Introduction
A cold is an infection of the upper respiratory system caused by a virus. Symptoms of a cold include sore throat, runny nose, sinus congestion, coughing, sneezing, fatigue, and fever. While a cold can be uncomfortable and inconvenient, there are steps you can take to get rid of it before it starts or reduce its severity.
Get Plenty of Rest
Getting plenty of rest is one of the most important things you can do to get rid of a cold before it starts. According to the Centers for Disease Control and Prevention (CDC), getting enough sleep helps boost your immune system and makes it easier for your body to fight off infections. Aim for seven to nine hours of sleep each night.
To get the most out of your rest, create a comfortable environment for sleep. Keep your bedroom dark, quiet, and cool. Avoid screens and other distractions before bedtime and stick to a consistent sleep schedule.
Drink Lots of Fluids
Staying hydrated is essential for helping your body fight off a cold. When you’re sick, your body needs more water than usual to help flush out the toxins that cause cold symptoms. Drink plenty of water throughout the day, as well as other fluids such as juice, herbal tea, and broth.
Avoid alcohol, caffeine, and sugary drinks, as they can make you feel worse. Instead, opt for electrolyte-rich beverages like sports drinks and coconut water to replenish electrolytes lost through sweating and vomiting.
Take Vitamin C
Vitamin C is a powerful antioxidant that can help boost the immune system and fight off colds. Studies have shown that taking vitamin C regularly can reduce the duration of cold symptoms and even prevent colds from occurring in the first place.
The best sources of vitamin C are fresh fruits and vegetables such as oranges, lemons, grapefruit, kiwi, bell peppers, broccoli, and spinach. You can also take a vitamin C supplement, but be sure to talk to your doctor about the right dosage for you.
Gargle with Salt Water
Gargling with salt water is a simple yet effective remedy for getting rid of a cold before it starts. The salt helps draw out excess mucus and relieve sore throat pain. To make a salt water gargle, mix one teaspoon of salt with eight ounces of warm water and gargle for 30 seconds.
Do this two to three times a day to help soothe your throat and relieve cold symptoms.
Eat a Balanced Diet
Eating a balanced diet is another way to boost your immune system and help get rid of a cold before it starts. A balanced diet should include plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats.
Focus on eating nutrient-rich foods that are high in vitamins and minerals such as leafy greens, citrus fruits, nuts, seeds, and legumes. Eating a variety of foods will ensure you’re getting all the nutrients you need to stay healthy and fight off colds.
Avoid Contact with People Who are Sick
If someone you know has a cold, it’s best to avoid contact with them to prevent getting sick yourself. This means avoiding close physical contact, sharing food and drinks, and touching items that may have been contaminated with the virus.
If you must be around someone who is sick, wear a face mask and wash your hands often to reduce your risk of catching their cold.
Use a Humidifier to Moisten the Air in Your Home
Using a humidifier or a vaporizer in your home is a great way to reduce cold symptoms and get rid of a cold before it starts. The humidifier adds moisture to the air, which helps to thin out mucus and clear congestion. This can help alleviate cold symptoms such as coughing, sneezing, and sore throat.
Be sure to keep the humidifier clean to prevent mold and bacteria growth. Change the filter or clean the tank frequently, and replace the water daily.
Conclusion
Colds can be uncomfortable and inconvenient, but there are steps you can take to get rid of a cold before it starts. Getting plenty of rest, drinking lots of fluids, taking Vitamin C, gargling with salt water, eating a balanced diet, avoiding contact with sick people, and using a humidifier are all effective ways to prevent and treat a cold.
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