You know the signs: fatigue, a slightly scratchy throat, sinus pressure. Getting ahead of a cold can be almost as frustrating as the full-blown cold itself—and for some of us, the first drop in temperature from summer to fall means the sniffles are imminent. Regular saltwater gargles and boosting your immune system with vitamin C are a good start, but experts explain whether you can completely avoid catching a cold this fall. And if you do end up down and out, learn how to shorten the cold so you’re back up and running sooner.
Can you prevent catching a cold?
Unless you’ve mastered the art of avoiding contact with other humans, Dr. Westley Spiro, a Mt. Sinai board-certified emergency medicine physician and co-founder of Catalyst Precision Health, tells ELLE that you can’t completely prevent a cold. He says you can, however, definitely lower your odds. “There are more than 200 viruses that cause colds, and you’re going to be exposed to some of them no matter what,” says Spiro. The basics matter most: wash your hands, keep your hands away from your face, and sleep. “People who sleep under six hours a night are several times more likely to get sick after exposure than people who sleep seven or more,” Spiro explains. Beyond that, he says regular exercise, managing stress, not smoking, and keeping vitamin D in a healthy range all help your immune system do its job.
What are the different kinds of colds?
Spiro explains that what we know as “the common cold” is actually a group of illnesses caused by more than 200 viruses. “Rhinoviruses cause the largest share, and they peak in spring and fall. Seasonal coronaviruses (different from COVID-19) are more common in winter,” he explains. Others include adenovirus, which he says tends to cause a sore throat and sometimes pink eye, and RSV and parainfluenza, which can cause a more serious chest illness in young children and older adults. He notes that each can feel different from one case to the next. People also use “chest cold,” which Spiro says describes bronchitis, and it’s usually viral as well.
What should you do at the first signs of a cold?
Spiro’s advice for the first scratches and sniffles is to treat them like the start of any illness: “Slow down early rather than pushing through. Prioritize sleep, drink plenty of fluids, and skip hard workouts and late nights for a few days,” he advises. Saline nasal rinses, warm fluids, and honey for a cough can make you more comfortable, but he cautions that these won’t necessarily change the course of the illness.
Do seasonal temperature changes induce colds?
The more noticeable drop in degrees from summer to fall may suggest a cold is on the horizon, but Spiro says a few things stack up in fall: “People move indoors or back into schools and offices, so there’s more close contact. Cold, dry air dries out the lining of your nose and makes it easier for viruses to take hold. Sleep schedules and stress shift with the season, and vitamin D levels tend to dip,” Spiro notes. He also explains that because there are so many cold viruses, catching one doesn’t offer lasting protection against the next. “Some of what people think are colds can also be allergies flaring up, which is common at season change,” he says.
How can you tell the difference between a cold, flu, and seasonal allergies?
According to Spiro, the onset is the biggest clue. “A cold usually creeps in: a scratchy throat first, then congestion, sneezing, and a runny nose, with little or no fever. The flu hits fast. You can feel fine in the morning and be wiped out by the afternoon, with fever, chills, body aches, and exhaustion. Allergies don’t cause fever or body aches. They bring itchy eyes and nose, sneezing fits, and clear, watery mucus, and they last as long as the trigger is around, often weeks. COVID can look like any of these, so if you’re unsure, test,” says Spiro.
Can you shorten the duration of a cold?
There’s no cure for a viral illness, and most colds run their course in about a week. “You can sometimes shorten it a bit and make it feel better. Rest and hydration help your body clear the virus faster. Zinc lozenges taken within the first day or so may shave a day or two off for some people, though the evidence is mixed and they can upset your stomach,” Spiro recommends. Honey helps cough, and over-the-counter cold medicines can ease symptoms, but Spiro clarifies that these remedies don’t make the virus go away. “If you’re not improving after ten days, or you develop a high fever, trouble breathing, or symptoms that get worse after starting to improve, see a doctor.”
Do certain foods like dairy make a cold worse or better?
Rumor has it that dairy and even orange juice can prolong a cold and worsen symptoms like congestion. Spiro says this is mostly a myth. “Dairy doesn’t make your body produce more mucus. It can feel like it coats your throat for a moment, but studies haven’t shown it makes colds worse, so you don’t need to avoid it,” he clarifies. Oranges and orange juice won’t prevent or cure a cold, but their fluids can be beneficial. “What can help is staying hydrated, drinking warm broth or chicken soup (it’s hydrating and may have a mild anti-inflammatory effect), and honey for coughs. Alcohol is worth avoiding while you’re sick because it dehydrates you and disrupts sleep,” Spiro concludes.