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How to Prevent a Cold

Washing hands

Stop a Cold Before it Starts: Prevention Tips

While there’s no cure for the common cold, it’s true that preventing an infection is a lot easier than living with the symptoms for one to two weeks. Read ahead for some common cold prevention tips so you can fend off infections before they take hold. As always, consult a doctor if you have any questions.

Support your immune system

You can prevent getting sick with a cold by starting with your immune system. Fortifying your body’s natural defense against infection is the most surefire way to prevent illness. By adopting a healthy lifestyle—incorporating good health habits into your everyday routine—you can help your immune system stay strong and functional.

Here are some simple, healthy habits you should maintain to support your immune system[1,2]:

  • Don’t smoke

  • Eat a diet high in fruits, vegetables, lean proteins, and whole grains

  • Exercise regularly

  • Maintain a healthy weight

  • Get adequate sleep

  • Stay up-to-date on vaccines

Avoid contact with those suffering from a cold

Colds are highly contagious, which means coming into contact with a person exhibiting active symptoms can put you at risk. It is a good idea to avoid contact with a person who is experiencing a cold, especially during the first 2-3 days of symptoms, when infection is at its most contagious.

Of course, it’s not always possibly to maintain full distance from a person with a cold. If you have to come into contact, consider[3]:

  • Wearing a mask, or requesting that the infected person wear a mask to prevent pathogen spread

  • Avoiding touching hands, and always wash your hands after interactions

  • Avoid sharing beverages, utensils, or other items that have entered a sick person’s mouth.

Don’t touch your eyes or nose

If you are frequently touching your fingers to your eyes, nose, or anywhere near your mouth, you could be inadvertently spreading germs directly into your body.

Wash your hands

Whether you’re sneezing, tending to children, or just putting your hands down on a countertop, you are allowing germs to touch your hands all day long. That’s why it’s imperative to wash your hands frequently, especially after using the bathroom, blowing your nose or coughing, or coming into contact with a sick person.[4]

If you want to avoid getting sick, wash your hands for at least 20 seconds with soap and water. Consider singing (or humming) “Happy Birthday” two times while you’re washing, to ensure that you’ve scrubbed for the appropriate amount of time.[4]

Reduce stress and get enough sleep

We’d all like a little less stress in our lives, and that goes for your immune system, too.

When you start feeling stressed, your body produces a greater level of the stress hormone known as cortisol. Over time, your body can adapt to having too much cortisol in the blood, which opens the door for more inflammation. Meanwhile, chronic stress decreases the body’s lymphocytes, the white blood cells that help fight infection. The lower your lymphocyte levels, the higher your risk of getting the common cold and other viruses.[5]

If you’re looking to reduce stress, consider[5]:

  • Meditating and learning about mindfulness

  • Regular exercise, including yoga

  • Eating a balanced diet

  • Sleeping 7-9 hours a night

  • Learning more about what causes you stress and finding ways to ease them (seeing a therapist can help with this)

When to Seek Medical Attention

In most adult cases of the common cold, symptoms will resolve within a week or two without needing to see a doctor. Contact a medical professional if you have[6]:

  • Symptoms that get worse or do not get better

  • Fever greater than 101.3 degrees Fahrenheit that lasts more than three days

  • Fever returning after a fever-free period

  • Shortness of breath

  • Wheezing

  • Intense sore throat, headache or sinus pain

FAQ

If you feel a cold coming on, it may be too late to prevent it, but you can still take steps to manage symptoms:

  • Get plenty of rest

  • Drink fluids

  • Humidify air

  • Use a saline nasal rinse

  • Use medication like TYLENOL® for pain relief and fever reduction

While there is no guaranteed way to permanently avoid the common cold, taking steps towards a healthy lifestyle will ensure that your immune system is strong and functioning properly. That way, when colds or viruses strike, your body’s natural defense will be ready to fight back.

Here are a few ways to manage runny nose and congestion:

  • Hot baths and saline sprays – these options can help thin mucus and prevent nighttime congestion.

  • Gargle with salt water – Salt water can help break up mucus and relieve a sore or dry throat.

  • Use a humidifier – keeping the air in your bedroom nice and moist can help ease stuffiness and prevent a dry throat.

  • OTC cold and flu treatments: Using an over-the-counter cold and flu treatment from TYLENOL® can help mitigate symptoms like a runny or stuffy nose.

References

  1. How to boost your immune system, Harvard Health Publishing, Accessed April 25, 2025. , https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
  2. Immune System, Cleveland Clinic, Accessed April 25, 2025. , https://my.clevelandclinic.org/health/body/21196-immune-system
  3. Preventing Spread of Respiratory Viruses When you’re Sick, CDC, Accessed April 25, 2025. , https://www.cdc.gov/respiratory-viruses/prevention/precautions-when-sick.html
  4. About Handwashing, CDC, Accessed April 25, 2025. , https://www.cdc.gov/clean-hands/about/index.html
  5. Yes, There Is Such a Thing as Stress Sickness, Cleveland Clinic, Accessed April 25, 2025. , https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out
  6. Common cold, Mayo Clinic, Accessed April 21, 2025. , https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605

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