Winter is the season where the temperature drops considerably, and you start to experience cold, cough, and flu symptoms. It can be quite frustrating when you start to see a runny nose, sore throat, headache, congestion, and body aches.

These are the early warning signs your body sends out to indicate that it is vulnerable and needs attention. However, with the right techniques, it is possible to defeat the cold before it takes hold of your health. Below are some effective techniques that can help you handle early warning signs of cold and flu.

1. Stay Hydrated

One of the best things you can do for your body is staying hydrated. When your body is well hydrated, your mucus membranes stay moist, which helps flush out germs. It can also help alleviate congestion by thinning your mucus.

It is recommended to drink at least eight glasses of water per day. If you are feeling fluish, try drinking warm liquids such as tea or broth.

2. Get Enough Rest

When you experience early warning signs of a cold, it is a sign that your body is fighting infection. To help your body fight off the infection, you should try to get enough rest.

When you are asleep, your body is busy producing cytokines, which help fight infection and inflammation. Hence, it is crucial to get enough sleep to give your body a chance to recover. Aim for at least seven to eight hours of sleep per night to help your immune system function optimally.

3. Boost Your Immunity

Cold and flu viruses are highly contagious, but you can reduce your risk of getting infected by boosting your immune system.

One of the best ways to strengthen your immune system is to eat a healthy diet that is rich in fruits, vegetables, and whole grains. These foods are packed with antioxidants, vitamins, and minerals that help your body fight off infections. It is also advisable to take supplements such as vitamin C, zinc, and elderberry, which can help boost your immunity.

4. Take Over-the-Counter Medications

If you are experiencing early warning signs of cold and flu, taking over-the-counter medications can help alleviate symptoms such as a sore throat, cough, and congestion.

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and acetaminophen can help alleviate body aches and headache. Additionally, nasal decongestants and antihistamines can help alleviate congestion and runny nose.

5. Try Saltwater Gargles and Steam Inhalation

Saltwater gargles and steam inhalation are two effective techniques for handling early warning signs of cold and flu. Gargling with warm salt water can help soothe a sore throat by reducing inflammation.

Inhaling steam from a bowl of hot water or taking a hot shower can help alleviate congestion by reducing inflammation in your nasal passages.

6. Use a Humidifier

Dry air can worsen your cold and flu symptoms by drying out your mucus membranes, which can lead to congestion and other respiratory symptoms.

Using a humidifier can help keep the air moist, which can help alleviate symptoms such as cough, sore throat, and congestion. Make sure to clean your humidifier frequently to prevent mold and bacteria growth.

7. Don’t Touch Your Face

Cold and flu viruses spread easily through contact with contaminated surfaces such as doorknobs, handles, and desks. It is crucial to avoid touching your face, especially your nose, mouth, and eyes, as these are “entry points” for viruses.

Make sure to wash your hands frequently and disinfect frequently touched surfaces to reduce your risk of infection.

8. Practice Good Hygiene

Practicing good hygiene can help reduce your risk of catching a cold and flu. Make sure to cover your mouth and nose when you cough or sneeze, preferably using a tissue or your elbow.

Dispose of used tissues properly and wash your hands frequently with soap and water. Avoid close contact with people who are sick, and stay home if you are feeling unwell.

9. Stay Warm

It is essential to stay warm, especially during cold weather. Exposure to cold temperatures can weaken your immune system and make you more susceptible to infections.

Make sure to dress warmly, wear a hat and gloves, and keep your home warm and cozy to reduce your risk of catching a cold and flu.

10. Seek Medical Attention if Necessary

If your cold and flu symptoms persist for more than a week or are severe, it is advisable to seek medical attention. Your doctor can diagnose the underlying cause of your symptoms and prescribe medication if necessary.

Additionally, if you have a weakened immune system or are a high-risk individual, such as older adults or pregnant women, you should seek medical attention promptly.

Conclusion

Early warning signs of cold and flu can be quite frustrating, but with the right techniques, it is possible to defeat the cold before it takes hold of your health.

Staying hydrated, getting enough rest, and boosting your immunity are some of the best ways to reduce your risk of catching a cold and flu. Additionally, taking over-the-counter medications, trying saltwater gargles, and steam inhalation can help alleviate symptoms such as a sore throat, cough, and congestion.

Make sure to practice good hygiene, avoid touching your face, and stay warm to reduce your risk of infection. If your symptoms persist or are severe, it is advisable to seek medical attention.