Common Cold Self Care: How To Prevent or Treat Cold Symptoms

How do you get rid of the common cold? Unfortunately, there is no direct cure. However, implementing effective self-care strategies and treatments can significantly reduce symptoms and help you feel better sooner.² These remedies focus on alleviating discomfort.

When researching how to get rid of a common cold fast, it's important to note that antibiotics are ineffective against viral infections.² Instead, consider the following evidence-based tips to manage your symptoms and expedite recovery.

Stay Hydrated

One of the most tried-and-true home remedies for cold is to simply stay hydrated. Drinking plenty of fluids helps thin out mucus, making it easier to expel. It also prevents dehydration, which can exacerbate symptoms like headaches and fatigue. Aim for at least eight glasses of water daily and consider incorporating electrolyte-rich beverages if you're experiencing significant fluid loss.³

Drink Warm Liquids

Another time-tested tactic among common cold treatments is to consume warm liquids such as herbal teas and broths. If you’re wondering what to eat when you have a cold to help you feel better, soup can be a nourishing choice.³

These can provide relief from sore throats and congestion. The warmth helps soothe irritated tissues, while the steam can open nasal passages, making it easier to breathe. Additionally, some herbal teas contain ingredients with anti-inflammatory properties⁴ that may further alleviate symptoms.

Get Plenty of Rest

Rest is essential in helping get better from a cold, as it enables your body to fight off infections effectively. That’s because adequate sleep contributes to proper immune system function.^{9, 10}

Aim for at least seven to nine hours of sleep per night and consider taking naps during the day if needed. Creating a quiet, relaxing sleep environment at a cool temperature can enhance sleep quality.^{5, 10}

Eat Honey

Honey has natural antimicrobial properties and can help soothe a sore throat. Studies have shown that honey can be as effective as over-the-counter cough suppressants in reducing cough frequency and severity.⁶ Add a spoonful of honey to your tea or warm water and sip it slowly for relief.

Use a Humidifier

A humidifier can add moisture to the air, which helps alleviate congestion and soothe irritated nasal passages. The increased humidity can also prevent your throat from becoming dry and scratchy. Ensure you clean the humidifier regularly to prevent the growth of mold and bacteria.^3,11

Try Aromatherapy

Aromatherapy using essential oils like eucalyptus, peppermint, and tea tree oil can provide relief from congestion and sinus pressure. These oils have natural decongestant properties that can help open nasal passages.⁷ Add a few drops to a diffuser or a bowl of hot water and inhale the steam for immediate relief. Note that some essential oils are toxic to pets, so take care if you have furry friends nearby.

Gargle Salt Water

Gargling with warm salt water can help soothe a sore throat and loosen mucus. The salt helps draw out excess fluid from inflamed tissues, reducing swelling and discomfort. Mix half a teaspoon of salt in a cup of warm water and gargle for a few seconds before spitting it out. Repeat this process several times a day for optimal results.¹²

Try Nasal Irrigation

Nasal irrigation using a neti pot or saline nasal spray can help clear out mucus and irritants from your nasal passages. This practice can alleviate congestion and reduce the duration of cold symptoms. Use sterile or distilled water to avoid introducing bacteria into your nasal passages.¹³

Consider BENADRYL^® for Common Cold Symptoms Like Runny Nose and Sneezing

Over-the-counter medications like BENADRYL^® Allergy Plus Congestion, BENADRYL^® Extra Strength Allergy Relief, and Children's BENADRYL^® can provide temporary relief from cold symptoms such as sneezing and runny nose.

BENADRYL^® contains an antihistamine and sometimes a nasal decongestant (depending on the product you choose) that can help reduce inflammation and alleviate discomfort. Always follow the dosage instructions on the package and consult your healthcare provider if you have any concerns.

Follow these tips to get relief from cold symptoms and with any luck, you will soon start to feel better.

While the common cold is a prevalent and often unavoidable part of life, there are several effective strategies you can employ to reduce your risk of catching one. By incorporating these prevention tips into your daily routine, you can minimize your exposure to cold viruses.

Wash Your Hands Often

Preventing a cold often starts with good hygiene, and frequent handwashing is an effective way to prevent the spread of the common cold. Cold viruses can survive on surfaces for several hours, and touching contaminated surfaces can transfer these viruses to your hands. From there, they can easily enter your body through your eyes, nose, or mouth.

To wash your hands effectively:

1. Wet your hands with clean, running water (warm or cold).

2. Apply soap and lather your hands by rubbing them together, making sure to cover all surfaces, including the backs of your hands, between your fingers, and under your nails.

3. Scrub your hands for at least 20 seconds.

4. Rinse your hands thoroughly under clean, running water.

5. Dry your hands using a clean towel or air dry them.

If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol. It’s important to keep in mind that hand sanitizers are not as effective as handwashing in removing all types of germs.¹⁴

Try Vitamin C

You may have wondered does vitamin C help with colds? Vitamin C, also known as ascorbic acid, is an essential nutrient that plays a crucial role in immune function. While vitamin C may not prevent colds entirely, studies have shown that it can help shorten the duration and severity of cold symptoms. This is particularly true for individuals who are physically active or have low dietary intake of vitamin C.⁸

To incorporate more vitamin C into your diet, consume foods rich in this nutrient, such as:

• Citrus fruits (oranges, grapefruits, lemons)

• Strawberries

• Kiwi

• Bell peppers

• Broccoli

• Spinach

You can also take vitamin C supplements to ensure you meet the recommended daily intake. Just remember, it's essential to consult your healthcare provider before starting any new supplement regimen, as high doses of vitamin C can cause side effects like nausea, diarrhea, and abdominal pain.¹⁵

Avoid Close Contact with Sick Individuals

Cold viruses are highly contagious and can spread easily through close contact with infected individuals. Whenever possible, maintain a safe distance from people who are sick, and avoid sharing personal items like utensils, towels, or cups.¹⁶

Disinfect Surfaces Regularly

Regularly clean and disinfect frequently touched surfaces in your home and workplace, such as doorknobs, light switches, keyboards, and countertops. This can help eliminate cold viruses and prevent their spread.¹⁷

Practice Good Hygiene

Avoid touching your face, especially your eyes, nose, and mouth, as this can introduce viruses into your body. Always cover your mouth and nose with a tissue when you cough or sneeze and dispose of used tissues immediately.¹⁶

Maintain a Healthy Lifestyle

A strong immune system is better equipped to fight off infections. To support your immune function, make sure to:¹⁸

• Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

• Engage in regular physical activity.

• Get adequate sleep.

• Manage stress through techniques like meditation, yoga, or deep breathing exercises.

• Stay hydrated by drinking plenty of fluids throughout the day.

By following these prevention tips, you can significantly reduce your risk of catching a common cold and help protect those around you.

1. Mayo Clinic. Common cold. Published May 24, 2023. Date Accessed: January 23, 2025. https://www.mayoclinic.org/diseasesconditions/common-cold/symptoms-causes/syc-20351605

2. CDC. Manage Common Cold. Published April 24, 2024. Date Accessed: January 23, 2025. https://www.cdc.gov/common-cold/treatment/index.html

3. Mayo Clinic. Cold remedies: What works, what doesn't, what can't hurt. Published July 12, 2024. Date Accessed: January 23, 2025. https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403

4. Cleveland Clinic. How Green Tea Can Benefit Your Health. Published September 5, 2024. Date Accessed: January 23, 2025. https://health.clevelandclinic.org/green-tea-health-benefits

5. Harvard Health. How much sleep do you actually need? Published October 30, 2023. Date Accessed: January 23, 2025. https://www.health.harvard.edu/blog/how-much-sleep-do-you-actually-need-202310302986

6. Abuelgasim H, Albury C, Lee J. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021;26(2):57-64. doi:10.1136/bmjebm-2020-111336

7. Babar Ali, Naser Ali Al-Wabel, Saiba Shams, Aftab Ahamad, Shah Alam Khan, Firoz Anwar, Essential oils used in aromatherapy: A systemic review,Asian Pacific Journal of Tropical Biomedicine. 2015;5(8):601-611. https://doi.org/10.1016/j.apjtb.2015.05.007.

8. Rondanelli M, Miccono A, Lamburghini S, et al. Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved During an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in Order to Prevent or Treat Common Colds. Evid Based Complement Alternat Med. 2018;2018:5813095. doi:10.1155/2018/5813095

9. Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021;4(1):1304. Published 2021 Nov 18. doi:10.1038/s42003-021-02825-4

10. CDC. About Sleep. Published May 15, 2024. Date Accessed: January 23, 2025. https://www.cdc.gov/sleep/about/index.html

11. Medline Plus. Humidifiers and health. Published October 31, 2022. Date Accessed: January 23, 2025. https://medlineplus.gov/ency/article/002104.htm

12. CDC. Sore throat basics. Published April 17, 2024. Date Accessed: January 23, 2025. https://www.cdc.gov/sore-throat/about/index.html

13. CDC. About How to Safely Rinse Sinuses. Published October 9, 2024. Date Accessed: January 23, 2025. https://www.cdc.gov/naegleria/prevention/sinus-rinsing.html

14. CDC. About Handwashing. Published February 16, 2024. Date Accessed: January 23, 2025. https://www.cdc.gov/clean-hands/about/index.html

15. National Institutes of Health. Vitamin C. March 22, 2021. Date Accessed: January 23, 2025. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

16. CDC. Preventing Spread of Respiratory Viruses When You're Sick. Published March 1, 2024. Date Accessed: January 23, 2025. https://www.cdc.gov/respiratory-viruses/prevention/precautions-when-sick.html

17. CDC. When and How to Clean and Disinfect Your Home. Published April 23, 2024. Date Accessed: January 23, 2025. https://www.cdc.gov/hygiene/about/when-and-how-to-clean-and-disinfect-your-home.html

18. Shao T, Verma HK, Pande B, et al. Physical Activity and Nutritional Influence on Immune Function: An Important Strategy to Improve Immunity and Health Status. Front Physiol. 2021;12:751374. Published 2021 Oct 8. doi:10.3389/fphys.2021.751374

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