The common cold is the most contagious disease in the West. If you feel your throat is itchy or your nose is stuffy, respond immediately with a healthy diet, zinc supplements, and plenty of rest. These recommended treatments can reduce your symptoms and drastically speed up your recovery time.
Step
Part 1 of 3: Recommended Supplements
Step 1. Buy zinc syrup or zinc acetate lozenges when the first signs of a cold appear
Take every 3 - 4 hours for the first 24 hours of your cold, adding up to 50 - 65 mg per day. Studies have shown that zinc can reduce your sick time by as much as one day, if taken immediately.
Step 2. Take a vitamin C supplement
Although vitamin C is the most effective immune booster for prevention, if you increase your vitamin C intake during the first 24 hours, it can speed up your recovery time. Choose pure fruit juices or supplements that are at least 200 mg.
Step 3. Find an over-the-counter cough reliever or nasal decongestant if your cough or stuffy nose keeps you up at night
Drink according to the instructions for use on the packaging until the symptoms disappear, because sleep is very important to cure a cold quickly.
Part 2 of 3: Recommended Food
Step 1. Eliminate all dairy products from your diet
Dairy products can increase the mucus in your respiratory system. Try to get your probiotics from other sources while you have a cold.
Step 2. Eat probiotic foods to boost your immune system response
While yogurt and cheese aren't the best sources when your respiratory system is slimy, try sauerkraut, miso soup, sourdough bread, kombucha, and tempeh. The good bacteria in your gut can reduce the time of infection.
Many companies make juices, chewing gum, and even chocolate that contain active probiotics. Try the fresh food aisle or the frozen ready aisle at your local supermarket
Step 3. Prepare the chicken soup
This ancient housewife story has a scientific basis to back it up. The combination of broth, vegetables, and chicken seems to inhibit the part of your immune system response that causes respiratory symptoms.
In addition, the hot broth reduces mucus and increases your hydration
Step 4. Replace coffee with green tea, Echinacea, and herbs
You should drink plenty of water when you're sick, and these teas don't have the high diuretic effect of coffee. These teas will thin the mucus, making it easier for the mucus to leave your body.
Step 5. Eat lean protein, such as fish, poultry, pork, and eggs
Vitamin E, zinc, selenium, and iron are found in these foods. All of which help improve the immune system response.
Step 6. Eat fresh fruits and vegetables at every meal
Try onions, blueberries, bell peppers, carrots, garlic, assorted citrus fruits, mushrooms, fennel, green leafy vegetables, and sweet potatoes. They are high in vitamin C, vitamin A, antioxidants, beta-carotene, and B vitamins that enhance the functions of your immune system.
Step 7. Eat spicy food for lunch or dinner
Try chili in chiles, curries, or stir-fries, which are high in capsaicin. It is an antioxidant that can also clear mucus from your nasal passages.
Part 3 of 3: Recommended Activity Level
Step 1. Do walking exercise
Some doctors recommend walking one to two times for 30 minutes during a cold, as exercise can increase circulation and reduce stress. Light to moderate exercise can also play an important role in the immune system response.
Step 2. Get 8 hours of sleep or more
Go to bed early, take over-the-counter medications to reduce symptoms and ensure you get a full, undisturbed sleep throughout the night. Your body continues to fight the cold while you are resting.
Step 3. Reduce stress levels
If work is the reason you are stressed and have a poor immune response, try not to come to work on the first day of a cold to focus on these treatments and get better. You can reduce your cold sore time by 3 - 7 days.
Step 4. Don't drink alcohol
Avoid alcohol, high-intensity exercise, stressful activities, and travel – things that can dehydrate you and make your body work harder to fight off the cold virus.
Step 5. Try a hot shower
Moisture can help clear your nasal passages. Blow your nose, rather than sucking it in, to remove mucus.
