7 tips: How to recover quickly after a cold?

Everyone knows that getting a cold is extremely unpleasant, so if you are looking for a way to speed up the recovery process, these expert-approved tips and tricks can help you.

Disclaimer. It is not a method of treatment. Consult your doctor before use.

1. Consume more zinc

Many vitamins and minerals help support immune function. One of these minerals is zinc. It has been shown to promote the proper functioning of the immune system by activating T-lymphocytes, which attack infected cells.

Many familiar foods contain high levels of zinc: chicken, chickpeas and cashews are just a few of them. If zinc is still not enough in your diet, you can take it in the form of supplements.

2. Consume more vitamin C

This information probably won't surprise you, but vitamin C is very important for the health of the immune system. This antioxidant neutralizes pathogens and helps the correct functioning of immune cells. Vitamin C is rich in citrus fruits, as well as some cruciferous vegetables, and it can also be taken as a supplement.

3. Get more rest

When we feel bad, rest is not just a break in exercise for the body and mind. This process, in fact, helps us to recover. To clear the body of rhinovirus, we need a lot of sleep to maintain the immune system.

4. Eat and drink what is good for the immune system

In addition to food rich in zinc and vitamin C, there are many other foods and beverages that support the health and proper functioning of the immune system, promote rest and relieve cold symptoms. These include nutrient-rich vegetables such as spinach, red peppers, and mushrooms; many fruits such as kiwi, watermelon, and acai; spices such as turmeric and ginger; and fermented foods.

5. Clean your sinuses

There are several ways to clean the sinuses at home. One of the most commonly recommended tools for this is a neti pot with water, sea salt, and a pinch of baking soda. By flushing your nasal passages and sinuses, you flush out bacteria and viruses, moisturize swollen and irritated mucous membranes, and provide them with soothing and natural remedies.

Another effective way to clean the sinuses is to use steam. Use a humidifier in the bedroom while you sleep.

6. Maintain water balance

Sufficient hydration helps the immune system function by maintaining an optimal level of moisture in the mucous membranes. This prevents viruses and bacteria from attaching to the mucosal tissue.

Do you want to provide your body with additional support? Drink water with honey. Studies have shown that honey effectively suppresses coughing and improves sleep quality. In addition, honey contains antioxidants that reduce oxidative stress and inflammation. Thus, honey helps to strengthen the immune system and can potentially reduce the duration of the disease.

7. Avoid hypothermia

Carefully start to go outside, dressed warmly. Immediately do not stay in the cold for a long time, gradually increase the time you spend in the fresh air.

What not to do:

1. Do not take antibiotics

There is no reason to take antibiotics unless your doctor has prescribed them to treat some bacterial infection (not related to the common cold). Colds are caused by viruses, and antibiotics do not treat viruses, but reduce your resistance to bacterial infections.It is better to allow the body to cope with the disease on its own.

2. Intense training

While exercise is one way to maintain overall health, if you overdo it at the gym, it won't help you recover. And, unfortunately, the idea that you need to sweat to get rid of a cold is a myth.

If you like movement, you can go for a walk or do yoga. Any more active workout can cause more intense sweating and dehydration. In addition, your body will spend energy on exercise instead of directing it to fight the disease. In general, when you are not well, it is much more useful to give preference to rest and plenty of water instead of a quick workout.

How to stop the development of a cold if you feel that you are getting sick.

Keeping the immune system healthy at all times, not just during cold and flu season, can help protect the body from diseases. To do this, the doctor advises you to sleep at least eight hours a day, exercise regularly and stick to a diet high in lean protein, healthy fats and vegetables. I also recommend taking immune-boosting supplements such as vitamin C, vitamin D, zinc, lactoferrin, and probiotics.

Another effective way to maintain a healthy gut and immune system is to fight stress, so yoga, meditation, and other anti-stress techniques can help prevent colds.

An important part of compensating for a cold is to avoid foods and beverages that cause inflammation. Refined sugars, processed foods, alcohol and tobacco reduce the immune response and increase the duration of the disease.

Let's sum it up

If you are worried about feeling unwell, a visit to the doctor is always a good idea. However, if the symptoms of a cold do not seem too serious to you, these tips can help you, which can be applied at home. A healthy lifestyle that includes maintaining water balance and a diet rich in nutrients will help you strengthen your immune system.

© 2021 Elena Petrova