A common cold can linger longer than most of us realize—often seven to 10 days…and potentially as long as two to three weeks. Cold symptoms—including congestion, cough and achiness—typically are at their worst during days two through four, but improvement occurs slowly.
You may wonder whether there’s any way to speed the recovery process. But despite all of the over-the-counter (OTC) cold medicines on pharmacy shelves…the home remedies suggested by well-meaning friends…and advances made in the treatment of viruses, there’s little evidence that it’s possible to substantially reduce the duration of a cold.
Still, there are a few strategies that might slightly shorten colds…and some ways to minimize unpleasant cold symptoms in the meantime. Here’s what actually helps…what doesn’t…and where the evidence remains unclear, according to infectious disease expert William Schaffner, MD…
Cold Treatments That Work
Here are seven ways to reduce the duration of a cold and the intensity of symptoms…
- Hydration. Drink plenty of non-alcoholic fluids such as water, tea or soup. A cold causes the body to lose a significant amount of water—even a mild fever produces a surprising amount of perspiration…and a runny nose allows lots of fluid to flow out of the body. Replacing that lost fluid will help you recover.
- Steam. Take at least one or two hot showers per day. Steam loosens encrusted secretions in the nostrils—gently blow out each nostril while showering.
- Zinc. Take zinc lozenges—if you can endure their unpleasant taste. Zinc shortens the duration of a cold by an average of one to two days, according to a meta-analysis by Canadian researchers who examined the findings of 17 earlier studies.
- Honey. Consume a spoonful of honey once or more each day. Honey soothes an irritated throat, and multiple studies have found that it reduces cough frequency.
- Rest—but not too much. Getting sleep can help your body recover when you’re ill—but that doesn’t mean it’s wise to take to your bed until a cold has passed. Getting a little light exercise—even something as simple as walking—is healthier than getting no exercise at all.
- OTC painkillers can help control the muscle aches and headaches that accompany colds.
- Pseudoephedrine. Cold medicines containing this decongestant can temporarily open clogged nasal passages. While medications with pseudoephedrine are no longer available on store shelves in the US, they are available behind the counter at pharmacies without a prescription. Warning: Pseudoephedrine can temporarily increase blood pressure and heart rate. Check with your doctor if you have heart problems or high blood pressure.
Treatments That May Be Worth Trying
Two treatments that might help with cold symptoms…
- Neti pots. You can use a neti pot to clear out your nostrils with warm saline solution and temporarily reduce congestion. Reminder: Be sure to follow the instructions, and wash and dry the neti pot after each use—failing to do so could introduce new germs or mold into the nose.
- OTC antihistamines, such as Afrin Nasal Spray. Some cold sufferers report a reduction in nasal secretions when they take these. But they don’t seem to help everyone, and studies on them have produced mixed results.
Probably Not Worth Trying
The evidence suggests the following cold remedies are ineffective…
- Cough suppressants and expectorants. These don’t actually reduce coughing much at all, according to researchers. They might soothe an irritated throat, but so does a spoonful of honey.
- Phenylephrine. The decongestant phenylephrine, found in many OTC cold medicines, doesn’t do much to reduce congestion, according to persuasive research.
- Vitamin C. Numerous studies have concluded that taking vitamin C offers little or no benefit for cold sufferers.
- Echinacea. This herbal remedy is sometimes recommended as a cold treatment, but the evidence suggests it’s no more effective than a placebo.
- Humidifiers. In theory, these should offer cold sufferers benefits similar to taking warm showers, but in practice humidifiers tend to become breeding grounds for germs unless they are washed and disinfected thoroughly.
When to See Your Doctor
Contact your health-care provider if your temperature climbs above 100-101°F…you cough up blood…and if you have any significant difficulty breathing, head to the emergency room. Extra caution is warranted if you’re over age 60 and/or you suffer from a serious health problem such as heart disease, lung disease or diabetes—contact your health-care provider not only if you experience any of the symptoms listed above, but also if your cold seems more severe than normal.
