6 Things MDs Do (and Avoid) When They Feel a Cold Coming On

There’s no cure for a cold or other viral respiratory infections. But considering the average set of sniffles lasts for about a week, you might be wondering whether there’s anything you can do to get better a little faster when you feel a cold coming on. Or at least feel a little less miserable.

The answer is likely yes. “Nobody’s perfect, but you want to give your body the best chance you can [to fight the infection]. So someone who is doing all the right things is less likely to get sick or get very sick from a cold, should they catch one,” says Janice H. Yackoski, MD, associate professor of clinical medicine at the Lewis Katz School of Medicine at Temple University in Philadelphia.

As for what the right things are? Cold and flu prevention tactics are your first (and best) defense. But if you’re already feeling that telltale tickle, don’t panic. We tapped Dr. Yackoski and other practitioners to find out what they themselves do to help shorten a cold and ease cold symptoms. Here’s what they shared.

It’s one of the best things you can do to ease a cold when you notice you’re getting sick, says Shira Doron, MD, chief infection control officer for Tufts Medicine health system and hospital epidemiologist at Tufts Medical Center in Boston. That’s because sleep helps your body produce immune system proteins needed to fight off viral respiratory infections.

So when Dr. Doron feels a cold coming on, the first thing she does is give herself some downtime: “If I have plans that evening, I cancel them and I try to get eight hours of sleep until I feel completely better.”

Bayo Curry-Winchell, MD, medical director at Urgent Care Clinics at Saint Mary’s Regional Medical Center in Reno, Nevada, takes it a step further. “I go to bed at least one hour earlier. Quality rest is crucial when fighting off an illness, so I make a conscious effort to give my body extra time to recover,” she says.

Try to take it easy during your waking hours too. While you don’t necessarily have to spend the day in bed, it’s worth avoiding strenuous activity to conserve your energy. “Give yourself some grace and skip the workout. You really just need to rest,” Dr. Yackoski advises.

“Most of us are more dehydrated than we should be, and of course when you’re sick, you need your body to be at your best,” says Dr. Yackoski. Beyond helping your body function as well as it can, adequate fluids can also help thin mucus in your nose and throat, to help reduce congestion, she adds.

Knowing that, Dr. Yackoski makes an extra effort to drink up when she senses that germs may be invading. Water, juice, clear broth, or warm lemon water are all good choices, notes the Mayo Clinic. Herbal/non-caffeinated tea is another option and is a good substitute for juice if you’d like to limit your sugar intake.

Or try hot tea with a swirl of honey. Dr. Yackoski says she likes Traditional Medicinals Throat Coat ($29.52, Amazon) “because it feels nice.”

All that said, steer clear of drinks containing alcohol or caffeine (like coffee or soda), recommends Nikhil Bhayani, MD, an infection prevention/epidemiology physician advisor with Texas Health Resources who’s also on the medical staff at Texas Health Harris Methodist Hospital Hurst-Euless-Bedford. These beverages can be dehydrating.

Though you might not have a huge appetite, getting in some calories will give your body the energy it needs to get rid of an invading bug as efficiently as possible. “I try to eat as well as I can, though I don’t think it’s necessary to force-feed yourself,” Dr. Yackoski says.

Her go-to: Chicken soup. The broth serves up fluids and electrolytes to help you stay hydrated, and you’ll get vitamins and antioxidants from the veggies and protein from the chicken, she explains. Plus, it’s pretty easy to tolerate, even if your stomach is a little off.

If soup doesn’t sound good, bland foods like toast or a banana are also OK. “You can still get some nutrition down with things that are easy to digest,” she says.

Nasal irritation — think: mild stuffiness — is often the first tip-off that a cold is brewing. When Dr. Curry-Winchell notices that telltale sign, she’ll slather a thick, hydrating ointment like Aquaphor ($18.37, Amazon) along the sides of her nose.

“It provides a protective barrier, adds moisture, and helps prevent chapping,” she says. This minimizes skin irritation from all the nose-blowing.

Vitamin C won’t stop you from getting sick, but it might help shorten a cold so you bounce back a little bit faster, according to the National Library of Medicine. That’s why Dr. Winchell-Curry makes it a point to get more at the start of an illness.

“I focus on nutrition by consuming more fruits rich in vitamin C, such as oranges and strawberries. I even add orange slices to my water to increase my intake,” she says.

Zinc might be a helpful choice too, says David Cutler, MD, a board certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, California. Some studies show that zinc supplements taken at the start of a cold might shorten its duration by a day or two, though the optimal dosage isn’t known, concluded a May 2024 review of 34 studies in the ‌Cochrane Database of Systematic Reviews‌.

Zinc can also potentially cause unpleasant side effects like an upset stomach, mouth irritation, or problems with taste, so consider weighing the pros and cons with your doctor before giving it a try.

Baths have a lot going for them when you’re sick. Not only are they relaxing and restorative, but hanging out in a steamy bathroom can also help curb your congestion. A warm water soak will also feel good if you’re dealing with muscle aches.

When Laura Purdy, MD, founder of Swell Medical, is sick, she’ll add Epsom salts or magnesium to her bath for their detoxifying properties. “[A bath] can help with symptoms and calm your body. This may help you feel more relaxed and get better sleep, which is needed when sick.”