Most people can get over a cold or the flu without any medication. Getting plenty of rest and drinking a lot of fluids is the first line of treatment. Other simple home remedies can help as well. Some suggestions:
- Use a humidifier. Moist air helps break up mucus, making it easier to cough it up. It can also relieve a runny nose as well as general discomfort in your nasal passages. Try running a humidifier at night or breathing steam from a hot shower or a bowl of hot water.
- Gargling salt water can relieve a sore throat, says Dr. Schachter. Sucking on throat lozenges, hard candy or popsicles can also relieve throat pain.
- Honey has been shown to be effective at relieving coughs in young children. Added to hot water with lemon, it can also relieve a sore throat and break up mucus.
- Chicken soup. Beyond being comforting, chicken soup can actually help relieve cold symptoms. Dr. Schachter says that research has shown it to have anti-inflammatory effects. In addition, the steam from a hot bowl of soup can help break up mucus. And chicken soup is also a good source of fluids and salt that can help keep you hydrated. Plus, it’s a balanced meal with carbs, protein and healthy fats that is easy to eat when you’re not feeling well.
It is possible to avoid catching a cold. There’s plenty you can do to protect yourself and boost your immune system. The first step is to limit your exposure to viruses. Avoid contact with people who are sick. Wearing a mask in crowded places, such as public transportation, may help protect you.
You’ll also want to wash your hands frequently. According to the Centers for Disease Control and Prevention (CDC), washing your hands can help prevent the spread of viral infections. But be sure to do it correctly:
- Scrub your hands for about 20 seconds with warm or cold water.
- Be sure to get under your fingernails.
- Dry your hands with a clean paper towel.
- Turn off the faucet and open the door with the paper towel to avoid picking up more germs.
- If you don’t have soap and water readily available, use an alcohol-based hand sanitizer.
There are also things you can do to strengthen your immune system so that it can fight off infections more effectively.
- Quit smoking. “Smoking hinders your innate immune system, the barrier defenses that protect against viruses and bacteria,” says Dr. Schachter. It also makes it harder for your airways to clear away mucus, which contains germs.
- Limit the booze. Drinking too much alcohol can weaken your immune system.
- Get a handle on stress. Ever wonder why you always seem to come down with a nasty cold when you’re stressed? “Stress can depress your immune system,” says Dr. Li. “Even routine annoyances, like traffic jams, are linked to infection,” adds Dr. Schachter. Dr. Li recommends meditation, exercise and socializing to lower stress.
- Get plenty of sleep. “Your immune system recharges while you are sleeping,” says Dr. Li. And research shows that sleep loss can hurt your immune system.
- Stay active. Exercise boosts the number of T cells in your body, and T cells help your immune system fight infections, says Dr. Schachter. Exercise can also help you sleep better, experience less stress and maintain a healthy weight — all things that strengthen immunity.
Eating a healthy diet can also help your immune system. A balanced diet rich in fruits and vegetables, whole grains, beans, lean protein and healthy fats will provide all the nutrients you need for a strong immune system.
Eating foods that promote gut health is also important. Believe it or not, the microbes in your gut play an important role in maintaining your immune system. A high-fiber, plant-rich diet supports the growth of good microbes in your gut, while diets high in processed foods, refined sugar and red meat can increase harmful bacteria in the gut. Fermented foods and drinks are great for gut health. Those include:
- Kefir
- Yogurt with live active cultures
- Fermented vegetables, such as sauerkraut and kimchi
- Tempeh
- Kombucha tea
- Miso
Here’s a look at 3 common supplements often touted as being helpful against respiratory bugs.
- Zinc. The National Institutes of Health says that zinc, a micronutrient, may help treat colds. But it can cause side effects and interact with certain medicines, so talk to your doctor first. Oral zinc is available over the counter as a lozenge, tablet or syrup. Research shows that oral zinc can help reduce the length of a cold if you take it within 24 hours of the start of your symptoms. Don’t use intranasal products, which have been linked to permanent loss of the sense of smell.
- Echinacea. This herb belongs to the daisy family and has been used for centuries to treat colds. But research on it has been mixed. “It may stimulate immune cells to gobble up bacteria and viruses. But clinical trials have failed to demonstrate significant benefits,” says Dr. Schachter. While it’s considered safe for short-term use in most adults, some people may develop an allergic reaction to it, such as a rash.
- Vitamin C. Research shows that this popular go-to remedy isn’t actually that effective. Taking vitamin C supplements has not been shown to prevent colds. It might help you get over a cold a little bit faster, but not by much. And avoid megadoses — they’re not effective, and they can cause stomach problems.
Yes. Here are a few reasons:
- It can prevent you from getting the flu. During the 2022–2023 flu season, the CDC estimated that flu vaccinations prevented about 6 million cases of the flu, 2.9 million flu-related medical visits, 65,000 hospitalizations and 3,700 deaths.
- If you do get the flu, you’re much less likely to get very sick. One study found that vaccinated adults hospitalized with the flu had a 26% lower risk of intensive care admission and a 31% lower risk of death compared with unvaccinated adults.
- It can help prevent other chronic health conditions from getting worse. The flu itself can worsen heart disease, chronic lung disease and diabetes. The flu vaccine helps protect against that.
- It can protect your unborn baby. If you’re pregnant, the flu vaccine won’t just protect you — your infant will also be protected for several months after they are born, until they are old enough to get vaccinated.
- It protects the people around you. Even if you are not at high risk of flu complications, you could pass the flu on to other people who are. Vaccination reduces the spread of the illness, which can help protect the most vulnerable people.
The CDC recommends that everyone 6 months of age and older get a flu vaccination every year. For most people, September or October is a good time to get vaccinated. The vaccine takes about 2 weeks to become fully effective, so be sure to get it well in advance of holiday travel and gatherings. If you’re not up to date with your other boosters or vaccines, it’s a good idea to get those at the same time too.
Need a health plan for you or your family? Explore your options now, or contact a licensed insurance agent at 1-844-211-7730.
For informational purposes only. This information is compiled by UnitedHealthOne and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.
Sources:
Centers for Disease Control and Prevention. “Cold versus flu.” September 29, 2022. Retrieved from https://www.cdc.gov/flu/symptoms/coldflu.htm
Centers for Disease Control and Prevention. “Common cold.” June 27, 2023. Retrieved from https://www.cdc.gov/antibiotic-use/colds.html
Center for Disease Control and Prevention. “Diagnosing flu.” October 3, 2022. Retrieved from https://www.cdc.gov/flu/symptoms/testing.htm
Centers for Disease Control and Prevention. “Disease severity of respiratory syncytial virus compared with COVID-19 and influenza among hospitalized adults aged ≥60 Years — IVY Network, 20 U.S. States, February 2022–May 2023.” October 6, 2023. Retrieved from https://www.cdc.gov/mmwr/volumes/72/wr/mm7240a2.htm
Centers for Disease Control and Prevention. “Flu season.” September 22, 2022. Retrieved from https://www.cdc.gov/flu/about/season/index.html
Centers for Disease Control and Prevention. “Flu treatment.” February 2, 2024. Retrieved from https://www.cdc.gov/flu/treatment/index.html
Centers for Disease Control and Prevention. “For healthcare providers.” January 18, 2024. Retrieved from https://www.cdc.gov/rsv/clinical/index.html
Centers for Disease Control and Prevention. “Key facts about influenza (flu).” October 24, 2022. Retrieved from https://www.cdc.gov/flu/about/keyfacts.htm
Centers for Disease Control and Prevention. “Key facts about seasonal flu vaccine.” August 25, 2023. Retrieved from https://www.cdc.gov/flu/prevent/keyfacts.htm
Centers for Disease Control and Prevention. “Respiratory syncytial virus (RSV) immunizations.” August 30, 2023. Retrieved from https://www.cdc.gov/vaccines/vpd/rsv/index.html
Centers for Disease Control and Prevention. “Show me the science — why wash your hands?” May 4, 2023. Retrieved from https://www.cdc.gov/handwashing/why-handwashing.html
Centers for Disease Control and Prevention. “Six steps to enhance immunity.” September 5, 2023. Retrieved from: https://www.cdc.gov/nccdphp/dnpao/features/enhance-immunity/index.html
Centers for Disease Control and Prevention. “Stay up to date with COVID-19 vaccines.” January 18, 2024. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/vaccines/stay-up-to-date.html
Centers for Disease Control and Prevention. “Symptoms of COVID-19.” January 24, 2024. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/symptoms-testing/symptoms.html
Harvard T.H. Chan School of Public Health. “Nutrition and immunity.” Retrieved from https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/ Accessed on February 23, 2024
Mayo Clinic. “Fever treatment: Quick guide to treating a fever.” February 26, 2022. Retrieved from https://www.mayoclinic.org/diseases-conditions/fever/in-depth/fever/art-20050997
National Center for Complementary and Integrative Health. “5 tips: Natural products for the flu and cold: What does the science say?” February 27, 2024. Retrieved from https://www.nccih.nih.gov/health/tips/tips-natural-products-for-the-flu-and-colds-what-does-the-science-say
National Institutes of Health: Office of Dietary Supplements. “Zinc.” September 28, 2022. Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
National Library of Medicine: MedlinePlus. “How to treat the common cold at home.” February 2, 2023. Retrieved from https://medlineplus.gov/ency/patientinstructions/000466.htm
National Library of Medicine: MedlinePlus. “Vitamin C and colds.” January 29, 2022. Retrieved from https://medlineplus.gov/ency/article/002145.htm
The University of North Texas Health Science Center at Fort Worth. “Fall/winter season brings back COVID: What to know, how to protect yourself and others.” October 16, 2023. Retrieved from https://www.unthsc.edu/newsroom/story/fall-winter-season-brings-back-covid-what-to-know-how-to-protect-yourself-and-others/
Compliance code:
50775-X-0524