October 22, 2024
Learn how to avoid the long cold when symptoms last longer than a month.
According to the National Institute for Health and Care Excellence (Nice), adults in the UK experience an average of two to three colds a year (and children five to eight), with rhinovirus, the most common cause, peaking in autumn.
What doesn’t help is that we are now susceptible to the long cold when symptoms persist for more than a month.
Ron Eccles, emeritus professor at Cardiff University’s School of Biosciences, says that long-lasting health impacts of any upper respiratory tract infection are not unusual. “Any respiratory virus can give you that long-lasting feeling of malaise,” Eccles says. “It’s almost as if the virus has switched on the fatigue of a common cold but not switched it off and it persists, although we don’t yet fully understand how or why.”
This is what we now know.
1. Many Over-the-Counter Cold Treatments Are Ineffective
Most over-the-counter cold remedies might not work. The US FDA recently announced that phenylephrine, a common nasal decongestant found in products like Benylin Max Strength, Sudafed, Lemsip Cold and Flu, and Beechams All in One, is ineffective.
A 2007 study in the British Journal of Pharmacology also found no significant benefit from phenylephrine compared to a placebo. Additionally, most herbal supplements lack solid scientific support, and even those with some clinical trial success, such as echinacea and pelargonium, have questionable evidence.
2. Try a Nasal Spray
Effective over-the-counter nasal decongestants in spray form include oxymetazoline and xylometazoline. These chemicals clear blockages and reduce swelling in the nasal passages. Trials published in the American Journal of Rhinology show that these sprays can help people breathe more easily, providing relief in minutes that lasts up to eight hours. Recommended products include Vicks Sinex Micromist, Boots Decongestant 0.5% nasal spray, and Otrivine Adult nasal spray. Another option is pseudoephedrine, which is effective but may require a prescription for higher doses, such as in the 500ml bottle of Galpseud Plus Linctus.3. Getting Cold and Wet Might Make You More Susceptible
3. Getting Cold and Wet Might Make You More Susceptible
Your mother may have been right about not going out with wet hair to avoid catching a cold. Although there are few published studies confirming this, Eccles suggests that chilling the body can predispose people to respiratory infections. Exposure to cold temperatures causes blood vessel constriction, including in the nose, which restricts blood flow. Good blood flow is essential for delivering antibodies and white blood cells to defend against viruses. Being cold and wet temporarily reduces these defences, potentially triggering symptoms if you already have a sub-clinical infection.
4. Warm Drinks as an Effective Cold Treatment
Having a warm drink should be the first treatment for a cold, according to Eccles. His study showed that a warm, low-sugar blackcurrant drink significantly reduced all cold symptoms. Warm drinks are particularly effective for soothing sore throats and coughs. Adding a teaspoon of honey can enhance the benefits by helping to replace fluids, which is crucial when you have a cold. Eccles acknowledges that while there may be a placebo effect, feeling better is an important part of recovery.
5. Try Taking Extra Vitamin C (but Don’t Expect Miracles)
Vitamin C is crucial for immunity, though supplements don’t necessarily prevent colds. A Cochrane review of 29 studies with 11,306 participants found that taking 1-2g of vitamin C daily can shorten cold duration by about 10%. People under extreme physical stress, such as marathon runners, might see more significant benefits, with some trials showing a halving of cold risk. Eccles suggests mega doses might be more effective because vitamin C could theoretically reduce damage caused by white blood cells. However, it’s always best to get vitamin C from a diet rich in fresh vegetables, which provides other helpful antioxidants.
6. Do Take Vitamin D All Winter
Taking a vitamin D supplement in winter might not guarantee cold prevention, but it could be beneficial. Eccles, convinced by existing evidence, personally takes vitamin D during the winter. For those with a deficiency, restoring vitamin D levels can support immunity and potentially reduce susceptibility to upper respiratory tract infections (URTIs). A study of 18,883 participants found that correcting vitamin D deficiency reduced the number of cold infections. While supplementation didn’t reduce the odds of getting a cold, it did decrease symptom severity by 15% and cold duration by 36%. “It’s not a proven cure,” Eccles says, “but taking a vitamin D supplement won’t make your cold worse.”
7. A Good Walk is the Best Nasal Decongestant Around
Moderate exercise can help ward off colds and ease symptoms of a mild cold. Eccles advises against exercising if you’re feverish but suggests that mild activities like walking, cycling, or swimming can alleviate symptoms of a mild head cold. “Moderate activity is the best form of nasal decongestant you can get,” he says. This is because mild exercise helps move white blood cells, which are essential for fighting infections, around the body effectively. Conversely, intense exercise, such as marathon training or strenuous gym workouts, can stress the body and should be avoided until full recovery, as it may lower immunity and delay recovery from colds.
Do let us know if you have an effective way to avoid a cold or how to relieve cold symptoms.
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