It’s that time of year again, runny noses, foggy heads and sore throats are plaguing several of us, best known as “cold and flu season”. The combination of changing weather and more time indoors around other people create the perfect environment for the cold virus to thrive.
So, what can you do? Most of the time we are told to just tough it out, let it run its course and we will feel better in no time. But it’s just so miserable! And I want to feel better now! Well, take control of your sniffles this year and follow these tips to keep your cold symptoms at bay:
Lozenges
We’ve all seen them at the drug store, but there are many people who have never tried them. Lozenges are menthol cough drops that can be purchased over the counter at any pharmacy.
Lozenges are excellent for sore throats and nagging coughs, as they work by numbing the back of the throat suppressing the cough reflex and reducing the urge to cough.
The best time to suck it, as in a lozenge, is right before bedtime. Especially if your cough is making it difficult to fall asleep.
Warm drinks
When you’re sick, one of the best things that you can do is to stay hydrated, but did you know that some drinks are better than others when dealing with a cold? Hot liquids are phenomenal at helping to ease the symptoms of a cold, especially if you are suffering from congestion. Hot liquids help loosen up the phlegm that causes congestion in your throat, sinuses and chest making it easier to expel these secretions and clear up congestion.
But what you put in your cup matters. Believe it or not, the best hot liquids to choose from include decaffeinated teas, hot water with lemon, and soups.
Although it does classify as a hot liquid, overconsumption of coffee is not recommended as too much caffeine can dehydrate you and may actually contribute to dehydration.
Steam
The best way to reduce inflammation of the nasal passages, and prevent a super stuffy nose, is to keep them clear in the first place. One of the best things that can be used is steam, it’s an old cold remedy that actually works! Inhaling steam or humidified air can help to clear congestion, improve breathing and kill the cold virus.
The easiest way to get steamy is to have a hot shower. Another thing you could try is to pour some boiling water into a bowl, and, while covering your head with a towel, inhale the steam as the water evaporates. For added relief, try adding a few drops of eucalyptus oil to the water.
Another thing to try, if you have one available to you at your gym or home, is to sit in a hot tub, sauna or steam room. This is also an excellent way to combat a cold virus as increasing your body temperature will also help fight the virus.
Use a Humidifier
A humid room can do wonders for a cold, especially in the winter when the air tends to be drier. A humidifier works by adding moisture to the air around it. The increased moisture in the air can help to ease the congestion and coughing that come along with a cold.
Warm-mist or cold-mist? Both humidifiers are equally beneficial when it comes to treating a cold, as they will both work to increase the moisture in the air. For safety reasons, a cold-mist humidifier is best for children.
When using a humidifier always be sure to keep it clean to prevent mold and mildew growth, which can be harmful.
Drink water
Staying hydrated throughout the progression of a cold is the best thing that you can do, so drink up! When congestion builds up during a cold it is caused by the secretion of mucus as your body fights off the virus. Unfortunately for us, these secretions can be annoying, they clog our noses, irritate the throat and make us cough.
Keeping hydrated by drinking plenty of water will help to dilute the mucus and in turn reduce the symptoms that are directly caused by it. As mentioned above, drinking hot decafinated liquids is also an excellent thing to do!
Fresh Air
Being a crowded stuffy environments is the number one way that colds get around, so what can you do about it? Go outside! Take a walk and try to get in some fresh air when you can, it’s really good for you.
Another excellent thing to do is to freshen up the air in your home. Especially If you use a lot of scented candles, have pets, or if you smoke in your home, as these allergens can cause irritation and make your cold worse. Opening your windows for a half hour to an hour can help to clear out the air. You can also try using home air purifiers, which can be purchased at any home or hardware store.
Air filters work to remove allergens like mold, pollen, bacteria, pet dander and smoke from the air by filtering the air through an air filter, usually a HEPA filter, which removes 99.97% of these particles from the air. The more times air passes through a filter, the cleaner it becomes.
Saline Nasal Sprays
Using a saline nasal spray is an excellent option for treating congestion and clearing nasal passages without using medication, as saline nasal sprays contain a salt solution and nothing more. These sprays are completely safe to use and are excellent for moisturizing nasal passages and clearing mucus out of the sinuses.
The best times to use a saline spray are at the beginning and end of each day, however, you can use them at any time. These sprays can also be used simply to add moisture, or to clear out sinuses prior to treatment with a medicated spray, such as a steroid nasal spray.
Nasal Decongestants
If saline doesn’t do the trick; a nasal decongestant can also help to relieve a stuffy nose. Saline sprays, while medicine free, also have effects that are short lived. A decongestant can clear up nasal passages for several hours, making it easier to get through your day.
Nasal decongestants work by decreasing the swelling of nasal tissues to open the nasal passage and provide some relief. Nasal decongestants are available in tablet, syrup and nasal sprays.
If using a decongestant spray, it’s important to follow the instructions on the package, as these cannot be used in the same way as saline sprays. It’s important to only use nasal sprays briefly, as you can become dependent on them if they are overused.
Cough Suppressants
Coughing is an important reflex as it helps to expel mucus from the lungs, keeping them clear. Coughing is also annoying and can make it difficult to work ad to sleep. Cue cough suppressants, which work by inhibiting the coughing reflex. In doing so, they help to reduce the number of times that you cough, making it a bit easier to get through your day and to sleep at night.
The most common ingredient that suppresses the cough is called dextromethorphan, usually listed as DM on the bottle. Other cough suppressants inclide camphor, eucalyptus oil and menthol.
See a Doctor
In most healthy people a cough usually lasts for about a week, however it can linger for up to two weeks. If you have a cough and cold that lasts for longer than two week, and nothing is working for you, it may be best to see a doctor. Sometimes a chronic cough can be caused by something other than a cold or allergies, such as a bacterial infection or an underlying health condition.
Making an appointment with your primary care provider can help determine the best course of action in treating your condition and proper follow-up care.
