To get over a cold fast, focus on a combination of self-care practices and some supplements that may help reduce symptoms and duration:
Key Steps to Recover Quickly from a Cold
- Rest: Prioritize plenty of sleep and rest to support your immune system in fighting the virus
- Stay Hydrated: Drink lots of fluids such as water, herbal teas, broths, and warm liquids. Warm liquids can soothe a sore throat and help loosen mucus
- Gargle with Salt Water: Gargling with warm salt water can ease throat discomfort and loosen mucus, potentially preventing worsening symptoms
- Use Steam Inhalation: Inhaling steam helps thin mucus in the sinuses and nasal passages, making it easier to clear congestion
- Take Zinc Supplements: Zinc has been shown to reduce the duration of cold symptoms by about a day and a half, but consult a doctor before starting supplements as they can cause side effects
- Consume Vitamin C: Regular intake of vitamin C (about 200 mg daily) may reduce cold duration and severity, though it is less effective once symptoms start
- Eat Nutritious Foods: Maintain a balanced diet with fruits, vegetables, and fluids to provide your body with necessary vitamins and minerals
- Manage Symptoms Naturally: Peppermint tea can reduce inflammation, and gentle facial massages and neck stretches may relieve headache and muscle tension caused by colds
What to Avoid
- Overusing decongestants as they may worsen nasal symptoms over time
- Excessive fluid intake beyond comfort, as it can sometimes cause harm
By combining these remedies—rest, hydration, zinc, vitamin C, steam inhalation, and symptom management—you can support your body’s recovery and potentially shorten the length of a cold
