Key Highlights:
- The common cold is caused by viruses that can survive on surfaces for hours, making them highly contagious and hard to avoid.
- Building a robust immune system through sleep, stress management, and a nutritious diet can help fend off cold viruses.
- If you do catch a cold, symptoms are usually mild and can be managed with over-the-counter (OTC) remedies.
While catching a cold may seem inevitable for most, the sneezing, runny nose, and sore throat that accompany it can last up to two weeks, making it an unpleasant experience. Thankfully, adopting certain preventative measures can significantly reduce your chances of getting sick or ease symptoms if you do fall ill. Let’s explore these strategies.
How to Stop a Cold Before It Starts
Avoiding cold viruses entirely can be challenging since you can catch a cold from someone before they even show symptoms. With over 200 viruses responsible for the common cold, complete avoidance isn’t realistic. However, there are actionable steps you can take to minimize your risk and prepare your body to fight off an impending cold.
1. Manage Stress Effectively
Research shows that stress can weaken your immune system, making you more vulnerable to infections. One study revealed that individuals with higher stress levels were more likely to catch a cold when exposed to a virus. Consider incorporating stress-relief practices like meditation, deep breathing, or yoga into your daily routine to bolster your immune defenses.
2. Incorporate Zinc Early
Zinc is an essential mineral that plays a role in immune function. Studies indicate that taking zinc within 24 hours of noticing cold symptoms can reduce both their severity and duration. On average, zinc can help you recover a day sooner. Opt for zinc lozenges or supplements, as nasal sprays containing zinc have been linked to loss of smell.
3. Maintain Adequate Vitamin D Levels
While vitamin D supplements won’t prevent colds in individuals with normal levels, many people have lower levels, especially during winter. Vitamin D supports immune health, and supplementation may reduce the frequency of colds in those with deficiencies. Consult with your healthcare provider to determine if you need vitamin D supplements.
4. Stay Hydrated — But Don’t Overdo It
Replacing lost fluids when you’re unwell is crucial, particularly if you experience symptoms like diarrhea or vomiting. While drinking plenty of fluids is a conventional recommendation, excessive water intake can lead to hyponatremia, a condition where sodium levels in the blood become dangerously low. Balance hydration with moderation.
5. Prioritize Nutrient-Dense Foods
A balanced diet provides the building blocks your body needs to maintain a strong immune system. Foods like garlic, ginger, and honey are known for their cold-fighting properties and can soothe symptoms. Conversely, high-sugar foods may exacerbate inflammation and symptoms, so focus on wholesome, minimally processed options.
6. Get Enough Sleep
Consistent, high-quality sleep is vital for immune health. Research suggests that individuals who sleep fewer than six hours a night are more likely to catch colds than those who get seven or more hours. Aim for seven to nine hours of restful sleep nightly to support your body’s ability to fend off infections.
7. Practice Good Hand Hygiene
The Centers for Disease Control and Prevention (CDC) estimates that proper handwashing can prevent one in five respiratory illnesses. Wash your hands with soap and water regularly, especially after being in public spaces. If soap and water aren’t available, use a hand sanitizer containing at least 60% alcohol.
When to Seek Medical Attention
While most colds resolve on their own, some symptoms may signal a more serious condition. Contact a healthcare provider if you experience any of the following:
- Symptoms improve but then worsen.
- Symptoms persist for over 10 days.
- Fever lasts more than three days.
- Shortness of breath or chest pain occurs.
- Bloody mucus is coughed up.
Why Do Some People Catch Colds More Often?
Frequent colds may stem from factors like genetics, stress, sleep quality, dietary habits, and exposure to sick individuals. Certain jobs or household dynamics can also increase your risk. Improving your immune health and hygiene practices can help reduce the frequency of colds.
The Role of OTC Medications and Supplements
While OTC medications and supplements like vitamin C won’t prevent a cold, they can help alleviate symptoms and potentially shorten recovery time. Consult with a healthcare professional to determine the best options for your symptoms.
The Bottom Line
Although completely avoiding colds may not be possible, taking proactive measures such as eating healthily, reducing stress, sleeping well, and practicing good hygiene can minimize your risk. If you do catch a cold, remember that it’s usually mild and self-limiting. However, don’t hesitate to seek medical advice if symptoms worsen or persist.
By following these strategies, you can arm your body with the tools it needs to fight off cold viruses effectively and keep symptoms manageable.