, sip on soup – research has found that chicken soup could help lessen the inflammatory response associated with colds and ease symptoms of upper respiratory tract infections.
4. BAN BOOZE
IT might offer comfort but alcohol really could make your cold worse.
“Alcohol can dehydrate your body and impair your immune function, prolonging your recovery time,” says Dr Fernandes.
So avoid hitting the bottle even if you are feeling a tad better.
And Dr Godeseth says that it’s also best to avoid too much tea and coffee.
“They might make you feel like you have more energy, but too much caffeine can dehydrate you, impacting your recovery and making your symptoms feel worse.”
Hydrating fluids like water or herbal teas should be your new go-to.
5. SPOONFUL OF HONEY
IT’S not just an old wive’s tale: honey really can provide a natural remedy to your cold.
In a review published by Oxford University, honey was found to help significantly reduce cough severity and frequency compared to over-the-counter cough syrups or antibiotics.
“Honey’s effectiveness can be due to its natural properties, including antioxidant, antibacterial, and antimicrobial effects,” says Dr Fernandes.
“These characteristics help combat the underlying causes of cold symptoms while also providing a soothing effect on irritated throats.”
Try adding honey to your tea or take it by the spoonful.
HOW TO PREVENT YOUR COLD IN THE FIRST PLACE
OF course, avoiding a cold in the first place is better than having to try and get rid of one. Here’s how…
1. VITAMIN C
WHILST taking an immune-supporting vitamin C supplement every day won’t stop you getting a cold, research suggests that it can shorten the length of your cold when you do get one.
“This is particularly beneficial for individuals at higher risk of catching colds, such as children in group childcare settings during the winter months,” says Dr Fernandes.
It’s always better to take a few days off to rest and recover than to push yourself too hard and risk making your symptoms worse
Shyamal Patel
Enjoy vitamin C-rich foods too such as peppers, kiwis, oranges, tomatoes, blackcurrants, strawberries, and broccoli.
2. KEEP IT CLEAN
REGULARLY washing your hands with soap and water, especially after being in public places or touching surfaces that many people use, can significantly decrease your chances of picking up germs.
“Avoid touching your face, particularly your eyes, nose, and mouth, since these are common entry points for viruses,” adds Dr Fernandes.
3. JABS AWAY
IF you’re eligible, Dr Fernandes says you should get vaccinated against the flu – and get Covid boosters when offered.
The NHS offers the flu vaccine every autumn for free to:
- those aged 65 or over
- pregnant women
- anyone who has certain long-term health conditions
- anyone living in a care home
- those who are the main carer for an older or disabled person, receive a carer’s allowance
- those living with someone who has a weakened immune system.
4. THE 8-HOUR RULE
INTERESTINGLY, getting less than seven hours of sleep a night could make you 2.94 times more likely to develop a cold than if you sleep for eight hours or more, according to research.
Hitting the sack just an hour earlier, could really make all the difference to your health.
Can you predict a cold before it hits?
Writer Lucy Gornall thinks you can…
These days, smart watches and other smart tech can actually give you a good indication that you might be about to come down with something.
I’ve been wearing the Oura ring for 10 months now and twice, I’ve been alerted to the fact that my body is under more strain than usual.
“Fluctuations in your average body temperature, respiratory rate, resting heart rate, heart rate variability, and inactive time can all be signs that you need to take time to focus on rest and recovery,” says Shyamal Patel, Senior Vice President of Science at Oura.
Before getting sick last month, my resting heart rate overnight sat at 60 beats per minute (bpm).
This wouldn’t be a problem, however my usual resting heart rate is around 45.
Lo and behold, two days later I was on the cusp of a full-blown cold, sniffling and coughing and struggling with a sore throat.
But, because I had an inkling that I was about to get ill, I wound back my exercise, hopped into bed an hour earlier than usual and loaded up on all the vitamins I could before I fell ill, and I do genuinely think this stopped my cold from really coming out.
Dr Patel says that the most important thing is to listen to your body.
“It’s always better to take a few days off to rest and recover than to push yourself too hard and risk making your symptoms worse,” he says.
“With minor symptoms, your body might still feel prepared to engage in more moderate exercise like jogging or yoga. When you feel more major signs of strain, however, it might be time to allow yourself time to recover.”
Ultimately, when your body’s sick, it’s a sign to rest, and a few days of downtime will mean you aren’t left nursing a cold for several weeks.