You wake up with a sore throat. Then comes the coughing, sneezing, and sniffling. Whether you have a common cold, the flu, COVID-19, or another type of respiratory infection, there aren’t any fast fixes. But there are a few things you can do to help yourself feel better while your body heals.
Stay Home
When you’re sick, your body is working hard to fight the infection. It needs more energy than usual. Make rest your top priority. Try to stay home from work or school early on during the illness if possible. Put your daily routine on hold as best as you can until you feel better. One good thing resulting from the COVID-19 pandemic is that most organizations understand the need to stay home when you’re sick.
Stay Hydrated
Drink plenty of fluids to thin mucus, break up congestion, and keep your nose and throat moist. Staying hydrated also prevents the headaches and fatigue that dehydration causes. Keep a glass or reusable bottle on hand, and refill it with water. Skip caffeinated sodas, coffee, and alcohol, as they can cause you to become dehydrated.
Gargle With Salt Water
Use salt water or a premade gargling solution. It’s a good way to soothe a throbbing throat. The salt water eases swelling and loosens mucus. Stir about 1 teaspoon of table salt into 1 cup of warm water until it’s dissolved. Gargle a few times a day with it.
Cozy Up With a Warm Drink
It’s comforting to curl up with a warm mug of tea, but it could be a remedy of sorts, too. The heat can also ease cold symptoms such as sore throat and congestion. Try sipping non-caffeinated herbal tea, lemon water, or warm broth. Ice chips can also provide relief if you have a sore throat.
Pass the Honey
Honey can coat your throat if it’s dry. It can also soothe your cough. In one study, kids who ate about half a tablespoon of honey at bedtime slept more soundly and coughed less than those who got a placebo medicine. Stir it into a cup of decaf tea or lemon water. One warning: Don’t give honey to babies younger than 1 year old.
Take a Hot Shower
Breathing in steam may ease a scratchy throat and keep nasal passages moistened for more comfort. Try breathing in warm steam during a shower. You can also use a humidifier for a similar effect.
Hit the Drugstore
Over-the-counter options may help. Pain relievers ease aches and fever, decongestants relieve congestion, expectorants loosen mucus, antihistamines dry up a runny nose, and lozenges soothe a sore throat. Check for interactions with other drugs you take. If you have the flu or COVID-19 and are at higher risk of getting very sick from them, talk with your doctor about an antiviral medicine.
Moisten Your Nose
Use a saline spray to make it easier to blow your nose. Research has shown that doing this may lower the need for antibiotics. A saline flush, also called nasal irrigation, may also help. To do it, gently pour a saline solution into one nostril and let it flow out of the other. The process washes away dried mucus so you can breathe easier. Always make the saltwater solution with distilled or cooled, boiled water.
Turn to Chicken Soup
For a lot of people, chicken soup is a sick-day staple, but can it really work to help you heal? Some experts believe that the sodium in chicken soup can help with pain from a sore throat. They also have found that the heat from soup can help rid nasal congestion and ease sinus pain and pressure. Plus, this meal also has liquid and calories to give your body energy and help you stay hydrated.
Get Some Sleep
An afternoon curled up on the couch may help you rest, but actual sleep can help your immune system fight the infection really well. It may be hard to get some ZZZs if you’re stuffed up or achy. Try using an extra pillow to raise your head. This can ease sinus pressure and help you breathe easier.
Credit: webmd
