Beat The Common Cold
Catching a cold is inevitable, but there are several things you can do to reduce your risk and get over it faster when you get it.
The best thing you can do to reduce your risk of catching a cold is to wash your hands regularly and stay 1m from people indoors (the good news is most of us have practice doing this thanks to the coronavirus pandemic).
Once you catch a common cold, the best thing you can do is sleep longer – sleep kicks your immune system into overdrive to fight off illness. The longer you sleep, the sooner you start feeling fit and healthy again.
Common cold prevention
These are the best ways to slash your risk of catching a cold:
- Wash your hands regularly, especially in the office, after popping to the shops, going to restaurants, and spending time in indoor spaces. Carry hand sanitiser and remember to use it.
- Social distancing. Try to maintain a 1m distance indoors in public spaces, even if it means skipping a shop.
- Stay away from people who are sick – look for sniffling and stuffy noses, coughing, and sneezing. If you have children, wipe their noses regularly, sanitise surfaces regularly, and avoid touching your eyes, nose, and mouth.
- Wear a face mask – if you must spend time around sick people, an N95/KN95 face mask will help protect you from airborne viruses. This is also a good idea if you have a cold and don’t want to spread it.
- Take Vitamins C and D, zinc, and Echinacea – there is scientific evidence that these can help to bolster immunity against viruses.
- Get enough sleep. People who sleep properly get sick less often, with short sleepers being four times more likely to catch a cold.
Common cold treatment
The good news is that the common cold usually passes within 72 hours, although you might have residual symptoms for up to one week.
If you catch a cold, here’s how to treat it:
- Sleep more. Our immune system powers up when we sleep, boosting cytokine production (associated with inflammation) and antibodies. A lack of sleep makes the common cold last longer due to a lower immune response.
- Take a swig of an immune-fortified vitamin syrup – syrups like Sambucol and Metatone deliver a vitamin hit to bolster your immune system. Additionally, the high sugar content provides a welcome boost of energy.
- Take cold medicines. They don’t treat the common cold, but cold medicines like Beecham’s and Lemsip can help reduce congestion and relieve pain. Note that you should not give decongestants to children under six.
- Stay hydrated. Your body can’t produce antibodies without water. Drink at least 3.7 litres of water per day (around 11 cups).
- Take it easy – if a cold has knocked you for six, take it easy for a day or two. Call in sick so that you can focus on getting better. This is especially important if you work with machinery or drive for a living.
Be careful not to use cough and cold medicines containing paracetamol and ibuprofen alongside painkillers, or you might go over the recommended dose. Pregnant women should also seek medical advice before using any medication.
When to seek medical advice
Colds are not usually severe and pass within a week.
Most colds are caused by the rhinovirus (common cold), which passes after a few days with mild symptoms. However, a particularly nasty variant can last a week, with residual symptoms stretching across two weeks.
If you also have moderate sinus symptoms, you might have the respiratory syncytial virus (RSV) or parainfluenza virus (PIV).
You should book a GP appointment if your symptoms are moderate to severe and persistent, which could indicate that you have the flu. There is also a chance you have the coronavirus – you can order a testing kit from the NHS to find out at home.