Every year, around 1 billion people catch a cold, leading to 22 million missed school days and 70 million lost workdays. While most of us recover in 7–10 days, doctors suggest it could actually take just 3–5 days if you take the right steps. So, what’s the fastest way to kick a cold to the curb? Let’s dive into some easy tips.
### Boost Your Vitamin C
A cold usually happens when your immune system is run down. To build it back up, you need the right amount of nutrients, especially vitamin C. You can get vitamin C from fresh foods like oranges, bell peppers, and kale, or through supplements like capsules and dissolvable powders. When you’re sick, aim to get at least 100% of your daily vitamin C. Many folks prefer supplements because it’s an easy way to load up on the extra vitamin C your body needs to recover.
### Prioritize Sleep
Getting enough sleep is super important, but many people downplay its role in recovery. Lack of sleep weakens the immune system, which makes you more prone to getting sick. Sleeping more is the solution, but when you’ve got a cold, things like coughing, congestion, and a sore throat can make it tough. A natural remedy for better sleep is melatonin, which can help you fall asleep more easily. Bottom line: the more rest you get, the faster your body will heal.
### Manage Stress
Stress doesn’t just mess with your mind—it also tank your immune system over time, making it hard for your body to fight off illness. Reducing stress levels is key to both preventing and recovering from a cold. Whether it’s through exercise, meditation, or hobbies you enjoy, finding ways to relax can help your immune system bounce back.
### Drink Hot Fluids
Hot drinks are a simple but effective way to relieve cold symptoms like a scratchy throat, coughing, and nasal congestion. Tea (especially green or herbal), broth, or even just warm water can work wonders. Coffee can help too, though its caffeine might dehydrate you a bit, so don’t overdo it. Aim to sip on hot liquids at least once a day to feel better faster.
### Use Steam for Congestion
If you’re battling stuffy sinuses, steam can be your best friend. Steam helps loosen nasal congestion, making it easier to breathe. You can get a dose of steam by taking a hot shower, soaking in a warm bath, sitting in a sauna, or even inhaling steam over a sink with a towel over your head. Making time for one of these each day can give you some much-needed relief.
### Try Local Honey
Local honey can help soothe your throat and even build immunity to local allergens over time. A teaspoon a day can be a natural way to strengthen your immune system and ease cold symptoms.
### Stay Hydrated
Hydration is crucial, but plenty of people ignore how much water their body really needs. When you’re sick, your body requires even more water to recover. Aim to drink about a gallon (or 128 ounces) of water daily while fighting a cold to keep your immune system functioning at its best.
### Practice Oil Pulling
An ancient remedy, oil pulling involves swishing oil (like coconut or natural oils) in your mouth for a few minutes and then spitting it out. This process clears out germs and bacteria from your mouth, helping your body recover. Just be sure to dispose of the oil in the trash to avoid clogging your pipes.
### Eat Your Macronutrients
We’ve covered micronutrients, but don’t forget about macronutrients—carbs, fats, and protein. These are essential for energy, hormone balance, and muscle repair. When you’re sick, you might lose your appetite, but skipping meals can actually make you feel worse. Even if you’re not hungry, try to eat nourishing foods that provide a balance of these three nutrients.
### Gargle with Salt Water
A sore throat is one of the most frustrating cold symptoms, but warm salt water can help. Gargling with salt water once a day soothes the pain, removes germs from your mouth, and promotes healing. This simple remedy can make a big difference in how your throat feels.
By sticking to these remedies, you can help your body recover faster and get back to feeling like yourself again.