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Rest to Fight the Common Cold
Our µ contribution for a healthier world!
Sometimes:
- you might feel like sneezing,
- your throat might tickle, and
- your nose could start running.
Perhaps it's the beginning of a common cold.
If you already have an existing medical condition, it's advisable to consult a healthcare professional.
In this article, we will explore what to do when you suspect you're catching a cold, from strengthening your body's defenses to addressing the symptoms.
The symptoms of the common cold can be triggered by various viruses, with over a hundred known to cause this ailment. The most frequently encountered virus associated with the common cold is the rhinovirus.
The common cold is typically milder than influenza (flu), which is caused by influenza viruses. Decades ago, healthcare professionals would differentiate between the flu and the common cold. Prior to 2019, there were concerns about other viral infections such as Swine flu and Bird flu. From early 2020 to 2021, the world faced the COVID-19 pandemic caused by a novel (new) coronavirus called SARS-CoV-2. Some symptoms of COVID-19 can overlap with those of the common cold and the flu.
Taking a zinc supplement may not reduce the chances of contracting the common cold. However, if zinc is taken within 24 hours of the onset of symptoms, it may potentially reduce the duration and severity of symptoms. Some also take vitamin C.
While vitamin D is essential for overall health, and its deficiency has been linked to an increased risk of respiratory infections. But taking vitamin D3 specifically when you are about to catch a cold may not provide immediate benefits! It's more about maintaining sufficient levels of vitamin D consistently over time to support overall immune function.
Allergies can sometimes mimic the symptoms of a cold. 'Antihistamines' are effective in alleviating the symptoms of allergies. Some medicines for common cold also have 'antihistamines' to stop sneezing and runny noses.
Some medicines have things called 'decongestants' that make your congested nose feel better. Always follow the directions on the medicine box and ask a medical professional if you're not sure.
Generally:
- You may experience additional symptoms such as a sore throat, fever, headache, etc.
- It is common to have one nostril more congested than the other.
- Sinus involvement, which pertains to the cavities in the bones around the nose and eyes, can prolong or exacerbate cold symptoms.
The skull contains spaces filled with air known as sinuses. These sinuses are positioned behind the forehead, nasal bones, cheeks, and eyes. Healthy sinuses are devoid of bacteria or germs. Typically, mucus can freely drain, and air can circulate through the sinuses.
For pain relief, over-the-counter options like paracetamol or NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) such as ibuprofen may be helpful. However, it is important to consult a pharmacist or doctor before taking an NSAID, especially if you are a senior citizen, pregnant or breastfeeding, have an existing health condition, or require medication for a child.
Antibiotics are ineffective against the common cold, as it is a viral infection, not a bacterial one.
On average, an adult may experience two to three colds a year, while a child may have more than four. The likelihood of catching a cold is higher during the winter.
You don't have to follow all the following advices as you may not be having all the materials with you.
What TO DO:
- REST MORE THAN USUAL, that helps your body utilize conserved energy fighting cold.
- GENTLY BLOW YOUR CHOCKED NOSTRIL by blocking the other one. If you are really unable to tolerate blocked nose, ask a medical professional for a decongestant nasal drop.
Mostly, when we perceive our nose as stuffy, it is actually congested. It happens when the blood vessels in the nasal passages become inflamed and swollen. - DRINK cup-ful of WARM WATER or fluids many times (total not less than 5-6 glasses or 1.5 liters everyday for adults; which helps mucous/discharge flow).
- Wear scarf etc. to cover head and neck.
- Drink 1/2 cup light green tea or kāḍā (काड़ा) 4-5 times (Boil water with peaces of garlic, ginger and clove, dip one or two green tea-bag and keep it in thermos flask).
- You can use warm salt water to gargle if you have sore throat. Kids should not be taught to gargle while they are sick.
- Rest in a slightly ventilated (but not cold) area/room.
- Inhale steam coming from boiling water.
- Rub a little balm on forehead, throat, nose, chest etc.
- While lying on bed keep the congested nostril up by turning either on left or right.
- Little bit of light exercise (yoga), only if you are not tired or warm; just to help proper blood circulation.
- Inhale/smell oils like eucalyptus (nīlgirī), or vinegar.
- Inhale fumes of turmeric powder (called đhūnī in India).
Discuss your intention to follow any of the above advice with a friendly healthcare professional and proceed with caution when trying something for the first time. Start with small steps. It's advisable to have a healthy and caring person nearby when implementing any of the aforementioned recommendations.
What NOT TO DO:
- Avoid blowing your nose forcefully (as it can cause earaches).
- Don't sleep or lie under direct and cold air streams (from air coolers, fans, etc.).
- Steer clear of excessive labor, exertion, or tension.
- Refrain from taking cold showers.
- Ensure your hair (and body) does not remain wet after bathing.
- Stay away from excessive heat (to prevent dehydration).
- Do not smoke.
- Avoid alcohol consumption.
Avoid:
- Abstain from going to the office, school, or crowded places.
- Avoid sharing cups (or balm bottles!) and utensils.
- Reduce your consumption of greasy or oily foods.
There are some electric steam inhalers available. Choose one which is less powerful as you can face it for longer!
You may like to use [electric] heaters if you feel cold. For lots of people living near equator the room temperature below 23°C (degree Celsius) is not comfortable! Even if you live away from equator you may like to maintain room temperature more than 18°C while suffering from flu/cold. Do not use heaters (or stoves) that generate CO2 (Carbon dioxide).
If the air in your home is too dry, it can make your cold symptoms worse. You can use a humidifier to add moisture to the air. This can help you breathe better and feel more comfortable.
We should prefer a balanced diet with fruits, vegetables, whole grains, and eggs, and meat. Foods with lots of antioxidants, like berries, oranges, and leafy greens, are really good for us. Some people may occasionally require to consume fish and meat.
Note: Zinc picolinate, Zinc gluconate and Zinc citrate are generally well-absorbed and are preferred forms of zinc supplements while Zinc acetate may have slightly lower bioavailability compared to previously mentioned forms. Zinc sulfate should be used when other forms are not readily available.
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