When you feel the first signs of a scratchy throat, fatigue or a runny nose, it’s time to act fast.
The quicker you respond, the better your chances are of reducing symptoms and shortening the duration.
Here are some smart and easy ways to fight off a cold before it takes over.
Add honey to warm water
Honey isn’t just sweet in your tea, it’s naturally antibacterial and can soothe irritation in the airways.
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One to two tablespoons, either directly or stirred into warm tea or water, can help ease coughing and throat irritation.
It's suitable for both adults and children over one year of age.
Drink plenty of fluids
Staying hydrated is essential for keeping your mucous membranes moist and your body ready to fight infection.
Water and juice can ease symptoms like sore throat and congestion. Avoid alcohol and caffeinated drinks, as they can be dehydrating.
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If your throat hurts, try sucking on ice chips.
Move your body gently
Some light activity can boost your immune system. If you feel up to it, go for a short walk or do some gentle yoga.
But if you're running a fever, coughing, or feeling achy, rest is the best medicine. If you have a chronic illness, consult your doctor before exercising while sick.
Eat nutrient-rich foods
Your body needs fuel to fight off illness. Prioritize protein-rich foods like lean meat, fish or beans, and add whole grains and antioxidant-rich fruits and vegetables.
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Vitamins and minerals play a crucial role in supporting your immune system.
Enjoy a warm bowl of soup
Chicken soup is a classic for a reason, it’s soothing and may have anti-inflammatory benefits.
If you prefer a plant-based option, go for a hearty vegetable or lentil soup. Either way, a hot bowl can warm you up and help you feel comforted while you heal.
Gargle with salt water
Mix half a teaspoon of salt into a glass of warm water and gargle it several times a day. This can ease throat pain and reduce inflammation.
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Just make sure children are old enough to gargle safely without swallowing.
Take a sick day
Rest is key to recovery. Staying home allows your body to heal and helps prevent spreading the cold to others.
You're most contagious in the first few days, so avoid contact with others, wash your hands often, and consider wearing a mask if you're around people.
Use over-the-counter medicine
Pain relievers like acetaminophen can reduce fever and body aches. For runny noses and watery eyes, antihistamines like cetirizine may help.
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Decongestants can also ease breathing. Always read the labels carefully and avoid giving adult medications to children.
Try a nasal spray
Saline sprays help moisturize nasal passages and loosen mucus. Use it as soon as symptoms appear for best results.
Pair it with a hot shower for added relief, the steam can help open up your sinuses and make breathing easier.
Monitor your symptoms
Colds usually clear up within a week, but if symptoms worsen or last more than 10 days, it’s time to see a doctor.
Pay special attention if you’re in a high-risk group, such as children under 5, seniors, pregnant individuals or those with chronic health conditions.
This article is based on information from Health.com.