The Dos and Don’ts of Easing Cold Symptoms
Learn science-backed strategies to relieve common cold symptoms safely, boost recovery, and prevent unnecessary complications.
The common cold is a widespread illness that affects people of all ages, typically striking several times a year. While there is no cure for the cold, proper self-care can ease discomfort, speed up recovery, and help prevent its spread. Knowing which remedies work, which should be avoided, and when to seek professional care is crucial for managing cold symptoms effectively. Here, we detail the essential dos and don’ts for safely navigating the common cold.
Understanding Common Cold Symptoms
The cold can manifest through a variety of symptoms that often change and evolve throughout the course of the illness. Recognizing these symptoms helps you select the most appropriate relief options and spot potential complications.
- Sore throat
- Runny or stuffy nose
- Frequent sneezing
- Coughing, possibly with chest or nasal congestion
- Low-grade fever (mostly in children)
- Fatigue and body aches
- Headaches
- Mild loss of appetite
Colds typically progress in three stages:
| Stage | Days | Typical Symptoms |
|---|---|---|
| Stage 1 | Days 1–3 | Sore throat, fatigue, sneezing, mild headache |
| Stage 2 | Days 4–7 | Stuffy nose, cough, body aches, increased fatigue |
| Stage 3 | Days 8–10 | Lingering runny nose, cough, recovering energy |
Do: Support Your Body’s Natural Healing
While a cold must run its course, there are time-tested strategies proven to aid your recovery and comfort.
- Stay Hydrated: Drink ample fluids—water, herbal teas, clear broths, and warm lemon water with honey help keep mucous membranes moist, thin out mucus, and prevent dehydration.
- Get Plenty of Rest: Prioritize restful sleep and relaxation. Your immune system functions best when you are well rested, helping you fight off infection faster.
- Use a Humidifier: Moist air soothes nasal passages and can ease congestion. A humidifier in your bedroom, especially overnight, can provide significant relief.
- Soothe Throat Discomfort: Gargle with warm salt water (¼ to ½ teaspoon of salt per 8 ounces), use throat lozenges if appropriate, or sip on warm beverages like tea, lemon water, or apple juice to help calm irritation.
- Eat Nutritiously: Choose light, nutritious foods as tolerated—soup is a time-honored favorite. Even if your appetite is diminished, small, regular meals provide energy for healing.
- Stay Warm and Comfortable: Dress in cozy layers and use a blanket to ease chills and aches. Avoid overexertion, especially if you’re feverish or fatigued.
- Wash Your Hands: Prevent spreading your illness to others by washing your hands frequently and coughing or sneezing into tissues or your elbow.
Do: Use Over-the-Counter Remedies with Care
While there’s no cure for the common cold, several over-the-counter (OTC) medications can ease specific symptoms. Read all labels carefully, use only as directed, and consult a pharmacist or medical provider if you have underlying conditions or take other medications.
- Pain Relievers: Acetaminophen (Tylenol) or ibuprofen (Advil) can help reduce fever, headache, and body aches.
- Decongestants: For stuffy noses, oral or nasal spray decongestants may temporarily open airways. Do not use nasal decongestant sprays for more than three days to avoid rebound congestion.
- Antihistamines: Products containing antihistamines (e.g., diphenhydramine) may help with sneezing and a runny nose but can cause drowsiness.
- Cough Medicines: Dextromethorphan can suppress a dry, hacking cough; guaifenesin may thin mucus and ease chest congestion.
Note: Avoid giving OTC cough and cold medications to children under age 6 without explicit guidance from a healthcare provider.
Do: Try Home Remedies with Evidence-Based Benefits
- Honey: A spoonful (for adults and children over age 1) can soothe cough and throat irritation. Try adding honey to tea or warm lemon water.
- Saline Nasal Rinse: Use saline sprays or a neti pot to gently clear nasal congestion.
- Chicken Soup: Warm soup provides fluids and may help ease congestion by increasing mucus flow.
What others are reading
Don’t: Use Antibiotics for a Cold
Antibiotics treat bacterial infections, not viruses. The common cold is always caused by a virus. Unnecessary use of antibiotics not only won’t help, but it also contributes to antibiotic resistance and side effects such as stomach upset or allergic reactions. Only use antibiotics when prescribed for a confirmed bacterial complication by a healthcare provider.
Don’t: Overuse OTC Medications
- Don’t take multiple medications with the same active ingredient to avoid accidental overdose, especially with acetaminophen or ibuprofen.
- Don’t use nasal decongestant sprays for more than three consecutive days to avoid making congestion worse (rebound effect).
- Don’t rely on combination medications unless truly needed, as they may contain several unnecessary drugs.
- Don’t give aspirin to children or teens with viral symptoms due to risk of Reye’s syndrome.
Don’t: Try Unproven or Dangerous Home Remedies
- Don’t ingest or apply essential oils without clear evidence of benefit and safety; some can irritate mucous membranes or cause skin reactions.
- Don’t use very hot steam inhalation, which can cause burns. Humid air is preferable and safer.
- Don’t attempt to “sweat out” a cold with extreme heat or exercise; this can worsen dehydration and fatigue.
- Don’t drink alcohol or caffeinated sodas, which can cause dehydration and disrupt rest.
Don’t: Ignore Red Flag Symptoms
While most colds resolve on their own, certain warning signs warrant professional medical evaluation. Contact your healthcare provider if you experience:
- Symptoms persisting longer than two weeks
- High fever (over 100℉ or 38℃) lasting more than three days
- Worsening or new symptoms, such as intense headache, neck stiffness, or shortness of breath
- Severe chest pain, difficulty breathing, or confusion
- Signs of dehydration: very dark urine, dizziness, confusion, or inability to keep down fluids
Seek emergency care immediately if you develop trouble breathing, chest pain, persistent dizziness, severe weakness, confusion, or symptoms of dehydration.
When to Consult a Doctor
Most colds can be managed at home, but you should call your provider in cases of:
- Symptoms lasting more than two weeks
- Fever or sore throat longer than three days
- Intense chest pain, shortness of breath, or wheezing
- Underlying chronic medical conditions (e.g., asthma, COPD, immune disorders) getting worse
- Very young children, elderly adults, or people with compromised immune systems showing marked discomfort or unusual symptoms
Preventing the Spread of Cold Viruses
- Wash your hands often with soap and water for at least 20 seconds
- Avoid close contact with vulnerable individuals (elderly, infants, immunocompromised)
- Cover coughs and sneezes with tissues or your elbow—dispose of tissues immediately
- Sanitize frequently touched surfaces (doorknobs, phones, remotes)
- Stay home while you are most contagious, usually first 3–4 days
Frequently Asked Questions (FAQs)
Q: How long does a common cold usually last?
A: Most colds last 7 to 10 days, but symptoms can persist up to two weeks. Fatigue and cough may linger slightly longer in some cases.
Q: Can vitamin C, zinc, or herbal supplements cure my cold?
A: There is no conclusive evidence that vitamin C, zinc, or echinacea can cure or prevent the common cold, though some individuals report slightly milder or shorter symptoms with early supplementation. Always consult your doctor before starting new supplements.
Q: Is it safe to exercise when I have a cold?
A: If your symptoms are mild and above the neck (e.g., runny nose or sore throat), light exercise may be safe if you feel up to it. Avoid strenuous activity if you have a fever, fatigue, chest congestion, or body aches.
Q: How can I tell the difference between a cold, flu, and COVID-19?
A: Colds usually cause a runny nose, sneezing, and mild symptoms. The flu often starts abruptly with high fever, body aches, and intense fatigue. COVID-19 can cause cold-like symptoms but may also feature loss of taste/smell or breathing difficulties. Testing may be needed for confirmation.
Q: Why should I avoid antibiotics for a cold?
A: Antibiotics only work against bacteria, while colds are always viral. Unnecessary antibiotics can cause side effects and contribute to antibiotic resistance.
Key Takeaways for a Comfortable Recovery
- Hydration, rest, and basic self-care are your main allies against a cold
- Use OTC remedies sparingly and according to label recommendations
- Avoid antibiotics, as they are ineffective for viral infections
- Don’t ignore red flags—seek medical care for lasting, worsening, or severe symptoms
- Protect others by practicing good hygiene and staying home when most contagious
References
- Centers for Disease Control and Prevention (CDC)
- Mayo Clinic
- Johns Hopkins Medicine
- Benadryl.com
References
- https://www.benadryl.com/cold/cold-symptoms-causes-treatment
- https://www.tylenol.com/adult-relief/cold-flu/cold-or-flu
- https://hub.jhu.edu/2016/09/27/health-review-cold-flu-guide/
- https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
- https://www.hopkinsguides.com/hopkins/view/Johns_Hopkins_ABX_Guide/540570/all/Upper_Respiratory_Infections
- https://www.zarbees.com/resources/parents-guide-to-kids-colds
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