Millions of people catch the common cold each year. A cold is a viral infection that causes a runny nose, sore throat, cough, and congestion. Most people recover from a cold within about ten days. There are things you can do to lower your risk of getting a common cold and flu, like washing your hands often with soap or using alcohol-based hand sanitizer. Drinking plenty of fluids helps prevent dehydration and soothes a scratchy throat.
The flu is a contagious respiratory illness caused by influenza viruses.
Wash your hands often
Many colds and the flu are caused by viruses that spread when people touch their eyes, nose, or mouth with unwashed hands. Washing your hands often, for 20 seconds at least, and using alcohol-based hand sanitizer can help prevent these germs from spreading. It’s also important to regularly clean and disinfect frequently touched surfaces at home, work, and school.
Most people get two or three colds each year, but weakened immune systems and those with respiratory conditions may develop more severe symptoms. The flu is less common than a cold but can cause serious illnesses, such as pneumonia, bronchitis, and even heart attacks. Coughing and sneezing into tissues and throwing them away right away helps reduce the spread of these germs. When you don’t have a tissue, cough or sneeze into the bend of your elbow, which is a part of your body less likely to be touched by others.
Stay away from people who are sick
When someone in your home is sick, avoid touching them unless necessary. Wash your hands often, especially before and after touching a sick person or using the bathroom. If soap and water aren’t available, a hand sanitizer with at least 60% alcohol can help.
Cover your mouth and nose when coughing or sneezing, and throw away used tissues immediately. Keep sick family members isolated to one room in the house and ensure they have plenty of supplies like tissue, trash can, medicine, and drinks. If sick for an extended period, ask them to wear a mask. If they have a high fever, chills, or symptoms lasting more than ten days, consult your healthcare provider immediately.
Drink lots of fluids
Focus on drinking water and low-sugar beverages like tea or unsweetened coffee. Add a squeeze of lemon or a slice of fresh fruit to your drink for flavor and extra vitamins. Avoid salty foods, sugary juices, and high-fat dairy that can be dehydrating.
In addition to getting enough fluids, eat lots of leafy green vegetables such as spinach and kale, which provide antioxidants and nutrients that optimize immune function. Also, add a healthy dose of probiotics by eating yogurt. This will help fight off infection and strengthen your digestive tract. Washing hands often, not touching the eyes, nose, or mouth, and using alcohol-based hand sanitizer are other vital steps in keeping your body strong and resisting germs.
Get a flu shot
Getting the flu shot each year helps protect against infection. It also reduces the likelihood of serious complications, such as ear or sinus infections, pneumonia, and heart or brain inflammations.
In injection or nasal spray form, the vaccine contains tiny amounts of weakened or “dead” viruses that cannot give you influenza. The Food and Drug Administration (FDA) reviews and approves the vaccine before each flu season based on which strains are most likely to appear that year.
A few people can experience mild side effects, such as a sore arm or slight fever, but these usually disappear within a day or two. A flu shot is recommended for everyone, especially older adults and those with underlying health conditions such as diabetes or chronic lung diseases like asthma. This is because they are more prone to severe complications from the flu. A recent study found that seniors who got the flu shot were half as likely to be hospitalized for respiratory illnesses than those who didn’t.
Eat a healthy diet
Eating a balanced diet rich in nutrients helps protect against many chronic noncommunicable diseases, including the common cold. Choose foods from each group and limit added salt, sugars, and industrially-produced trans and saturated fats.
Get plenty of exercises
Regular exercise gives your immune system a natural boost that can help fight off germs. Studies show that moderate-intensity exercise, such as a brisk walk, can increase your body’s immune cell counts.
However, once you’re sick with a cold or the flu, getting plenty of exercise may not make it go away faster. Mild to moderate exercise shouldn’t prolong your illness or worsen symptoms but don’t push yourself too hard.
It’s OK to exercise as long as your symptoms are “above the neck” — runny nose, nasal congestion, sneezing, and a minor sore throat. However, if you have chest congestion or a hacking cough, that indicates your body is working overtime to fight infection, and you should reduce your workout’s intensity and duration. Also, practice proper respiratory etiquette by covering your mouth and nose while coughing or sneezing and washing your hands afterward. It would be best to use hand sanitizer often, especially during cold and flu season.
Get a good night’s sleep
Getting enough sleep each night is one of the most important things you can do to maintain good health. According to Houston Advanced Nose & Sinus, chronic sleep deprivation can have numerous adverse effects on the body and brain, making it more susceptible to infection and disease.
During sleep, your body’s cells and proteins repair themselves. It’s also when the immune system performs its most influential work. Studies show that proper sleep supports the creation of long-lasting immunological memories, which help the body recognize and quickly destroy invaders like germs and viruses.
In addition to promoting recovery, adequate sleep helps you stay alert and focused during the day. A good night’s sleep is as crucial to overall well-being as eating a healthy diet and exercising regularly. Most adults need between seven and nine hours of sleep each night. Those who routinely sleep less than that are at increased risk of common colds and flu.
The Bottom Line
The common cold is a viral infection of the upper respiratory tract that causes symptoms like a runny nose, coughing, sneezing, a scratchy or sore throat, and watery eyes. The most common viruses that cause the common cold are rhinoviruses. A cold usually runs its course without complications in seven to ten days. See your healthcare provider if it lasts longer or if your symptoms are severe. Antibiotics don’t help treat the common cold, but acetaminophen (Tylenol(r)) can reduce fever and relieve pain.
To prevent colds and flu, practice good hand hygiene by washing your hands frequently with hot, soapy water and drying them thoroughly with a paper towel or cloth. Avoid close contact with people who are sick, and stay home from work or school if you are sick. If you are a parent, keep your children home from school or daycare while sick to help prevent spreading their illness to others. Cough or sneeze into a tissue and throw it away rather than into your bare hands. Cover your mouth and nose with a tissue when coughing or sneezing, and consider wearing a mask if possible. Wash frequently touched surfaces and objects, including toys, with a disinfectant, such as a household cleaner or alcohol-based hand rub.
