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