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Want to avoid feeling gross this winter? Learn how to tackle a cold when you feel it coming, plus advice on how you can avoid getting one
Summary
1Can you prevent a cold?
You can start spreading a cold from as early as a few days before your symptoms start, right up until your symptoms finish...
2Winter wellness tips
Keeping your body healthy and your immune system in peak condition is essential for staying well during winter...
3Should I see a GP?
A cold isn’t usually serious and you can treat it at home. But you should see your doctor or GP if...
This winter I’m not getting a cold. Say it with us. It sounds pretty good, doesn’t it?
Many of us will get at least one cold a year. But who wants to be a statistic?
If you’re wondering why you get a cold each year, here are a few tips to help keep germs at bay.
Can you prevent a cold when you feel it coming?
No – there’s no cure for the common cold. But you could reduce your risk of catching it or help relieve the early symptoms.
- Regularly wash your hands with warm water and soap
- Use a tissue to trap germs when you cough or sneeze
- Dispose of used tissues as quickly as possible
- Avoid sharing items like towels, glasses and cups
- Try to avoid touching your eyes or nose as this is the most common way the virus can infect your body
- Stay fit and healthy by eating well and keeping active
Early signs of a cold to look out for
The symptoms of a cold usually come on gradually over a few days and can last up to two weeks.1
They include:1
- a blocked or runny nose
- a sore throat
- headaches
- muscle aches
- coughing
- sneezing
- a raised temperature
- pressure in your ears and face
- loss of taste and smell
Essential tips for winter wellness
Keeping your body healthy and your immune system in peak condition is essential for staying well during winter. Here’s how...
1. Keep active
Exercising regularly can help support your immune system.
The NHS recommends you do 30 minutes of moderate exercise a day, five days a week (150 minutes per week). This could include brisk walking, cycling or dancing.2
For a more intense workout, you only need to do 75 minutes per week. Running, swimming, hill cycling, and sports like football or tennis are all good ways to do this.
2. Consider taking targeted supplements
Traditional herbal remedies like echinacea may help ease your sniffles. According to the Committee on Herbal Medicinal Products (HMPC), it’s suitable to take for the prevention and treatment of colds.3
However, the NHS says that there’s little evidence that echinacea helps you get better more quickly.1
3. Get enough sleep
A bad night’s sleep seems to affect everything – immunity included.4
Ideally, you’ll need a minimum of about seven hours of good sleep a night to keep your immune system fighting fit. Some people such as teenagers may need slightly more as they’re still growing.4,5
It’s so important to have good ‘sleep hygiene’ - sticking to a regular routine, as well as creating the right environment for a decent sleep (like having a cool, quiet and dark space free of technology).
4. Keep things clean
Colds get passed on when you touch a contaminated surface and then touch your eyes or nose. It can be tricky to control in public places, so it’s always a good idea to carry hand sanitiser. You can put your own prevention tactics in place at home too.
Sanitise surfaces by wiping them down with disinfectant wipes or sprays. Cold and flu germs can stick around for up to 24 hours, so do this regularly.6
Don’t forget frequently touched items like taps, door handles, tables, computers and tablets and gaming controllers, too.
5. Try a humidifier
According to Yale researchers, an early animal study found that low humidity could increase chances of getting ill in winter.7
They found that lower humidity lowered animals’ immune response in three ways. It prevented cilia (the hair-like structures in our airways) from removing germs, as well as reducing the airways’ ability to repair damage. A low-humidity environment also impaired the natural defense system which notifies nearby cells to attack a virus.7
That said, this was only a preliminary study and the results warrant further research in humans.7 Using a humidifier at home could help keep the air moist on cold, dry days and many people anecdotally have found humidifiers to be helpful for congestion and other cold symptoms.
6. Sanitise your hands
It goes without saying – but we thought we would anyway!
Keep hand sanitiser or antibacterial wipes on you when you’re out and about. Clean your hands after touching surfaces or other people.
7. Avoid sharing food
This might be easier said than done but try to steer clear of buffets and ‘help yourself’ food. You can control your own hygiene but (unfortunately) not everyone else’s.
Who knows, there could be a secret double-dipper among you...
When to see your GP
A cold isn’t usually serious and you can treat it at home. But you should see your doctor or GP if your symptoms haven’t improved after three weeks, or if: 1
- your symptoms suddenly get worse
- your temperature is very high, or you feel hot and shivery
- you're concerned about your child's symptoms
- you're short of breath or you have chest pain
- you have a long-term medical condition – for example, diabetes or a heart, lung or kidney condition
- you have a weakened immune system – for example, because you're having chemotherapy
- you keep getting recurring colds, as it could be a sign of an underlying condition
The final say
Feeling a little better about your chances this winter?
A sniffle-free season is never guaranteed, but you’re well on your way to a stronger immune system. So long, sick days...
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- NHS. Common cold [Internet]. NHS [reviewed 2024 Mar 22; cited 2024 Sep 18]. Available from: https://www.nhs.uk/conditions/common-cold/
- NHS. Physical activity guidelines for adults aged 19 to 64 [Internet]. NHS [reviewed 2024 May 22; cited 2024 Sep 18]. Available from: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
- European Medicines Agency (EMA). Echinaceae purpureae herba - herbal medicinal product [Internet]. EMA [reviewed 2016 Feb 17; cited 2024 Sep 18]. Available from: https://www.ema.europa.eu/en/medicines/herbal/echinaceae-purpureae-herba
- Sleep Foundation. How Sleep Affects Immunity [Internet]. Sleep Foundation [reviewed 2023 Aug 15; cited 2024 Sep 18]. Available from: https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity
- NHS. Sleep problems [Internet]. NHS [cited 2024 Sep 18]. Available from: https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/ Drugs.com. How long does the cold/flu virus last on surfaces? [Internet].
- Drugs.com [reviewed 2023 Oct 10; cited 2024 Sep 18]. Available from: https://www.drugs.com/medical-answers/long-cold-flu-virus-live-surfaces-3562925/
- Kudo E et al. Low ambient humidity impairs barrier function and innate resistance against influenza infection. PNAS [Internet]. 2019 May 13 [cited 2024 Sep 18]; 116(22): 10905-10. Available from: https://www.pnas.org/doi/10.1073/pnas.1902840116
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