How To Get Over A Cold Quickly

Quick list of cold recovery strategies:

• Drinking plenty of water¹
• Eating a healthy diet
• Using a saline nasal spray²

There’s nothing like the feeling of waking up with a scratchy throat or tickle in your nose to know you’ve been struck with a cold. And while the common cold is usually mild, lingering symptoms can be frustrating. 

Several evidence-based strategies can help your recovery, reduce discomfort and support your body’s natural healing process. Let’s look at a step-by-step breakdown on managing a cold from start to finish.

Signs your body is fighting a cold

When your body first encounters the cold, your immune system kicks in to fight the symptoms, and you’ll start to feel a little under the weather³. This could include a sniffly nose, some sneezing, or feeling sapped of energy.

As you move toward the mid-stage of your cold, your body is still actively fighting the symptoms3. Symptoms peak with congestion, coughing, headaches, body aches, fatigue and fevers⁴. During recovery, you can expect an improvement in your symptoms, including reduced congestion and increased energy.

Stages of a cold: What to expect day by day

The common cold timeline encompasses four key phases, including:

1. Incubation period: This is the time between contact and the first signs of feeling unwell, lasting anywhere from one to three days⁵. 
2. Onset of symptoms: As your immune system begins to kick in, you’ll often start to notice early symptoms, including a scratchy throat and mild fatigue. Symptoms often occur within ten to sixteen hours after an incubation period⁵.
3. Peak symptoms: Day two and three are when your symptoms will usually peak⁵. It’s at this time you can expect to feel the worst of the congestion, coughing and headaches.
4. Recovery stage: During the recovery phase, your symptoms will start to lessen as your energy returns. For most people, cold symptoms will hang around for roughly seven days⁵. 

If your cold lingers for longer than 10 days without signs of improvement, you should consult your GP or health professional.

How to tell if a cold is getting better

You’ll know you're getting better when your symptoms start to ease. Your sleep will begin to improve, you won’t feel as congested, and your energy levels will increase. Most symptoms generally start easing within a week from onset⁵. 

Common cold self-care tips

Often, the best way to manage the common cold is with regular self-care³. This often involves:

• Staying hydrated¹
• Getting enough sleep
• Using saline nasal sprays²
• Gentle throat lozenges² 

Here’s how best to manage a cold.

Best foods for a cold

When you’re suffering from a stuffy nose and scratchy throat, often the last thing you feel like doing is eating. That said, it’s important to nourish your body with easy-to-digest meals when your appetite is low^6,7. Choose nutrient-dense foods like soups packed with ginger and garlic^4,8 and warming honey and lemon teas². 

Vitamins and minerals that can help fight a cold

While we’re on the topic of nutrition, certain vitamins and minerals might help to support your body’s immune system, health^7,8,9. Vitamin D, vitamin C, zinc help to support your immune system and a higher dose of Vitamin C (1000 mg) could even help to reduce the duration of the common cold symptoms^7,8,9. 

Is sleep good for a cold?

Yes, catching zzz’s is extremely important when you’re not well. Your body needs a little extra time to recharge when fighting a cold, so it’s important to take it easy. Sleep can help support your immune system, so make sure to prioritise rest during this time. 

Does sleeping all day help a cold?

While sleep is a great way to help your body recover (and nothing beats couch time when we’re sick), it can also help to balance this rest with some light activity. Some gentle stretching or a slow walk might help.

Is light exercise good for a cold?

Ok, so you might be asking yourself, ‘I feel fatigued, will gentle movement help me feel better?’ Currently there is no evidence to suggest exercise will positively impact a cold. So it comes down to how you are feeling and if you need to rest, do so.

Does drinking water help a cold?

Yes, hydration is an important part in feeling better. Keep your body hydrated with plenty of clear liquids, including water, broth and hot honey lemon water. Staying hydrated helps support your immune system while replenishing fluids that are often lost with fever and a runny nose¹. 

Does blowing your nose help?

Blowing your nose can be a great way to reduce congestion and clear out your nasal passages. However, blowing your nose too much can actually lead to irritation, so make sure you’re gentle with your nose to avoid any potential discomfort.

Supporting your body’s recovery from a cold

Colds are incredibly common, so chances are you’ll suffer a case of the sniffles at least once a year⁸. You can support your recovery through proper self-care3 like rest, hydration, nutrition, immune supporting vitamins, symptom relief and patience. That said, be sure to consult your GP if your symptoms worsen or last longer than 10 days.  

For more information on supporting your body this cold season, check out Swisse’s Wellness Hub. 

If symptoms persist, we recommend consulting your healthcare practitioner.

References:

1. El-Sharkawy AM, Sahota O, Lobo DN. Acute and chronic effects of hydration status on health. Nutr Rev. 2015 Sep;73 Suppl 2:97-109. doi: 10.1093/nutrit/nuv038. PMID: 26290295.
2. DeGeorge KC, Ring DJ, Dalrymple SN. Treatment of the Common Cold. Am Fam Physician. 2019 Sep 1;100(5):281-289. PMID: 31478634. 
3. Rondanelli M, Miccono A, Lamburghini S, Avanzato I, Riva A, Allegrini P, Faliva MA, Peroni G, Nichetti M, Perna S. Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds-Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds. Evid Based Complement Alternat Med. 2018 Apr 29;2018:5813095. doi: 10.1155/2018/5813095. PMID: 29853961
4. Lissiman E, Bhasale AL, Cohen M. Garlic for the common cold. Cochrane Database Syst Rev. 2014 Nov 11;2014(11):CD006206. doi: 10.1002/14651858.CD006206.pub4. PMID: 25386977; PMCID: PMC6465033.
5. Gwaltney JM. Clinical significance and pathogenesis of viral respiratory infections. Am J Med. 2002 Apr 22;112 Suppl 6A:13S-18S. doi: 10.1016/s0002-9343(01)01059-2. PMID: 11955455.
6. Pecora F, Persico F, Argentiero A, Neglia C, Esposito S. The Role of Micronutrients in Support of the Immune Response against Viral Infections. Nutrients. 2020 Oct 20;12(10):3198. doi: 10.3390/nu12103198. PMID: 33092041
7. Calder PC, Carr AC, Gombart AF, Eggersdorfer M. Optimal Nutritional Status for a Well-Functioning Immune System Is an Important Factor to Protect against Viral Infections. Nutrients. 2020 Apr 23;12(4):1181. doi: 10.3390/nu12041181. PMID: 32340216
8. Nahas R, Balla A. Complementary and alternative medicine for prevention and treatment of the common cold. Can Fam Physician. 2011 Jan;57(1):31-6. PMID: 21322286; PMCID: PMC3024156.
9. Nault D, Machingo TA, Shipper AG, Antiporta DA, Hamel C, Nourouzpour S, Konstantinidis M, Phillips E, Lipski EA, Wieland LS. Zinc for prevention and treatment of the common cold. Cochrane Database Syst Rev. 2024 May 9;5(5):CD014914. doi: 10.1002/14651858.CD014914.pub2. PMID: 38719213