Content

• Steps
• Advice
• Warning

The best way to avoid severe cold symptoms is to prevent a cold in the first place. Since it's not always possible to avoid a cold, you need to act quickly as soon as you notice the first symptoms. The most important steps to preventing a cold are getting plenty of rest, staying hydrated and relaxing. Most colds are unpleasant, but not dangerous to your overall health. In most cases, a cold usually goes away on its own within 1-2 weeks.

Steps

Part 1 of 3: Strengthen the immune system

1. 

   Know the symptoms of a cold. A cold can cause unpleasant symptoms such as a sore throat, slight fatigue, and a stuffy nose. Colds rarely lead to serious symptoms, such as a high fever or severe headache. Usually, the sick person will have symptoms of a cold 2-3 days after infection, meaning that the time of the sore throat is also the time you have caught a cold. However, you can shorten the duration and reduce symptoms of a cold by recognizing symptoms early. Common cold symptoms include:
   • Cough
   • Stuffy nose
   • Runny nose
   • Sore throat
   • A little headache
   • A little aching
   • Low-grade fever
   • Sneeze
   • Weep

2. 

   
   
   See a doctor right away if symptoms are severe. In most cases, a cold will go away or go away on its own after home treatment. However, some colds can lead to serious infections and require medical treatment. This is more likely to happen in children than in adults. You should see a doctor or see a doctor as soon as there are symptoms:
   • High or constant fever
   • Dehydrated or unable to drink
   • Severe headache
   • Neck stiffness (may be a sign of meningitis)
   • Shortness of breath
   • Ear pain or ringing in the ears
   • Vomiting

3. 

   
   
   Act quickly. As soon as you feel your first symptoms, take steps to prevent the cold from getting worse. Otherwise, the cold can last up to a week. Early symptoms like a sore throat, fatigue or a runny nose are signs that you need to start taking care of yourself.

4. 

   
   
   Provide enough water. Staying hydrated is an important step in minimizing the effects of a cold. Drink 8-10 glasses of water per day. Drink enough water to help strengthen the immune system and reduce the symptoms of a stuffy nose, sore throat. When the body is hydrated, mucus becomes thinner and easier to pass from the body.
   • Avoid alcohol and caffeine. Drink only water and herbal teas if possible. Caffeine and alcohol will make it harder for you to stay hydrated.

5. 

   Get at least 8 hours of sleep. Most adults get one or two colds a year. However, you are more likely to catch colds and lasting colds if you sleep less than 8 hours per night. If you notice a cold coming, you should sleep more to strengthen the immune system. It would be even better if you could rest for 12 hours during the pre-cold period.
   • Some over-the-counter cold medicines are not usually recommended if you are trying to prevent a cold from getting worse. However, if the symptoms of a cold make it difficult to fall asleep, you may need to take medicine to avoid interfering with sleep. For example, if a persistent cough makes you unable to rest, take a cough syrup with Benadryl to improve sleep quality.

6. 

   Relax. Stress can weaken your immune system and make it difficult to cope with a cold. If you are in the pre-cold phase, you need to actively take steps to reduce stress in your life, such as:
   • Mindfulness
   • Meditate
   • Deep breath
   • Write down all your stressful thoughts in a notebook

7. 

   Eat a healthy diet. Colds can reduce a person's taste. However, patients need to have a balanced diet to keep the immune system healthy. Eat foods like high-fiber whole grains and antioxidant-rich vegetables to help you cure a cold more quickly. Some great foods to eat include:
   • blueberry
   • Dark green leafy vegetables
   • Red bell peppers
   • Red pumpkin
   • Yogurt

8. 

   Eat pho / chicken noodles. Not only is it a soothing food, chicken noodle / noodle has also been shown to help cure colds. Eating pho / noodles is also a way to hydrate the body. In addition, chicken noodle / noodle can help soothe a sore throat and relieve congestion. Look for a low-salt, vegetable-based and low-salt chicken noodle / noodle recipe to best cure a cold.

9. 

   Don't overdo it. Exercise can prevent colds, but it can also make you more tired if you have a virus. So avoid exercise and all other activities if possible. Take a few days to stop exercising and let your body fight the cold instead of trying to gain muscle.
   • If possible, take a break from school / work to stay home. This will help your body rest as well as prevent spreading illness to others.

10. 

    Consider taking a zinc supplement. Research has not come to a definitive conclusion, but some evidence suggests that zinc lozenges may help reduce the severity of the common cold. The lozenges also help shorten the time of a cold to about a day. If you want to use zinc lozenges, follow the directions on the product packaging to avoid side effects.
    • Be aware that zinc lozenges can have side effects such as a bad taste in the mouth. Do not use zinc sprays as this can affect your sense of smell.
    • Avoid taking zinc tablets. Adding too much zinc by taking zinc tablets can cause an upset stomach. The usual oral dose of zinc is 4 mg / day.

11. 

    Use Echinacea. The cold-fighting effects of Echinacea are controversial. Some studies show that this herb helps reduce the duration of colds by about half a day. Echinacea is more effective at reducing the severity of cold symptoms than it is to prevent the cold in the first place.
    • Always consult your doctor before taking Echinacea, especially if you are pregnant, breastfeeding, have a chronic immune system problem or are taking other medications.
    • The recommended dose varies by manufacturer, but you should get about 300-400 mg of the dry extract, 3 times per day.

12. 

    Keep warm. Keeping your body warm helps support your immune system to fight infections. You should carry a warm pack, take a warm bath, wear warm clothes and a blanket to keep your body warm.

13. 

    Supplement with vitamin C. The positive effect of vitamin C is sometimes overblown. Even so, there is still plenty of evidence that vitamin C can help shorten the duration of a cold by 8% when symptoms begin. Vitamin C can be especially effective for groups at high risk of colds such as winter preschoolers. On the other hand, be aware of not getting too much vitamin C and talk to your doctor before taking any supplements or over-the-counter medications.

14. 

    Take a probiotic supplement. Probiotics are microorganisms that help improve gut health and support the immune system. Probiotic supplements are available at many health food stores. The product can help shorten the time of colds down to 2 days.
    • Although it is unclear how well a probiotic prevents colds is, very few side effects have been found with probiotic supplements.
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Part 2 of 3: throat care

1. 

   Add honey to tea. Honey naturally suppresses coughing spells and also has antibiotic properties. Adding 1-2 teaspoons of honey to the tea can help prevent sore throat symptoms from getting worse. In addition, honey also helps relieve sore throats and makes it easier to drink water.
   • If you do not like drinking tea or hot drinks, you can eat a spoonful of honey. Honey itself also has properties that prevent coughing attacks.
   • Do not give honey to babies and should consult your doctor about the safety of honey if you are pregnant or breastfeeding.

2. 

   Gargle with salt water. Gargling salt water will not only help relieve sore throats, but also help flush harmful viruses out of the body. Gargling with salt water also has no side effects. You just need to mix 1/2 teaspoon of salt in a cup of warm water. Take a sip of the salt water and rinse your mouth for about 15 seconds, then spit it out. Repeat as needed to get all the benefits of a salt water rinse.

3. 

   Drink hot drinks. Hot water and warm water help dilute mucus in the throat, making it easier for the body to flush toxins out. The hot and warm water also provides significant relief from the pain or itching in the throat. Also, if you are in the pre-cold phase, hot water will be easier to drink than cold water, so it will be easier to replenish your body. To get the maximum benefit, hot drinks must be hydrating and contain no alcohol or caffeine. You should try:
   • Herbal tea
   • Hot water with lemon and / or honey
   • Clear water

4. 

   Stay away from cigarette smoke. Tobacco smoke can irritate a sore throat and weaken your immune system. Smoking also dries out your throat, making it harder for the mucous membranes in your throat to fight off infection. You should quit smoking and avoid breathing secondhand smoke if you feel like you are about to catch a cold. advertisement

Part 3 of 3: Sinus cleaning

1. 

   Realize that it's helpful to get rid of toxins. The feeling of a runny nose is very uncomfortable. However, expelling mucus and phlegm is the body's way of eliminating harmful toxins and germs. Instead of keeping the toxins in your body, find ways to push out as much mucus, runny nose and phlegm as possible for faster recovery.

2. 

   Avoid over-the-counter decongestants (if possible). Decongestants can temporarily help clear the nose and clear the nasal passages. However, medications can also cause "symptoms to come back" and make the illness last longer. So, only use over-the-counter decongestants if you really need to feel better, breathe better, or sleep better. If not, it's best to look for other methods to keep your airways clear.

3. 

   Take a hot bath. The heat can help thin mucus in the nose. Take a deep breath in when taking a hot shower for long periods of time. Keep doors tightly closed and don't turn on fans to keep the bathroom very warm and hot.

4. 

   Eat spicy foods. Spicy foods can cause a runny nose, which can help your body push out a runny nose and mucus containing the virus. Some studies have also shown the immune-boosting effects of many spices such as ginger and fenugreek - ingredients often found in spicy dishes like curry.

5. 

   Use a saline nasal spray. Saline nasal sprays are available at most drug stores. When the inhaler is inserted into the nostril and squeezed the balloon at the tip of the tube, the saline solution will go deep into the nasal passages and dilute mucus causing congestion. As a result, the airways will be clear and the body can push the stimulants that make cold symptoms worse.

6. 

   Use a steam generator. Keeping your mucous membranes moist is an important step in preventing infection and being more comfortable coping with respiratory diseases. A steam generator keeps the air in the room moist, especially in winter, when you turn on the heater. Use a steam generator when you feel cold symptoms and stay on all night. Always follow the machine's instructions for use, to avoid mold and bacteria from entering the machine.

7. 

   Blow your nose often. Bring a tissue and blow your nose as soon as the cold starts. Do not blow too hard to avoid causing ear infections. If it is difficult to blow your nose, you can use a nasal spray to thin the mucus in your nose.

8. 

   Put an extra pillow under your head when you sleep. The body will remove mucus from the airways more efficiently if the head is raised. While you are sleeping, it will be difficult for your body to push the mucus out. Therefore, you should pillow 1-2 more pillows to raise the head and neck, thereby speeding up the healing process.

9. 

   Apply balm oil on your chest and back. Balm oil makes it easier for someone who has a cold or is about to catch a cold. You should apply a little oil to your chest and back. This step is especially helpful if done before bed to give your body a rest and fight disease. Do not apply balm in the nostrils. advertisement

Advice

• The best way to stay healthy is to prevent illness in the first place. To prevent colds, you should: wash your hands often; disinfect multi-user items such as kitchen counters, dishes, door handles; limit exposure to people with colds; adequate rest during cold season; cough and sneeze and elbow or disposable tissue.
• The most important thing when you feel the coming cold is to keep your body hydrated, get plenty of rest, reduce stress in life. If you take time off from school / work to stay home for a day, you can reduce the severity of the cold a little bit.
• Keep an optimistic attitude: Most colds do not have a major effect on your health and will go away completely after 1-2 weeks.

Warning

• There are many over-the-counter medications that can help relieve cold symptoms. These medications do not shorten the duration of a cold, and can sometimes prolong the time of a cold as it prevents the body from pushing out mucus and other impurities. Therefore, you should only take over-the-counter medications if necessary, for example, if you need to take medicine to sleep better.
• Check with your doctor before changing your diet and before taking any supplements.Even herbal or natural ingredients can cause side effects, allergic reactions, or negative reactions to medications. Always follow your doctor's instructions.
• Honey is a great ingredient to treat many cold symptoms. However, not honey is safe for everyone, especially babies and children. Therefore, you should ask your doctor if it is safe to use honey for you or your child.