How to Stop a Cold when You Feel It Coming On

Co-authored by David Nazarian, MD and Kyle Hall

Last Updated: October 25, 2022 References Approved

Prevention is the best defense against a cold, but sometimes, despite your best efforts, you still get sick. That is because the cold virus can live up to 18 hours on unwashed surfaces while it looks for a host. The cold enters through your mouth, nose, or eyes and is thus commonly spread through talking, coughing, and sneezing. While you might not be able to completely cure your cold, there are some things you can do to alleviate your symptoms and speed up your recovery, including washing your hands as frequently as possible.

Things You Should Know

Running a humidifier or taking a hot shower can keep your throat and nose from drying out.
Drink plenty of water and eat a diverse diet full of fruits and veggies to keep your immune system healthy.
Get plenty of sleep and avoid stress to help your body fight off a cold as it’s coming on.
Acetaminophen and antihistamine can help you treat your symptoms to keep you comfortable.

Part 1

Part 1 of 3:

Taking Immediate Action

1
Gargle with salt water if you have a sore throat. Gargling with salt water can help reduce inflammation in your throat and flush out mucus. To gargle salt water, stir ¹⁄₂ teaspoon (2.5 mL) of salt into a glass of warm water and gargle some of it for 30 seconds. Then, spit it out, making an effort to swallow as little as possible.
- Repeat this throughout the day whenever your throat is hurting.^{[1]
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2
Take a hot shower to help with nasal congestion. Feeling stuffy and congested can make a cold feel a lot worse. To get rid of that stuffy feeling, hop in the shower and stay in there for longer than usual so some steam has time to build up. The steam from the shower should help temporarily alleviate your congestion.

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3
Use a saline nasal spray if you’re still feeling stuffy. Saline nasal sprays are saltwater sprays that you flush your nose with to decongest it. Use the saline nasal spray to prevent mucus from building up and clogging your nose.^{[2]
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Expert Source

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Expert Interview. 26 March 2020.} It will also provide an instant feeling of relief.^{[3]
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- Keep using the nasal spray every day until you feel better.
4
Turn on a humidifier to keep the air around you moist. Moisture in the air can help loosen the mucus in your nose and throat so you don’t feel as congested.^{[4]
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Expert Source

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Expert Interview. 26 March 2020.} Put a humidifier in your bedroom so the air is moist while you sleep, and keep one in other rooms you’ll be spending a lot of time in.^{[5]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
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- Be sure to change the humidifier filter frequently, as unclean filters can lead to additional breathing and lung problems. Look at your specific humidifier's instruction manual to get an idea of how often the filter should be changed.

Part 2

Part 2 of 3:

Helping Your Body Recover Quickly

1
Drink 8 glasses of water every day to stay hydrated. Dehydration can make a cold even worse, so it’s important that you drink 8 glasses of water every day. Drinking more fluids will also help loosen mucus in your nose and throat so you feel less congested.^{[6]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
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- Don’t drink alcohol, coffee, or caffeinated soda or you could become more dehydrated.
2
Eat 4-5 servings of fruits and vegetables a day to help your immune system. If you’re not getting the nutrients your body needs to be healthy, you’ll have a harder time fighting off a cold. Eating more fruits and vegetables is an easy way to get the nutrients your immune system needs to function.^{[7]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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- Try eating a salad with a couple servings of fruit every day.
- Some studies suggest that garlic and citrus fruits can shorten the length of a cold and make it less severe.^{[8]
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3
Get at least 8 hours of sleep every night. Your body is hard at work fighting off infection when you’re asleep, so it’s important that you rest as much as possible so it can fight your cold.^{[9]
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Expert Source

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Expert Interview. 26 March 2020.} Try to go to sleep earlier than usual and take a nap during the day if you can. The more rest you get, the better your chances will be of a speedy recovery.^{[10]
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4
Take off school or work if possible. Getting lots of rest and drinking plenty of fluids can be tough if you’re at school or work all day. If you’re able to, stay home so you can focus on recovering so your cold doesn't get worse.^{[11]
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- If you decide to take the day off from work, reach out to your boss over the phone or by email as soon as possible. Let them know you're too sick to come in and apologize for the inconvenience.
- If your boss seems hesitant about letting you take the day off, ask if you can work from home for the day instead.

Part 3

Part 3 of 3:

Taking Medicine and Supplements

1
Take acetaminophen or an NSAID if you have a sore throat, headache, or fever. Acetaminophen and NSAIDs are both pain relievers that can help relieve the symptoms of your cold. Follow the dosage instructions on the packaging and don’t take more than the 24 hour dosage limit.^{[12]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- While acetaminophen and NSAIDs won’t stop your cold, they can make it more manageable while you focus on recovering.
- Common NSAIDs you can take are ibuprofen, aspirin, and naproxen.
- Both DayQuil and NyQuil contain acetaminophen.
2
Try an antihistamine or decongestant to help with coughing and congestion. Over-the-counter antihistamines and decongestants can help clear up your throat and nose and alleviate your coughing. Always read the packaging for usage instructions and avoid mixing multiple medications or you could overdose.^{[13]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
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- Never give antihistamines or decongestants to children under 5.
- Exercise caution before taking over-the-counter cold medicine if you have high blood pressure, glaucoma, or kidney issues. Always read the labels first, and consult your doctor before starting any new medicine.
3
Give vitamin C or echinacea supplements a try to shorten your cold. While the evidence is unclear, some studies suggest that vitamin C and echinacea can help lessen the severity of a cold. Since these supplements aren’t harmful, you may want to give them a try and see if they help stop or shorten your cold.^{[14]
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PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Powdered vitamin C supplements like Emergen-C may also help shorten the duration of your cold.
- Read about potential interactions and side effects as printed on the label of the supplement before you start taking it. If you have any pre-exisiting medical conditions, talk to your doctor before starting a new vitamin or herbal treatment.

Expert Q&A

Question

How can I boost my immune system?

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.

David Nazarian, MD

Diplomate, American Board of Internal Medicine

Expert Answer

A well-balanced diet, exercise, and adequate amounts of sleep can all boost your immune system. Highly processed foods with high sugar content can negatively impact your immune system and your overall health, so avoiding them is highly recommended.