🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 59 (from laksa082)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa059.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.bbcgoodfood.com/health/health-conditions/how-get-rid-cold\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.bbcgoodfood.com/health/health-conditions/how-get-rid-cold\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-get-rid-cold","crawl_time":1776035712,"first_indexed_time":1722132183,"http_code":200,"src_unparsed":"com,bbcgoodfood!www,\/health\/health-conditions\/how-get-rid-cold s443","src_root_hash":"4708419191032196459","history_drop_reason":null,"meta_title":"How to get rid of a cold | Good Food","meta_descriptions":["While there is no cure for the common cold, our top tips may help ease your symptoms and possibly shorten the duration of your sniffles"],"attrs_boilerpipe_text":"So, you’ve succumbed – your nose is running, your throat is sore and you’ve a hacking cough – what's to be done? Sadly, there’s no cure for the common cold, but read on for some home remedies and practical tips to help shorten or at least ease your suffering.\nWhat is a cold?\nCaused by viruses,\nthe common cold is an infection\nthat affects mainly your nose and throat. Most often it is harmless, although you might not feel too good! Adults may experience two or three colds each year, with babies and children suffering them more often. Typically, most people get over a cold in about seven-10 days. One of the most effective ways to protect yourself and reduce the spread of the viruses that cause colds and other illnesses is to\nwash your hands regularly\n.\nRead our guide to easing cold symptoms to find out more about:\nThe symptoms of a common cold\nWhy you shouldn’t “feed a cold”\nHow rest supports your immune system\nWhy you need to stay hydrated\nThe soothing effects of honey and ginger\nHow garlic really works against colds\nWhat effect zinc has on the length of your cold\nHow eating fermented foods supports immunity\nWhether extra vitamin C is the answer\nIf it is worth adding lemon to cold ‘cures’\nWhether steam inhalation works\nAnd why you won’t be prescribed antibiotics.\nFind out\nhow to win the cold war\nand, if you’ve got children, how best to\nsupport their immune system\n.\nWhat are common cold symptoms?\nSymptoms typically start one-three days after you’ve been exposed to the cold virus, and may include:\nRunny or stuffy nose\nSore or irritated throat\nCough\nSneezing\nBody aches and headache\nLow grade fever\nAnd generally feeling tired and unwell\nThe majority of people don’t need medical assistance but if your symptoms get worse, you have a fever that lasts more than three days, you have shortness of breath or an intense headache, sore throat or sinus pain\ncontact your healthcare provider\nfor advice.\nWhat works:\n1. Eat something light\nIt’s a long-held belief that if you \"\nfeed a cold, starve a fever\"\nyou’ll shorten the duration of your symptoms. Luckily, there's some truth to the claim that you should eat when you have a cold; this is because when we eat we encourage the\nproduction of a certain type of immune cell\n(T helper 1) that helps fight viral infections, so it’s a useful strategy for treating the cold virus. However, it's hard to know what to eat if you've lost your appetite or if you have an upset stomach. Often it's best to stick to light meals such as soups or scrambled eggs to avoid feeling nauseous or uncomfortable.\nTry these comforting, light dishes:\nHealthy bone broth\nChicken noodle soup\nScrambled eggs with basil, spinach & tomatoes\nCarrot & ginger soup\nWinter vegetable & lentil soup\n2. Get plenty of rest\nWe all feel better after a good night's sleep because rest is essential for physical and mental health, but there’s also a close link between\nthe immune system response and quality of sleep\n. Studies have revealed that sleep and circadian rhythm (the natural sleep\/wake cycle) have a\nstrong regulatory effect on the immune system\n. There's still more for us to learn in this area, but it’s thought that\nshift workers have an increased risk of viral infections\n.\nScientists are only beginning to fully understand the purpose of sleep and its underlying mechanisms, but what we do know is that a\nlack of sleep is associated with many illnesses\n, including an increased likelihood of infection.\nIf you're unwell, sleep can be difficult, so give yourself the best possible chance by having a comfortable, dark bedroom and avoid too much caffeine, which is present in many over-the-counter cold remedies.\nRead more tips on\nhow to get a good night's sleep\n.\nWorth a try:\n3. Drink lots of liquids\nDrinking plenty of fluids is\ncommon advice\nfor those suffering with a viral infection. Although there’s limited evidence as to why this may be effective, it’s thought hydration levels may\npromote the action of immune cells\n.\n4. Soothe with honey and ginger\nFor those of us keen to keep our cold cures purely culinary, a honey and lemon hot drink or ginger tea is a comforting classic. Thanks to its syrupy qualities, honey is a\ngreat throat soother\n. Studies assessing potential treatments for respiratory infections in children, with symptoms ranging from a hacking cough and runny nose to fever, found that a\nsingle night-time dose of honey\nmay have a small, but effective influence on their cough and help them sleep better. However, honey\nshouldn't be given to children younger than 12 months\n.\nGinger, while also tasting delicious, has some interesting\nhealth benefits\nand has been used in traditional medicine throughout history. Active compounds, including gingerols, have meant that ginger has been used to\nsoothe a wide array of ailments\nfrom nausea to the common cold, fever and sore throats. Also, check out our\npickled ginger\nrecipe.\nRead more about\nthe health benefits of ginger.\n5. Eat more garlic\nAlthough it could have a preventative effect, potentially\ndecreasing the frequency of colds in adults\n, there is no evidence that garlic will help you shift a cold once you have one. That said, one study found that\nsupplementing with an aged garlic extract\nappeared to enhance immune cell function, which may reduce the severity of your symptoms.\n6. Boost your zinc levels\nStudies suggest that the mineral zinc helps\nreduce the length and severity of a cold\n. However, to benefit from its effect you would need to take a zinc supplement as soon as you feel a cold coming on – at least within a day of the symptoms starting.\nEating zinc-rich foods may be an effective way of keeping your defences primed – cacao powder and cashews are good sources of zinc as are other\nnuts\n,\nseeds\nand beans. Studies have suggested that combining zinc with vitamin C could provide even\nquicker symptom relief\n.\nTry our zinc-rich recipe ideas:\nBircher muesli with apple & banana\nMoroccan chickpea soup\nCashew curry\nMexican bean soup with shredded chicken & lime\nIf you’re on prescribed medication or have been diagnosed with a medical condition, it's important to check with your GP before taking supplements. This is because some supplements or nutrients may interact with your medication, be unsafe if you have certain health issues or if you are due to undergo surgery.\n7. Eat more fermented foods\nIt’s long been known that keeping the gut healthy by eating foods that encourage beneficial bacteria is critical to staying fit and well. In fact, 70 per cent of our immune defences lie along the mucosal lining of our gut, so keeping it in tip-top condition has to be our first line of defence.\nA small study showed that children who took a\nprobiotic\nevery day had fewer days off school and had\nreduced common cold symptoms\n. Other research suggests that\nprobiotics may help reduce the duration of a cold\n(by up to two days) and\nmake symptoms less severe\n.\nIn order to see similar benefits, aim to consume fermented foods, that contain these beneficial bacteria every day, whether you have a cold or not.\nInclude a variety of fermented foods regularly in your diet:\nSlow cooker bio yogurt\nBerry yogurt pots\nSimple sauerkraut\nKimchi\nKombucha\nRead more about\nprobiotic foods\nand\nhow to improve gut health\n, and learn about the health benefits of\nkefir\n,\nkombucha\n,\nsauerkraut\nand\nfermented foods\n.\n8. Topping up with vitamin C\nVitamin C is often been cited as a good\nprecaution against catching the common cold\n. However, studies suggest that this advice is most relevant for\npeople exposed to brief periods of intense physical stress\nsuch as marathon runners or those living in very cold environments.\nFor the rest of us, taking\nvitamin C as a preventative measure\nmay only bring about a\nmodest reduction in the duration of our symptoms\n.\nThe best strategy is to eat a plentiful array of fruit and veg, including dark green, leafy veg like chard and\nspinach\n, peppers,\nbroccoli\n, peas, kiwi fruit and citrus. Why not try these vitamin C rich suggestions:\nWinter vegetable & lentil soup\nSupergreen soup with lentils & pine nuts\nRed pepper hummus with crispbread snaps\nFruit & nut breakfast bowl\nRead more about\nessential vitamins and what they do\nand the\nhealth benefits of oranges\n.\nOld wives tales\n9. Adding lemon\nA hot drink with lemon, honey and ginger makes a comforting choice but don’t expect too much from the lemon. Although lemon is a rich source of vitamin C and protective compounds called bioflavonoids, and has some\nanti-bacterial properties\n, there are sadly limited studies to support its use in the treatment of colds.\nDiscover whether lemon water is really good for you\n10. Clearing nasal passages\nThere’s no evidence that a\nnasal saline irrigation or steam inhalation\nare effective at relieving your cold symptoms.\n11. Taking antibiotics\nAlthough many of us hold the view that\nantibiotics\nare a cure all, they are not effective against the cold or flu virus.\nIf symptoms persist\nrefer to the NHS\nfor information on over-the-counter medications. If you are concerned about any symptoms or you are elderly, pregnant, suffering from a chronic health condition, or the patient is an infant or baby, refer to your local GP's surgery for guidance.\nEnjoyed this? Now read...\nHow to prevent a cold\nWhich natural cold remedies actually work?\nWill chicken soup really cure your cold?\nMore health & nutrition tips\nKerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.\nAll health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website\nterms and conditions\nfor more information.","attrs_markdown":"[Skip to main content](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-get-rid-cold#site-main)\n\n- [Subscribe](https:\/\/www.bbcgoodfood.com\/subscribe \"Subscribe\")\n- [Sustainability](https:\/\/www.bbcgoodfood.com\/feature\/sustainability \"Sustainability\")\n- [Good Food Shows](https:\/\/www.goodfoodshow.com\/summer\/?utm_source=bbcgoodfood.com&utm_medium=referral&utm_campaign=eyebrowbanner \"Good Food Shows\")\n- [GF x Gousto](https:\/\/cook.gousto.co.uk\/goodfood\/?utm_source=goodfood&utm_medium=email&utm_campaign=goodfood&?promo_code=GOODFOOD50 \"GF x Gousto\")\n- [Download our app](https:\/\/immediate.onelink.me\/OQap?af_xp=custom&pid=website&c=homepage_eyebrow&is_mar26_chetnamakan_retargeting=true&af_reengagement_window=30d&af_dp=bbcgoodfood%3A%2F%2F \"Download our app\")\n- [GF x Laithwaites Wine](https:\/\/www.laithwaites.co.uk\/partnerships\/goodfood?cid=PRT\/8715001\/goodfood\/GFEYENAV&\/partner&\/20251015&\/LW&utm_medium=PRT&utm_source=gf&utm_campaign=GFEYENAV \"GF x Laithwaites Wine\")\n\n- [Sign in](https:\/\/www.bbcgoodfood.com\/api\/auth\/login)\n- [Register](https:\/\/www.bbcgoodfood.com\/api\/auth\/signup)\n\n[Sign in](https:\/\/www.bbcgoodfood.com\/api\/auth\/login)\n\n[Register](https:\/\/www.bbcgoodfood.com\/api\/auth\/signup)\n\n- [Recipes](https:\/\/www.bbcgoodfood.com\/recipes \"Recipes\")\n  - 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subscribe today](https:\/\/immediate.onelink.me\/OQap?af_xp=custom&amp;pid=website&amp;c=guide_link&amp;is_retargeting=true&amp;af_reengagement_window=30d&amp;af_dp=bbcgoodfood%3A%2F%2F)\n\nWhile there is no cure for the common cold, our top tips may help ease your symptoms and possibly shorten the duration of your sniffles\n\n![poster]()\n\n\n\n![play](data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20width%3D%2228%22%20height%3D%2232%22%3E%3Cpath%20fill%3D%22%23fff%22%20d%3D%22m2.174.214%2025.171%2014.668c.612.398.766%201.194.398%201.776-.092.153-.245.276-.398.398L2.174%2031.755c-.643.429-1.5.276-1.929-.367A1.245%201.245%200%200%201%200%2030.653V1.317A1.434%201.434%200%200%201%201.531%200c.245.031.459.092.643.214z%22%2F%3E%3C%2Fsvg%3E)\n\nSo, you’ve succumbed – your nose is running, your throat is sore and you’ve a hacking cough – what's to be done? Sadly, there’s no cure for the common cold, but read on for some home remedies and practical tips to help shorten or at least ease your suffering.\n\nAd\n\n## What is a cold?\nCaused by viruses, [the common cold is an infection](https:\/\/pubmed.ncbi.nlm.nih.gov\/8890137\/#:~:text=The%20common%20cold%20is%20characterized,weakness%2C%20dizziness%2C%20and%20tearing.) that affects mainly your nose and throat. Most often it is harmless, although you might not feel too good! Adults may experience two or three colds each year, with babies and children suffering them more often. Typically, most people get over a cold in about seven-10 days. One of the most effective ways to protect yourself and reduce the spread of the viruses that cause colds and other illnesses is to [wash your hands regularly](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/).\n\nRead our guide to easing cold symptoms to find out more about:\n\n- The symptoms of a common cold\n- Why you shouldn’t “feed a cold”\n- How rest supports your immune system\n- Why you need to stay hydrated\n- The soothing effects of honey and ginger\n- How garlic really works against colds\n- What effect zinc has on the length of your cold\n- How eating fermented foods supports immunity\n- Whether extra vitamin C is the answer\n- If it is worth adding lemon to cold ‘cures’\n- Whether steam inhalation works\n- And why you won’t be prescribed antibiotics.\n\n**Find out [how to win the cold war](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-win-cold-war) and, if you’ve got children, how best to [support their immune system](https:\/\/www.bbcgoodfood.com\/health\/family-health\/how-boost-your-childs-immune-system).**\n\n## What are common cold symptoms?\nSymptoms typically start one-three days after you’ve been exposed to the cold virus, and may include:\n\n- Runny or stuffy nose\n- Sore or irritated throat\n- Cough\n- Sneezing\n- Body aches and headache\n- Low grade fever\n- And generally feeling tired and unwell\n\nThe majority of people don’t need medical assistance but if your symptoms get worse, you have a fever that lasts more than three days, you have shortness of breath or an intense headache, sore throat or sinus pain [contact your healthcare provider](https:\/\/www.nhs.uk\/nhs-services\/urgent-and-emergency-care-services\/when-to-use-111\/) for advice.\n\n## How to get rid of a cold fast\n### What works:\n### 1\\. Eat something light\nIt’s a long-held belief that if you \"[feed a cold, starve a fever\"](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC119893\/) you’ll shorten the duration of your symptoms. Luckily, there's some truth to the claim that you should eat when you have a cold; this is because when we eat we encourage the [production of a certain type of immune cell](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15823688) (T helper 1) that helps fight viral infections, so it’s a useful strategy for treating the cold virus. However, it's hard to know what to eat if you've lost your appetite or if you have an upset stomach. Often it's best to stick to light meals such as soups or scrambled eggs to avoid feeling nauseous or uncomfortable.\n\nTry these comforting, light dishes:\n\n[Healthy bone broth](https:\/\/www.bbcgoodfood.com\/recipes\/bone-broth)  \n[Chicken noodle soup](https:\/\/www.bbcgoodfood.com\/recipes\/chicken-noodle-soup)  \n[Scrambled eggs with basil, spinach & tomatoes](https:\/\/www.bbcgoodfood.com\/recipes\/basil-scramble-wilted-spinach-seared-tomatoes)  \n[Carrot & ginger soup](https:\/\/www.bbcgoodfood.com\/recipes\/carrot-ginger-immune-boosting-soup)  \n[Winter vegetable & lentil soup](https:\/\/www.bbcgoodfood.com\/recipes\/winter-vegetable-lentil-soup)\n\n### 2\\. Get plenty of rest\nWe all feel better after a good night's sleep because rest is essential for physical and mental health, but there’s also a close link between [the immune system response and quality of sleep](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25828681). Studies have revealed that sleep and circadian rhythm (the natural sleep\/wake cycle) have a [strong regulatory effect on the immune system](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22071480). There's still more for us to learn in this area, but it’s thought that [shift workers have an increased risk of viral infections](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5241621\/).\n\nScientists are only beginning to fully understand the purpose of sleep and its underlying mechanisms, but what we do know is that a [lack of sleep is associated with many illnesses](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22467620), including an increased likelihood of infection.\n\nIf you're unwell, sleep can be difficult, so give yourself the best possible chance by having a comfortable, dark bedroom and avoid too much caffeine, which is present in many over-the-counter cold remedies.\n\n**Read more tips on [how to get a good night's sleep](https:\/\/www.bbcgoodfood.com\/health\/wellness\/how-to-get-to-sleep).**\n\n### Worth a try:\n### 3\\. Drink lots of liquids\nDrinking plenty of fluids is [common advice](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17323712)  for those suffering with a viral infection. Although there’s limited evidence as to why this may be effective, it’s thought hydration levels may [promote the action of immune cells](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15823688).\n\n### 4\\. Soothe with honey and ginger\nFor those of us keen to keep our cold cures purely culinary, a honey and lemon hot drink or ginger tea is a comforting classic. Thanks to its syrupy qualities, honey is a [great throat soother](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26859020). Studies assessing potential treatments for respiratory infections in children, with symptoms ranging from a hacking cough and runny nose to fever, found that a [single night-time dose of honey](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18056558\/) may have a small, but effective influence on their cough and help them sleep better. However, honey [shouldn't be given to children younger than 12 months](https:\/\/www.nhs.uk\/Conditions\/pregnancy-and-baby\/Pages\/foods-to-avoid-baby.aspx).\n\nGinger, while also tasting delicious, has some interesting [health benefits](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/ingredient-focus-ginger) and has been used in traditional medicine throughout history. Active compounds, including gingerols, have meant that ginger has been used to [soothe a wide array of ailments](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21929329) from nausea to the common cold, fever and sore throats. Also, check out our [pickled ginger](https:\/\/www.bbcgoodfood.com\/recipes\/pickled-ginger) recipe.\n\n#\n**Read more about [the health benefits of ginger.](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/ingredient-focus-ginger)**\n\n### 5\\. Eat more garlic\nAlthough it could have a preventative effect, potentially [decreasing the frequency of colds in adults](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/), there is no evidence that garlic will help you shift a cold once you have one. That said, one study found that [supplementing with an aged garlic extract](https:\/\/pubmed.ncbi.nlm.nih.gov\/22280901\/) appeared to enhance immune cell function, which may reduce the severity of your symptoms.\n\n### 6\\. Boost your zinc levels\nStudies suggest that the mineral zinc helps [reduce the length and severity of a cold](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21328251). However, to benefit from its effect you would need to take a zinc supplement as soon as you feel a cold coming on – at least within a day of the symptoms starting.\n\nEating zinc-rich foods may be an effective way of keeping your defences primed – cacao powder and cashews are good sources of zinc as are other [nuts](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-nuts), [seeds](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-pumpkin-seeds) and beans. Studies have suggested that combining zinc with vitamin C could provide even [quicker symptom relief](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22429343).\n\n**Try our zinc-rich recipe ideas:**\n\n[Bircher muesli with apple & banana](https:\/\/www.bbcgoodfood.com\/recipes\/bircher-muesli-apple-banana)  \n[Moroccan chickpea soup](https:\/\/www.bbcgoodfood.com\/recipes\/moroccan-chickpea-soup-0)  \n[Cashew curry](https:\/\/www.bbcgoodfood.com\/recipes\/cashew-curry)  \n[Mexican bean soup with shredded chicken & lime](https:\/\/www.bbcgoodfood.com\/recipes\/mexican-bean-soup-shredded-chicken-lime)\n\nIf you’re on prescribed medication or have been diagnosed with a medical condition, it's important to check with your GP before taking supplements. This is because some supplements or nutrients may interact with your medication, be unsafe if you have certain health issues or if you are due to undergo surgery.\n\n### 7\\. Eat more fermented foods\nIt’s long been known that keeping the gut healthy by eating foods that encourage beneficial bacteria is critical to staying fit and well. In fact, 70 per cent of our immune defences lie along the mucosal lining of our gut, so keeping it in tip-top condition has to be our first line of defence.\n\nA small study showed that children who took a [probiotic](https:\/\/www.bbcgoodfood.com\/health\/wellness\/what-supplements-should-i-take) every day had fewer days off school and had [reduced common cold symptoms](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22507276). Other research suggests that [probiotics may help reduce the duration of a cold](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24780623) (by up to two days) and [make symptoms less severe](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16844267).\n\nIn order to see similar benefits, aim to consume fermented foods, that contain these beneficial bacteria every day, whether you have a cold or not.\n\nInclude a variety of fermented foods regularly in your diet:\n\n[Slow cooker bio yogurt](https:\/\/www.bbcgoodfood.com\/recipes\/slow-cooker-bio-yogurt)  \n[Berry yogurt pots](https:\/\/www.bbcgoodfood.com\/recipes\/berry-yogurt-pots)  \n[Simple sauerkraut](https:\/\/www.bbcgoodfood.com\/recipes\/simple-sauerkraut)  \n[Kimchi](https:\/\/www.bbcgoodfood.com\/recipes\/kimchi)  \n[Kombucha](https:\/\/www.bbcgoodfood.com\/recipes\/kombucha-recipe)\n\nRead more about [probiotic foods](https:\/\/www.bbcgoodfood.com\/health\/wellness\/what-are-probiotics-and-what-do-they-do) and [how to improve gut health](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-does-diet-affect-gut-health), and learn about the health benefits of [kefir](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-kefir), [kombucha](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-kombucha), [sauerkraut](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-sauerkraut) and [fermented foods](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-of-fermenting).\n\n### 8\\. Topping up with vitamin C\nVitamin C is often been cited as a good [precaution against catching the common cold](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21322286). However, studies suggest that this advice is most relevant for [people exposed to brief periods of intense physical stress](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17636648) such as marathon runners or those living in very cold environments.\n\nFor the rest of us, taking [vitamin C as a preventative measure](https:\/\/pubmed.ncbi.nlm.nih.gov\/17323712\/) may only bring about a [modest reduction in the duration of our symptoms](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/).\n\nThe best strategy is to eat a plentiful array of fruit and veg, including dark green, leafy veg like chard and [spinach](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/ingredient-focus-spinach), peppers, [broccoli](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-broccoli), peas, kiwi fruit and citrus. Why not try these vitamin C rich suggestions:\n\n[Winter vegetable & lentil soup](https:\/\/www.bbcgoodfood.com\/recipes\/winter-vegetable-lentil-soup)  \n[Supergreen soup with lentils & pine nuts](https:\/\/www.bbcgoodfood.com\/recipes\/supergreen-soup-yogurt-pine-nuts)  \n[Red pepper hummus with crispbread snaps](https:\/\/www.bbcgoodfood.com\/recipes\/red-pepper-houmous-crispbread-snaps)  \n[Fruit & nut breakfast bowl](https:\/\/www.bbcgoodfood.com\/recipes\/fruit-nut-breakfast-bowl)\n\n**Read more about [essential vitamins and what they do](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/vital-vitamins) and the [health benefits of oranges](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-oranges).**\n\n### Old wives tales\n### 9\\. Adding lemon\nA hot drink with lemon, honey and ginger makes a comforting choice but don’t expect too much from the lemon. Although lemon is a rich source of vitamin C and protective compounds called bioflavonoids, and has some [anti-bacterial properties](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16802698), there are sadly limited studies to support its use in the treatment of colds.\n\n**[Discover whether lemon water is really good for you](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-lemon-water)**\n\n### 10\\. Clearing nasal passages\nThere’s no evidence that a [nasal saline irrigation or steam inhalation](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/) are effective at relieving your cold symptoms.\n\n### 11\\. Taking antibiotics\nAlthough many of us hold the view that [antibiotics](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/) are a cure all, they are not effective against the cold or flu virus.\n\n**If symptoms persist [refer to the NHS](https:\/\/www.nhs.uk\/conditions\/common-cold\/) for information on over-the-counter medications. If you are concerned about any symptoms or you are elderly, pregnant, suffering from a chronic health condition, or the patient is an infant or baby, refer to your local GP's surgery for guidance.**\n\n### Enjoyed this? Now read...\n[How to prevent a cold](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-win-cold-war)  \n[Which natural cold remedies actually work?](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/curious-cold-remedies)  \n[Will chicken soup really cure your cold?](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/will-chicken-soup-really-cure-your-cold)  \n[More health & nutrition tips](https:\/\/www.bbcgoodfood.com\/health)\n***\n*Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.*\n\nAd\n\n*All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website [terms and conditions](https:\/\/www.immediate.co.uk\/terms-and-conditions) for more information.*\n## Sponsored content\n## Comments, questions and tips (9)\n#### doro952628412156\n1 year ago\n\nUsing herbal natural remedy was what got me tested negative to HSV 2 after been diagnosed for years.I have spend so much funds on medications like acyclovir (Zovirax), Famciclovir (Famvir), and Valacyclovir (Valtrex). But it was all a waste of time and my symptoms got worse. To me It is very bad… More\n\nReply\n\n#### francestony85tgL4xEKZ\n2 years ago\n\nI thought the physicians says there is no cure for HSV 2!!! I am telling you today that DR.UMA cure HSV 2 with his herbal medicine and once you get cured you are cured forever it is never reversible, I have been suffering for this deadly disease called h HSV 2 for more than a 2years and lost all… More\n\nReply\n\n#### woodforkjoanpDDwBA9Y\n3 years ago\n\nYou’re indeed a man of your words Oduku Paul on YouTube, after purchasing and using his herbal product for HSV 1\\&amp;2 i was totally cured within few days. Thanks to Dr Oduku Paul for the fast recovery... https:\/\/youtube.com\/channel\/UCaI1Z2QBGVuY9N\\_T35dCqYA Contact Dr Oduku via email:… More\n\nReply\n#### This has been removed\n#### This has been removed\nShow more (4)\n\nAd\n\nAd\n\n#### Related guides\n[Best ever chocolate brownies recipe](https:\/\/www.bbcgoodfood.com\/recipes\/best-ever-chocolate-brownies-recipe)\n\nA star rating of 4.8 out of 5.2912 ratings\n\n[Ultimate chocolate cake](https:\/\/www.bbcgoodfood.com\/recipes\/ultimate-chocolate-cake)\n\nA star rating of 4.7 out of 5.1527 ratings\n\n[Classic scones with jam & clotted cream](https:\/\/www.bbcgoodfood.com\/recipes\/classic-scones-jam-clotted-cream)\n\nA star rating of 4.8 out of 5.1561 ratings\n\n[Savour the season](https:\/\/www.bbcgoodfood.com\/subscribe?tab=digital&utm_source=fabric&utm_medium=brandsite&utm_campaign=326cspring-26&utm_content=side-widget)\n\nTurn ordinary meals into something special with Good Food All Access for just £9.99 for 6 month.\n\n[Subscribe today](https:\/\/www.bbcgoodfood.com\/subscribe?tab=digital&utm_source=fabric&utm_medium=brandsite&utm_campaign=326cspring-26&utm_content=side-widget)\n\nAd\n\n#### You may also like\n[Best ever chocolate brownies recipe](https:\/\/www.bbcgoodfood.com\/recipes\/best-ever-chocolate-brownies-recipe)\n\nA star rating of 4.8 out of 5.2912 ratings\n\n[Classic scones with jam & clotted cream](https:\/\/www.bbcgoodfood.com\/recipes\/classic-scones-jam-clotted-cream)\n\nA star rating of 4.8 out of 5.1561 ratings\n\n[Ultimate chocolate cake](https:\/\/www.bbcgoodfood.com\/recipes\/ultimate-chocolate-cake)\n\nA star rating of 4.7 out of 5.1527 ratings\n\n[Easy pancakes](https:\/\/www.bbcgoodfood.com\/recipes\/easy-pancakes)\n\nA star rating of 4.1 out of 5.869 ratings\n\n[Chilli con carne recipe](https:\/\/www.bbcgoodfood.com\/recipes\/chilli-con-carne-recipe)\n\nA star rating of 4.8 out of 5.3017 ratings\n\n[Spiced carrot & lentil soup](https:\/\/www.bbcgoodfood.com\/recipes\/spiced-carrot-lentil-soup)\n\nA star rating of 4.6 out of 5.1541 ratings\n\n[Cottage pie](https:\/\/www.bbcgoodfood.com\/recipes\/cottage-pie)\n\nA star rating of 4.8 out of 5.1143 ratings\n\n[Lemon drizzle cake](https:\/\/www.bbcgoodfood.com\/recipes\/lemon-drizzle-cake)\n\nA star rating of 4.7 out of 5.3134 ratings\n## Sponsored content\n\n[Explore our recipe app](https:\/\/immediate.onelink.me\/OQap\/np1ykpdl)\n\nSubscribe now and get access to exclusive recipes, meal plans, podcasts and more.\n\n[Try today](https:\/\/immediate.onelink.me\/OQap\/np1ykpdl)\n\n[Savour the season](https:\/\/www.bbcgoodfood.com\/subscribe?tab=digital&utm_source=fabric&utm_medium=brandsite&utm_campaign=326cspring-26&utm_content=footer-widget)\n\nTurn ordinary meals into something special with Good Food All Access for just £9.99 for 6 month.\n\n[Subscribe today](https:\/\/www.bbcgoodfood.com\/subscribe?tab=digital&utm_source=fabric&utm_medium=brandsite&utm_campaign=326cspring-26&utm_content=footer-widget)\n\n[Podcast](https:\/\/www.bbcgoodfood.com\/feature\/podcasts)\n\nOur food team shares tips, techniques and their all-time favourite recipes in our lively weekly podcast.\n\n[More](https:\/\/www.bbcgoodfood.com\/feature\/podcasts)\n\n- [Visit us on Facebook](https:\/\/www.facebook.com\/goodfoodeveryday)\n- [Visit us on Twitter](https:\/\/twitter.com\/@BBCgoodfood)\n- [Visit us on Instagram](https:\/\/www.instagram.com\/goodfoodeveryday)\n- [Visit us on Pinterest](http:\/\/uk.pinterest.com\/goodfood)\n- [Visit us on Youtube](https:\/\/www.youtube.com\/@GoodFood)\n- [Visit us on Tiktok](https:\/\/www.tiktok.com\/@goodfood)\n- [Visit us on Rss](https:\/\/www.bbcgoodfood.com\/feed\/atom\/)\n\n- [About us](https:\/\/www.bbcgoodfood.com\/about-bbc-good-food \"About us\")\n- [Contact Us](https:\/\/www.bbcgoodfood.com\/contact-us \"Contact Us\")\n- [Privacy Queries](https:\/\/www.bbcgoodfood.com\/privacy-policy-form \"Privacy Queries\")\n- [Privacy Policy](https:\/\/www.immediate.co.uk\/privacy\/ \"Privacy Policy\")\n- [Terms & Conditions](https:\/\/www.immediate.co.uk\/terms-and-conditions\/ \"Terms & Conditions\")\n- [Cookies Policy](https:\/\/www.immediate.co.uk\/cookies\/ \"Cookies Policy\")\n- [Complaints escalation](https:\/\/www.immediate.co.uk\/complaints-escalation\/ \"Complaints escalation\")\n- [Advertise](https:\/\/www.immediate.co.uk\/brands\/bbc-good-food-magazine\/#advertising \"Advertise\")\n- [Accessibility](https:\/\/www.immediate.co.uk\/accessibility\/ \"Accessibility\")\n- [Sustainability](https:\/\/www.bbcgoodfood.com\/feature\/sustainability \"Sustainability\")\n- [AI Policy](https:\/\/www.immediate.co.uk\/genai\/ \"AI Policy\")\n- [Manage Privacy Settings](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-get-rid-cold \"Manage your privacy and consent settings\")\n\nThis website is owned and published by Immediate Media Company Limited. 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Sadly, there’s no cure for the common cold, but read on for some home remedies and practical tips to help shorten or at least ease your suffering.\n\n## What is a cold?\nCaused by viruses, [the common cold is an infection](https:\/\/pubmed.ncbi.nlm.nih.gov\/8890137\/#:~:text=The%20common%20cold%20is%20characterized,weakness%2C%20dizziness%2C%20and%20tearing.) that affects mainly your nose and throat. Most often it is harmless, although you might not feel too good! Adults may experience two or three colds each year, with babies and children suffering them more often. Typically, most people get over a cold in about seven-10 days. One of the most effective ways to protect yourself and reduce the spread of the viruses that cause colds and other illnesses is to [wash your hands regularly](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/).\n\nRead our guide to easing cold symptoms to find out more about:\n\n- The symptoms of a common cold\n- Why you shouldn’t “feed a cold”\n- How rest supports your immune system\n- Why you need to stay hydrated\n- The soothing effects of honey and ginger\n- How garlic really works against colds\n- What effect zinc has on the length of your cold\n- How eating fermented foods supports immunity\n- Whether extra vitamin C is the answer\n- If it is worth adding lemon to cold ‘cures’\n- Whether steam inhalation works\n- And why you won’t be prescribed antibiotics.\n\n**Find out [how to win the cold war](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-win-cold-war) and, if you’ve got children, how best to [support their immune system](https:\/\/www.bbcgoodfood.com\/health\/family-health\/how-boost-your-childs-immune-system).**\n\n## What are common cold symptoms?\nSymptoms typically start one-three days after you’ve been exposed to the cold virus, and may include:\n\n- Runny or stuffy nose\n- Sore or irritated throat\n- Cough\n- Sneezing\n- Body aches and headache\n- Low grade fever\n- And generally feeling tired and unwell\n\nThe majority of people don’t need medical assistance but if your symptoms get worse, you have a fever that lasts more than three days, you have shortness of breath or an intense headache, sore throat or sinus pain [contact your healthcare provider](https:\/\/www.nhs.uk\/nhs-services\/urgent-and-emergency-care-services\/when-to-use-111\/) for advice.\n\n### What works:\n### 1\\. Eat something light\nIt’s a long-held belief that if you \"[feed a cold, starve a fever\"](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC119893\/) you’ll shorten the duration of your symptoms. Luckily, there's some truth to the claim that you should eat when you have a cold; this is because when we eat we encourage the [production of a certain type of immune cell](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15823688) (T helper 1) that helps fight viral infections, so it’s a useful strategy for treating the cold virus. However, it's hard to know what to eat if you've lost your appetite or if you have an upset stomach. Often it's best to stick to light meals such as soups or scrambled eggs to avoid feeling nauseous or uncomfortable.\n\nTry these comforting, light dishes:\n\n[Healthy bone broth](https:\/\/www.bbcgoodfood.com\/recipes\/bone-broth)  \n[Chicken noodle soup](https:\/\/www.bbcgoodfood.com\/recipes\/chicken-noodle-soup)  \n[Scrambled eggs with basil, spinach & tomatoes](https:\/\/www.bbcgoodfood.com\/recipes\/basil-scramble-wilted-spinach-seared-tomatoes)  \n[Carrot & ginger soup](https:\/\/www.bbcgoodfood.com\/recipes\/carrot-ginger-immune-boosting-soup)  \n[Winter vegetable & lentil soup](https:\/\/www.bbcgoodfood.com\/recipes\/winter-vegetable-lentil-soup)\n\n### 2\\. Get plenty of rest\nWe all feel better after a good night's sleep because rest is essential for physical and mental health, but there’s also a close link between [the immune system response and quality of sleep](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25828681). Studies have revealed that sleep and circadian rhythm (the natural sleep\/wake cycle) have a [strong regulatory effect on the immune system](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22071480). There's still more for us to learn in this area, but it’s thought that [shift workers have an increased risk of viral infections](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5241621\/).\n\nScientists are only beginning to fully understand the purpose of sleep and its underlying mechanisms, but what we do know is that a [lack of sleep is associated with many illnesses](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22467620), including an increased likelihood of infection.\n\nIf you're unwell, sleep can be difficult, so give yourself the best possible chance by having a comfortable, dark bedroom and avoid too much caffeine, which is present in many over-the-counter cold remedies.\n\n**Read more tips on [how to get a good night's sleep](https:\/\/www.bbcgoodfood.com\/health\/wellness\/how-to-get-to-sleep).**\n\n### Worth a try:\n### 3\\. Drink lots of liquids\nDrinking plenty of fluids is [common advice](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17323712)  for those suffering with a viral infection. Although there’s limited evidence as to why this may be effective, it’s thought hydration levels may [promote the action of immune cells](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15823688).\n\n### 4\\. Soothe with honey and ginger\nFor those of us keen to keep our cold cures purely culinary, a honey and lemon hot drink or ginger tea is a comforting classic. Thanks to its syrupy qualities, honey is a [great throat soother](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26859020). Studies assessing potential treatments for respiratory infections in children, with symptoms ranging from a hacking cough and runny nose to fever, found that a [single night-time dose of honey](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18056558\/) may have a small, but effective influence on their cough and help them sleep better. However, honey [shouldn't be given to children younger than 12 months](https:\/\/www.nhs.uk\/Conditions\/pregnancy-and-baby\/Pages\/foods-to-avoid-baby.aspx).\n\nGinger, while also tasting delicious, has some interesting [health benefits](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/ingredient-focus-ginger) and has been used in traditional medicine throughout history. Active compounds, including gingerols, have meant that ginger has been used to [soothe a wide array of ailments](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21929329) from nausea to the common cold, fever and sore throats. Also, check out our [pickled ginger](https:\/\/www.bbcgoodfood.com\/recipes\/pickled-ginger) recipe.\n\n**Read more about [the health benefits of ginger.](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/ingredient-focus-ginger)**\n\n### 5\\. Eat more garlic\nAlthough it could have a preventative effect, potentially [decreasing the frequency of colds in adults](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/), there is no evidence that garlic will help you shift a cold once you have one. That said, one study found that [supplementing with an aged garlic extract](https:\/\/pubmed.ncbi.nlm.nih.gov\/22280901\/) appeared to enhance immune cell function, which may reduce the severity of your symptoms.\n\n### 6\\. Boost your zinc levels\nStudies suggest that the mineral zinc helps [reduce the length and severity of a cold](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21328251). However, to benefit from its effect you would need to take a zinc supplement as soon as you feel a cold coming on – at least within a day of the symptoms starting.\n\nEating zinc-rich foods may be an effective way of keeping your defences primed – cacao powder and cashews are good sources of zinc as are other [nuts](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-nuts), [seeds](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-pumpkin-seeds) and beans. Studies have suggested that combining zinc with vitamin C could provide even [quicker symptom relief](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22429343).\n\n**Try our zinc-rich recipe ideas:**\n\n[Bircher muesli with apple & banana](https:\/\/www.bbcgoodfood.com\/recipes\/bircher-muesli-apple-banana)  \n[Moroccan chickpea soup](https:\/\/www.bbcgoodfood.com\/recipes\/moroccan-chickpea-soup-0)  \n[Cashew curry](https:\/\/www.bbcgoodfood.com\/recipes\/cashew-curry)  \n[Mexican bean soup with shredded chicken & lime](https:\/\/www.bbcgoodfood.com\/recipes\/mexican-bean-soup-shredded-chicken-lime)\n\nIf you’re on prescribed medication or have been diagnosed with a medical condition, it's important to check with your GP before taking supplements. This is because some supplements or nutrients may interact with your medication, be unsafe if you have certain health issues or if you are due to undergo surgery.\n\n### 7\\. Eat more fermented foods\nIt’s long been known that keeping the gut healthy by eating foods that encourage beneficial bacteria is critical to staying fit and well. In fact, 70 per cent of our immune defences lie along the mucosal lining of our gut, so keeping it in tip-top condition has to be our first line of defence.\n\nA small study showed that children who took a [probiotic](https:\/\/www.bbcgoodfood.com\/health\/wellness\/what-supplements-should-i-take) every day had fewer days off school and had [reduced common cold symptoms](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22507276). Other research suggests that [probiotics may help reduce the duration of a cold](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24780623) (by up to two days) and [make symptoms less severe](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16844267).\n\nIn order to see similar benefits, aim to consume fermented foods, that contain these beneficial bacteria every day, whether you have a cold or not.\n\nInclude a variety of fermented foods regularly in your diet:\n\n[Slow cooker bio yogurt](https:\/\/www.bbcgoodfood.com\/recipes\/slow-cooker-bio-yogurt)  \n[Berry yogurt pots](https:\/\/www.bbcgoodfood.com\/recipes\/berry-yogurt-pots)  \n[Simple sauerkraut](https:\/\/www.bbcgoodfood.com\/recipes\/simple-sauerkraut)  \n[Kimchi](https:\/\/www.bbcgoodfood.com\/recipes\/kimchi)  \n[Kombucha](https:\/\/www.bbcgoodfood.com\/recipes\/kombucha-recipe)\n\nRead more about [probiotic foods](https:\/\/www.bbcgoodfood.com\/health\/wellness\/what-are-probiotics-and-what-do-they-do) and [how to improve gut health](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-does-diet-affect-gut-health), and learn about the health benefits of [kefir](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-kefir), [kombucha](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-kombucha), [sauerkraut](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-sauerkraut) and [fermented foods](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-of-fermenting).\n\n### 8\\. Topping up with vitamin C\nVitamin C is often been cited as a good [precaution against catching the common cold](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21322286). However, studies suggest that this advice is most relevant for [people exposed to brief periods of intense physical stress](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17636648) such as marathon runners or those living in very cold environments.\n\nFor the rest of us, taking [vitamin C as a preventative measure](https:\/\/pubmed.ncbi.nlm.nih.gov\/17323712\/) may only bring about a [modest reduction in the duration of our symptoms](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/).\n\nThe best strategy is to eat a plentiful array of fruit and veg, including dark green, leafy veg like chard and [spinach](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/ingredient-focus-spinach), peppers, [broccoli](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-broccoli), peas, kiwi fruit and citrus. Why not try these vitamin C rich suggestions:\n\n[Winter vegetable & lentil soup](https:\/\/www.bbcgoodfood.com\/recipes\/winter-vegetable-lentil-soup)  \n[Supergreen soup with lentils & pine nuts](https:\/\/www.bbcgoodfood.com\/recipes\/supergreen-soup-yogurt-pine-nuts)  \n[Red pepper hummus with crispbread snaps](https:\/\/www.bbcgoodfood.com\/recipes\/red-pepper-houmous-crispbread-snaps)  \n[Fruit & nut breakfast bowl](https:\/\/www.bbcgoodfood.com\/recipes\/fruit-nut-breakfast-bowl)\n\n**Read more about [essential vitamins and what they do](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/vital-vitamins) and the [health benefits of oranges](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-oranges).**\n\n### Old wives tales\n### 9\\. Adding lemon\nA hot drink with lemon, honey and ginger makes a comforting choice but don’t expect too much from the lemon. Although lemon is a rich source of vitamin C and protective compounds called bioflavonoids, and has some [anti-bacterial properties](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16802698), there are sadly limited studies to support its use in the treatment of colds.\n\n**[Discover whether lemon water is really good for you](https:\/\/www.bbcgoodfood.com\/health\/nutrition\/health-benefits-lemon-water)**\n\n### 10\\. Clearing nasal passages\nThere’s no evidence that a [nasal saline irrigation or steam inhalation](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/) are effective at relieving your cold symptoms.\n\n### 11\\. Taking antibiotics\nAlthough many of us hold the view that [antibiotics](https:\/\/pubmed.ncbi.nlm.nih.gov\/22962927\/) are a cure all, they are not effective against the cold or flu virus.\n\n**If symptoms persist [refer to the NHS](https:\/\/www.nhs.uk\/conditions\/common-cold\/) for information on over-the-counter medications. If you are concerned about any symptoms or you are elderly, pregnant, suffering from a chronic health condition, or the patient is an infant or baby, refer to your local GP's surgery for guidance.**\n\n### Enjoyed this? Now read...\n[How to prevent a cold](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/how-win-cold-war)  \n[Which natural cold remedies actually work?](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/curious-cold-remedies)  \n[Will chicken soup really cure your cold?](https:\/\/www.bbcgoodfood.com\/health\/health-conditions\/will-chicken-soup-really-cure-your-cold)  \n[More health & nutrition tips](https:\/\/www.bbcgoodfood.com\/health)\n***\n*Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.*\n\n*All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website [terms and conditions](https:\/\/www.immediate.co.uk\/terms-and-conditions) for more information.*","meta_canonical":null}

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Meta Title	How to get rid of a cold \| Good Food
Meta Description	While there is no cure for the common cold, our top tips may help ease your symptoms and possibly shorten the duration of your sniffles
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Boilerpipe Text	So, you’ve succumbed – your nose is running, your throat is sore and you’ve a hacking cough – what's to be done? Sadly, there’s no cure for the common cold, but read on for some home remedies and practical tips to help shorten or at least ease your suffering. What is a cold? Caused by viruses, the common cold is an infection that affects mainly your nose and throat. Most often it is harmless, although you might not feel too good! Adults may experience two or three colds each year, with babies and children suffering them more often. Typically, most people get over a cold in about seven-10 days. One of the most effective ways to protect yourself and reduce the spread of the viruses that cause colds and other illnesses is to wash your hands regularly . Read our guide to easing cold symptoms to find out more about: The symptoms of a common cold Why you shouldn’t “feed a cold” How rest supports your immune system Why you need to stay hydrated The soothing effects of honey and ginger How garlic really works against colds What effect zinc has on the length of your cold How eating fermented foods supports immunity Whether extra vitamin C is the answer If it is worth adding lemon to cold ‘cures’ Whether steam inhalation works And why you won’t be prescribed antibiotics. Find out how to win the cold war and, if you’ve got children, how best to support their immune system . What are common cold symptoms? Symptoms typically start one-three days after you’ve been exposed to the cold virus, and may include: Runny or stuffy nose Sore or irritated throat Cough Sneezing Body aches and headache Low grade fever And generally feeling tired and unwell The majority of people don’t need medical assistance but if your symptoms get worse, you have a fever that lasts more than three days, you have shortness of breath or an intense headache, sore throat or sinus pain contact your healthcare provider for advice. What works: 1. Eat something light It’s a long-held belief that if you " feed a cold, starve a fever" you’ll shorten the duration of your symptoms. Luckily, there's some truth to the claim that you should eat when you have a cold; this is because when we eat we encourage the production of a certain type of immune cell (T helper 1) that helps fight viral infections, so it’s a useful strategy for treating the cold virus. However, it's hard to know what to eat if you've lost your appetite or if you have an upset stomach. Often it's best to stick to light meals such as soups or scrambled eggs to avoid feeling nauseous or uncomfortable. Try these comforting, light dishes: Healthy bone broth Chicken noodle soup Scrambled eggs with basil, spinach & tomatoes Carrot & ginger soup Winter vegetable & lentil soup 2. Get plenty of rest We all feel better after a good night's sleep because rest is essential for physical and mental health, but there’s also a close link between the immune system response and quality of sleep . Studies have revealed that sleep and circadian rhythm (the natural sleep/wake cycle) have a strong regulatory effect on the immune system . There's still more for us to learn in this area, but it’s thought that shift workers have an increased risk of viral infections . Scientists are only beginning to fully understand the purpose of sleep and its underlying mechanisms, but what we do know is that a lack of sleep is associated with many illnesses , including an increased likelihood of infection. If you're unwell, sleep can be difficult, so give yourself the best possible chance by having a comfortable, dark bedroom and avoid too much caffeine, which is present in many over-the-counter cold remedies. Read more tips on how to get a good night's sleep . Worth a try: 3. Drink lots of liquids Drinking plenty of fluids is common advice for those suffering with a viral infection. Although there’s limited evidence as to why this may be effective, it’s thought hydration levels may promote the action of immune cells . 4. Soothe with honey and ginger For those of us keen to keep our cold cures purely culinary, a honey and lemon hot drink or ginger tea is a comforting classic. Thanks to its syrupy qualities, honey is a great throat soother . Studies assessing potential treatments for respiratory infections in children, with symptoms ranging from a hacking cough and runny nose to fever, found that a single night-time dose of honey may have a small, but effective influence on their cough and help them sleep better. However, honey shouldn't be given to children younger than 12 months . Ginger, while also tasting delicious, has some interesting health benefits and has been used in traditional medicine throughout history. Active compounds, including gingerols, have meant that ginger has been used to soothe a wide array of ailments from nausea to the common cold, fever and sore throats. Also, check out our pickled ginger recipe. Read more about the health benefits of ginger. 5. Eat more garlic Although it could have a preventative effect, potentially decreasing the frequency of colds in adults , there is no evidence that garlic will help you shift a cold once you have one. That said, one study found that supplementing with an aged garlic extract appeared to enhance immune cell function, which may reduce the severity of your symptoms. 6. Boost your zinc levels Studies suggest that the mineral zinc helps reduce the length and severity of a cold . However, to benefit from its effect you would need to take a zinc supplement as soon as you feel a cold coming on – at least within a day of the symptoms starting. Eating zinc-rich foods may be an effective way of keeping your defences primed – cacao powder and cashews are good sources of zinc as are other nuts , seeds and beans. Studies have suggested that combining zinc with vitamin C could provide even quicker symptom relief . Try our zinc-rich recipe ideas: Bircher muesli with apple & banana Moroccan chickpea soup Cashew curry Mexican bean soup with shredded chicken & lime If you’re on prescribed medication or have been diagnosed with a medical condition, it's important to check with your GP before taking supplements. This is because some supplements or nutrients may interact with your medication, be unsafe if you have certain health issues or if you are due to undergo surgery. 7. Eat more fermented foods It’s long been known that keeping the gut healthy by eating foods that encourage beneficial bacteria is critical to staying fit and well. In fact, 70 per cent of our immune defences lie along the mucosal lining of our gut, so keeping it in tip-top condition has to be our first line of defence. A small study showed that children who took a probiotic every day had fewer days off school and had reduced common cold symptoms . Other research suggests that probiotics may help reduce the duration of a cold (by up to two days) and make symptoms less severe . In order to see similar benefits, aim to consume fermented foods, that contain these beneficial bacteria every day, whether you have a cold or not. Include a variety of fermented foods regularly in your diet: Slow cooker bio yogurt Berry yogurt pots Simple sauerkraut Kimchi Kombucha Read more about probiotic foods and how to improve gut health , and learn about the health benefits of kefir , kombucha , sauerkraut and fermented foods . 8. Topping up with vitamin C Vitamin C is often been cited as a good precaution against catching the common cold . However, studies suggest that this advice is most relevant for people exposed to brief periods of intense physical stress such as marathon runners or those living in very cold environments. For the rest of us, taking vitamin C as a preventative measure may only bring about a modest reduction in the duration of our symptoms . The best strategy is to eat a plentiful array of fruit and veg, including dark green, leafy veg like chard and spinach , peppers, broccoli , peas, kiwi fruit and citrus. Why not try these vitamin C rich suggestions: Winter vegetable & lentil soup Supergreen soup with lentils & pine nuts Red pepper hummus with crispbread snaps Fruit & nut breakfast bowl Read more about essential vitamins and what they do and the health benefits of oranges . Old wives tales 9. Adding lemon A hot drink with lemon, honey and ginger makes a comforting choice but don’t expect too much from the lemon. Although lemon is a rich source of vitamin C and protective compounds called bioflavonoids, and has some anti-bacterial properties , there are sadly limited studies to support its use in the treatment of colds. Discover whether lemon water is really good for you 10. Clearing nasal passages There’s no evidence that a nasal saline irrigation or steam inhalation are effective at relieving your cold symptoms. 11. Taking antibiotics Although many of us hold the view that antibiotics are a cure all, they are not effective against the cold or flu virus. If symptoms persist refer to the NHS for information on over-the-counter medications. If you are concerned about any symptoms or you are elderly, pregnant, suffering from a chronic health condition, or the patient is an infant or baby, refer to your local GP's surgery for guidance. Enjoyed this? Now read... How to prevent a cold Which natural cold remedies actually work? Will chicken soup really cure your cold? More health & nutrition tips Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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How to get rid of a cold # How to get rid of a cold - [Kerry Torrens – Nutritionist](https://www.bbcgoodfood.com/author/kerrytorrens) Published: September 22, 2023 at 11:00 AM [9 comments](https://www.bbcgoodfood.com/health/health-conditions/how-get-rid-cold#commentsFeed) [Try the Good Food app - subscribe today](https://immediate.onelink.me/OQap?af_xp=custom&pid=website&c=guide_link&is_retargeting=true&af_reengagement_window=30d&af_dp=bbcgoodfood%3A%2F%2F) While there is no cure for the common cold, our top tips may help ease your symptoms and possibly shorten the duration of your sniffles ![poster]()  ![play](data:image/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20width%3D%2228%22%20height%3D%2232%22%3E%3Cpath%20fill%3D%22%23fff%22%20d%3D%22m2.174.214%2025.171%2014.668c.612.398.766%201.194.398%201.776-.092.153-.245.276-.398.398L2.174%2031.755c-.643.429-1.5.276-1.929-.367A1.245%201.245%200%200%201%200%2030.653V1.317A1.434%201.434%200%200%201%201.531%200c.245.031.459.092.643.214z%22%2F%3E%3C%2Fsvg%3E) So, you’ve succumbed – your nose is running, your throat is sore and you’ve a hacking cough – what's to be done? Sadly, there’s no cure for the common cold, but read on for some home remedies and practical tips to help shorten or at least ease your suffering. Ad ## What is a cold? Caused by viruses, [the common cold is an infection](https://pubmed.ncbi.nlm.nih.gov/8890137/#:~:text=The%20common%20cold%20is%20characterized,weakness%2C%20dizziness%2C%20and%20tearing.) that affects mainly your nose and throat. Most often it is harmless, although you might not feel too good! Adults may experience two or three colds each year, with babies and children suffering them more often. Typically, most people get over a cold in about seven-10 days. One of the most effective ways to protect yourself and reduce the spread of the viruses that cause colds and other illnesses is to [wash your hands regularly](https://pubmed.ncbi.nlm.nih.gov/22962927/). Read our guide to easing cold symptoms to find out more about: - The symptoms of a common cold - Why you shouldn’t “feed a cold” - How rest supports your immune system - Why you need to stay hydrated - The soothing effects of honey and ginger - How garlic really works against colds - What effect zinc has on the length of your cold - How eating fermented foods supports immunity - Whether extra vitamin C is the answer - If it is worth adding lemon to cold ‘cures’ - Whether steam inhalation works - And why you won’t be prescribed antibiotics. Find out [how to win the cold war](https://www.bbcgoodfood.com/health/health-conditions/how-win-cold-war) and, if you’ve got children, how best to [support their immune system](https://www.bbcgoodfood.com/health/family-health/how-boost-your-childs-immune-system). ## What are common cold symptoms? Symptoms typically start one-three days after you’ve been exposed to the cold virus, and may include: - Runny or stuffy nose - Sore or irritated throat - Cough - Sneezing - Body aches and headache - Low grade fever - And generally feeling tired and unwell The majority of people don’t need medical assistance but if your symptoms get worse, you have a fever that lasts more than three days, you have shortness of breath or an intense headache, sore throat or sinus pain [contact your healthcare provider](https://www.nhs.uk/nhs-services/urgent-and-emergency-care-services/when-to-use-111/) for advice. ## How to get rid of a cold fast ### What works: ### 1\. Eat something light It’s a long-held belief that if you "[feed a cold, starve a fever"](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC119893/) you’ll shorten the duration of your symptoms. Luckily, there's some truth to the claim that you should eat when you have a cold; this is because when we eat we encourage the [production of a certain type of immune cell](https://www.ncbi.nlm.nih.gov/pubmed/15823688) (T helper 1) that helps fight viral infections, so it’s a useful strategy for treating the cold virus. However, it's hard to know what to eat if you've lost your appetite or if you have an upset stomach. Often it's best to stick to light meals such as soups or scrambled eggs to avoid feeling nauseous or uncomfortable. Try these comforting, light dishes: [Healthy bone broth](https://www.bbcgoodfood.com/recipes/bone-broth) [Chicken noodle soup](https://www.bbcgoodfood.com/recipes/chicken-noodle-soup) [Scrambled eggs with basil, spinach & tomatoes](https://www.bbcgoodfood.com/recipes/basil-scramble-wilted-spinach-seared-tomatoes) [Carrot & ginger soup](https://www.bbcgoodfood.com/recipes/carrot-ginger-immune-boosting-soup) [Winter vegetable & lentil soup](https://www.bbcgoodfood.com/recipes/winter-vegetable-lentil-soup) ### 2\. Get plenty of rest We all feel better after a good night's sleep because rest is essential for physical and mental health, but there’s also a close link between [the immune system response and quality of sleep](https://www.ncbi.nlm.nih.gov/pubmed/25828681). Studies have revealed that sleep and circadian rhythm (the natural sleep/wake cycle) have a [strong regulatory effect on the immune system](https://www.ncbi.nlm.nih.gov/pubmed/22071480). There's still more for us to learn in this area, but it’s thought that [shift workers have an increased risk of viral infections](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241621/). Scientists are only beginning to fully understand the purpose of sleep and its underlying mechanisms, but what we do know is that a [lack of sleep is associated with many illnesses](https://www.ncbi.nlm.nih.gov/pubmed/22467620), including an increased likelihood of infection. If you're unwell, sleep can be difficult, so give yourself the best possible chance by having a comfortable, dark bedroom and avoid too much caffeine, which is present in many over-the-counter cold remedies. Read more tips on [how to get a good night's sleep](https://www.bbcgoodfood.com/health/wellness/how-to-get-to-sleep). ### Worth a try: ### 3\. Drink lots of liquids Drinking plenty of fluids is [common advice](https://www.ncbi.nlm.nih.gov/pubmed/17323712) for those suffering with a viral infection. Although there’s limited evidence as to why this may be effective, it’s thought hydration levels may [promote the action of immune cells](https://www.ncbi.nlm.nih.gov/pubmed/15823688). ### 4\. Soothe with honey and ginger For those of us keen to keep our cold cures purely culinary, a honey and lemon hot drink or ginger tea is a comforting classic. Thanks to its syrupy qualities, honey is a [great throat soother](https://www.ncbi.nlm.nih.gov/pubmed/26859020). Studies assessing potential treatments for respiratory infections in children, with symptoms ranging from a hacking cough and runny nose to fever, found that a [single night-time dose of honey](https://www.ncbi.nlm.nih.gov/pubmed/18056558/) may have a small, but effective influence on their cough and help them sleep better. However, honey [shouldn't be given to children younger than 12 months](https://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/foods-to-avoid-baby.aspx). Ginger, while also tasting delicious, has some interesting [health benefits](https://www.bbcgoodfood.com/health/nutrition/ingredient-focus-ginger) and has been used in traditional medicine throughout history. Active compounds, including gingerols, have meant that ginger has been used to [soothe a wide array of ailments](https://www.ncbi.nlm.nih.gov/pubmed/21929329) from nausea to the common cold, fever and sore throats. Also, check out our [pickled ginger](https://www.bbcgoodfood.com/recipes/pickled-ginger) recipe. # Read more about [the health benefits of ginger.](https://www.bbcgoodfood.com/health/nutrition/ingredient-focus-ginger) ### 5\. Eat more garlic Although it could have a preventative effect, potentially [decreasing the frequency of colds in adults](https://pubmed.ncbi.nlm.nih.gov/22962927/), there is no evidence that garlic will help you shift a cold once you have one. That said, one study found that [supplementing with an aged garlic extract](https://pubmed.ncbi.nlm.nih.gov/22280901/) appeared to enhance immune cell function, which may reduce the severity of your symptoms. ### 6\. Boost your zinc levels Studies suggest that the mineral zinc helps [reduce the length and severity of a cold](https://www.ncbi.nlm.nih.gov/pubmed/21328251). However, to benefit from its effect you would need to take a zinc supplement as soon as you feel a cold coming on – at least within a day of the symptoms starting. Eating zinc-rich foods may be an effective way of keeping your defences primed – cacao powder and cashews are good sources of zinc as are other [nuts](https://www.bbcgoodfood.com/health/nutrition/health-benefits-nuts), [seeds](https://www.bbcgoodfood.com/health/nutrition/health-benefits-pumpkin-seeds) and beans. Studies have suggested that combining zinc with vitamin C could provide even [quicker symptom relief](https://www.ncbi.nlm.nih.gov/pubmed/22429343). Try our zinc-rich recipe ideas: [Bircher muesli with apple & banana](https://www.bbcgoodfood.com/recipes/bircher-muesli-apple-banana) [Moroccan chickpea soup](https://www.bbcgoodfood.com/recipes/moroccan-chickpea-soup-0) [Cashew curry](https://www.bbcgoodfood.com/recipes/cashew-curry) [Mexican bean soup with shredded chicken & lime](https://www.bbcgoodfood.com/recipes/mexican-bean-soup-shredded-chicken-lime) If you’re on prescribed medication or have been diagnosed with a medical condition, it's important to check with your GP before taking supplements. This is because some supplements or nutrients may interact with your medication, be unsafe if you have certain health issues or if you are due to undergo surgery. ### 7\. Eat more fermented foods It’s long been known that keeping the gut healthy by eating foods that encourage beneficial bacteria is critical to staying fit and well. In fact, 70 per cent of our immune defences lie along the mucosal lining of our gut, so keeping it in tip-top condition has to be our first line of defence. A small study showed that children who took a [probiotic](https://www.bbcgoodfood.com/health/wellness/what-supplements-should-i-take) every day had fewer days off school and had [reduced common cold symptoms](https://www.ncbi.nlm.nih.gov/pubmed/22507276). Other research suggests that [probiotics may help reduce the duration of a cold](https://www.ncbi.nlm.nih.gov/pubmed/24780623) (by up to two days) and [make symptoms less severe](https://www.ncbi.nlm.nih.gov/pubmed/16844267). In order to see similar benefits, aim to consume fermented foods, that contain these beneficial bacteria every day, whether you have a cold or not. Include a variety of fermented foods regularly in your diet: [Slow cooker bio yogurt](https://www.bbcgoodfood.com/recipes/slow-cooker-bio-yogurt) [Berry yogurt pots](https://www.bbcgoodfood.com/recipes/berry-yogurt-pots) [Simple sauerkraut](https://www.bbcgoodfood.com/recipes/simple-sauerkraut) [Kimchi](https://www.bbcgoodfood.com/recipes/kimchi) [Kombucha](https://www.bbcgoodfood.com/recipes/kombucha-recipe) Read more about [probiotic foods](https://www.bbcgoodfood.com/health/wellness/what-are-probiotics-and-what-do-they-do) and [how to improve gut health](https://www.bbcgoodfood.com/health/health-conditions/how-does-diet-affect-gut-health), and learn about the health benefits of [kefir](https://www.bbcgoodfood.com/health/nutrition/health-benefits-kefir), [kombucha](https://www.bbcgoodfood.com/health/nutrition/health-benefits-kombucha), [sauerkraut](https://www.bbcgoodfood.com/health/nutrition/health-benefits-sauerkraut) and [fermented foods](https://www.bbcgoodfood.com/health/nutrition/health-benefits-of-fermenting). ### 8\. Topping up with vitamin C Vitamin C is often been cited as a good [precaution against catching the common cold](https://www.ncbi.nlm.nih.gov/pubmed/21322286). However, studies suggest that this advice is most relevant for [people exposed to brief periods of intense physical stress](https://www.ncbi.nlm.nih.gov/pubmed/17636648) such as marathon runners or those living in very cold environments. For the rest of us, taking [vitamin C as a preventative measure](https://pubmed.ncbi.nlm.nih.gov/17323712/) may only bring about a [modest reduction in the duration of our symptoms](https://pubmed.ncbi.nlm.nih.gov/22962927/). The best strategy is to eat a plentiful array of fruit and veg, including dark green, leafy veg like chard and [spinach](https://www.bbcgoodfood.com/health/nutrition/ingredient-focus-spinach), peppers, [broccoli](https://www.bbcgoodfood.com/health/nutrition/health-benefits-broccoli), peas, kiwi fruit and citrus. Why not try these vitamin C rich suggestions: [Winter vegetable & lentil soup](https://www.bbcgoodfood.com/recipes/winter-vegetable-lentil-soup) [Supergreen soup with lentils & pine nuts](https://www.bbcgoodfood.com/recipes/supergreen-soup-yogurt-pine-nuts) [Red pepper hummus with crispbread snaps](https://www.bbcgoodfood.com/recipes/red-pepper-houmous-crispbread-snaps) [Fruit & nut breakfast bowl](https://www.bbcgoodfood.com/recipes/fruit-nut-breakfast-bowl) Read more about [essential vitamins and what they do](https://www.bbcgoodfood.com/health/nutrition/vital-vitamins) and the [health benefits of oranges](https://www.bbcgoodfood.com/health/nutrition/health-benefits-oranges). ### Old wives tales ### 9\. Adding lemon A hot drink with lemon, honey and ginger makes a comforting choice but don’t expect too much from the lemon. Although lemon is a rich source of vitamin C and protective compounds called bioflavonoids, and has some [anti-bacterial properties](https://www.ncbi.nlm.nih.gov/pubmed/16802698), there are sadly limited studies to support its use in the treatment of colds. [Discover whether lemon water is really good for you](https://www.bbcgoodfood.com/health/nutrition/health-benefits-lemon-water) ### 10\. Clearing nasal passages There’s no evidence that a [nasal saline irrigation or steam inhalation](https://pubmed.ncbi.nlm.nih.gov/22962927/) are effective at relieving your cold symptoms. ### 11\. Taking antibiotics Although many of us hold the view that [antibiotics](https://pubmed.ncbi.nlm.nih.gov/22962927/) are a cure all, they are not effective against the cold or flu virus. If symptoms persist [refer to the NHS](https://www.nhs.uk/conditions/common-cold/) for information on over-the-counter medications. If you are concerned about any symptoms or you are elderly, pregnant, suffering from a chronic health condition, or the patient is an infant or baby, refer to your local GP's surgery for guidance. ### Enjoyed this? Now read... [How to prevent a cold](https://www.bbcgoodfood.com/health/health-conditions/how-win-cold-war) [Which natural cold remedies actually work?](https://www.bbcgoodfood.com/health/health-conditions/curious-cold-remedies) [Will chicken soup really cure your cold?](https://www.bbcgoodfood.com/health/health-conditions/will-chicken-soup-really-cure-your-cold) [More health & nutrition tips](https://www.bbcgoodfood.com/health) *** Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Ad All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website [terms and conditions](https://www.immediate.co.uk/terms-and-conditions) for more information. ## Sponsored content ## Comments, questions and tips (9) #### doro952628412156 1 year ago Using herbal natural remedy was what got me tested negative to HSV 2 after been diagnosed for years.I have spend so much funds on medications like acyclovir (Zovirax), Famciclovir (Famvir), and Valacyclovir (Valtrex). But it was all a waste of time and my symptoms got worse. 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Readable Markdown	![poster]() So, you’ve succumbed – your nose is running, your throat is sore and you’ve a hacking cough – what's to be done? Sadly, there’s no cure for the common cold, but read on for some home remedies and practical tips to help shorten or at least ease your suffering. ## What is a cold? Caused by viruses, [the common cold is an infection](https://pubmed.ncbi.nlm.nih.gov/8890137/#:~:text=The%20common%20cold%20is%20characterized,weakness%2C%20dizziness%2C%20and%20tearing.) that affects mainly your nose and throat. Most often it is harmless, although you might not feel too good! Adults may experience two or three colds each year, with babies and children suffering them more often. Typically, most people get over a cold in about seven-10 days. One of the most effective ways to protect yourself and reduce the spread of the viruses that cause colds and other illnesses is to [wash your hands regularly](https://pubmed.ncbi.nlm.nih.gov/22962927/). Read our guide to easing cold symptoms to find out more about: - The symptoms of a common cold - Why you shouldn’t “feed a cold” - How rest supports your immune system - Why you need to stay hydrated - The soothing effects of honey and ginger - How garlic really works against colds - What effect zinc has on the length of your cold - How eating fermented foods supports immunity - Whether extra vitamin C is the answer - If it is worth adding lemon to cold ‘cures’ - Whether steam inhalation works - And why you won’t be prescribed antibiotics. Find out [how to win the cold war](https://www.bbcgoodfood.com/health/health-conditions/how-win-cold-war) and, if you’ve got children, how best to [support their immune system](https://www.bbcgoodfood.com/health/family-health/how-boost-your-childs-immune-system). ## What are common cold symptoms? Symptoms typically start one-three days after you’ve been exposed to the cold virus, and may include: - Runny or stuffy nose - Sore or irritated throat - Cough - Sneezing - Body aches and headache - Low grade fever - And generally feeling tired and unwell The majority of people don’t need medical assistance but if your symptoms get worse, you have a fever that lasts more than three days, you have shortness of breath or an intense headache, sore throat or sinus pain [contact your healthcare provider](https://www.nhs.uk/nhs-services/urgent-and-emergency-care-services/when-to-use-111/) for advice. ### What works: ### 1\. Eat something light It’s a long-held belief that if you "[feed a cold, starve a fever"](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC119893/) you’ll shorten the duration of your symptoms. Luckily, there's some truth to the claim that you should eat when you have a cold; this is because when we eat we encourage the [production of a certain type of immune cell](https://www.ncbi.nlm.nih.gov/pubmed/15823688) (T helper 1) that helps fight viral infections, so it’s a useful strategy for treating the cold virus. However, it's hard to know what to eat if you've lost your appetite or if you have an upset stomach. Often it's best to stick to light meals such as soups or scrambled eggs to avoid feeling nauseous or uncomfortable. Try these comforting, light dishes: [Healthy bone broth](https://www.bbcgoodfood.com/recipes/bone-broth) [Chicken noodle soup](https://www.bbcgoodfood.com/recipes/chicken-noodle-soup) [Scrambled eggs with basil, spinach & tomatoes](https://www.bbcgoodfood.com/recipes/basil-scramble-wilted-spinach-seared-tomatoes) [Carrot & ginger soup](https://www.bbcgoodfood.com/recipes/carrot-ginger-immune-boosting-soup) [Winter vegetable & lentil soup](https://www.bbcgoodfood.com/recipes/winter-vegetable-lentil-soup) ### 2\. Get plenty of rest We all feel better after a good night's sleep because rest is essential for physical and mental health, but there’s also a close link between [the immune system response and quality of sleep](https://www.ncbi.nlm.nih.gov/pubmed/25828681). Studies have revealed that sleep and circadian rhythm (the natural sleep/wake cycle) have a [strong regulatory effect on the immune system](https://www.ncbi.nlm.nih.gov/pubmed/22071480). There's still more for us to learn in this area, but it’s thought that [shift workers have an increased risk of viral infections](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241621/). Scientists are only beginning to fully understand the purpose of sleep and its underlying mechanisms, but what we do know is that a [lack of sleep is associated with many illnesses](https://www.ncbi.nlm.nih.gov/pubmed/22467620), including an increased likelihood of infection. If you're unwell, sleep can be difficult, so give yourself the best possible chance by having a comfortable, dark bedroom and avoid too much caffeine, which is present in many over-the-counter cold remedies. Read more tips on [how to get a good night's sleep](https://www.bbcgoodfood.com/health/wellness/how-to-get-to-sleep). ### Worth a try: ### 3\. Drink lots of liquids Drinking plenty of fluids is [common advice](https://www.ncbi.nlm.nih.gov/pubmed/17323712) for those suffering with a viral infection. Although there’s limited evidence as to why this may be effective, it’s thought hydration levels may [promote the action of immune cells](https://www.ncbi.nlm.nih.gov/pubmed/15823688). ### 4\. Soothe with honey and ginger For those of us keen to keep our cold cures purely culinary, a honey and lemon hot drink or ginger tea is a comforting classic. Thanks to its syrupy qualities, honey is a [great throat soother](https://www.ncbi.nlm.nih.gov/pubmed/26859020). Studies assessing potential treatments for respiratory infections in children, with symptoms ranging from a hacking cough and runny nose to fever, found that a [single night-time dose of honey](https://www.ncbi.nlm.nih.gov/pubmed/18056558/) may have a small, but effective influence on their cough and help them sleep better. However, honey [shouldn't be given to children younger than 12 months](https://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/foods-to-avoid-baby.aspx). Ginger, while also tasting delicious, has some interesting [health benefits](https://www.bbcgoodfood.com/health/nutrition/ingredient-focus-ginger) and has been used in traditional medicine throughout history. Active compounds, including gingerols, have meant that ginger has been used to [soothe a wide array of ailments](https://www.ncbi.nlm.nih.gov/pubmed/21929329) from nausea to the common cold, fever and sore throats. Also, check out our [pickled ginger](https://www.bbcgoodfood.com/recipes/pickled-ginger) recipe. Read more about [the health benefits of ginger.](https://www.bbcgoodfood.com/health/nutrition/ingredient-focus-ginger) ### 5\. Eat more garlic Although it could have a preventative effect, potentially [decreasing the frequency of colds in adults](https://pubmed.ncbi.nlm.nih.gov/22962927/), there is no evidence that garlic will help you shift a cold once you have one. That said, one study found that [supplementing with an aged garlic extract](https://pubmed.ncbi.nlm.nih.gov/22280901/) appeared to enhance immune cell function, which may reduce the severity of your symptoms. ### 6\. Boost your zinc levels Studies suggest that the mineral zinc helps [reduce the length and severity of a cold](https://www.ncbi.nlm.nih.gov/pubmed/21328251). However, to benefit from its effect you would need to take a zinc supplement as soon as you feel a cold coming on – at least within a day of the symptoms starting. Eating zinc-rich foods may be an effective way of keeping your defences primed – cacao powder and cashews are good sources of zinc as are other [nuts](https://www.bbcgoodfood.com/health/nutrition/health-benefits-nuts), [seeds](https://www.bbcgoodfood.com/health/nutrition/health-benefits-pumpkin-seeds) and beans. Studies have suggested that combining zinc with vitamin C could provide even [quicker symptom relief](https://www.ncbi.nlm.nih.gov/pubmed/22429343). Try our zinc-rich recipe ideas: [Bircher muesli with apple & banana](https://www.bbcgoodfood.com/recipes/bircher-muesli-apple-banana) [Moroccan chickpea soup](https://www.bbcgoodfood.com/recipes/moroccan-chickpea-soup-0) [Cashew curry](https://www.bbcgoodfood.com/recipes/cashew-curry) [Mexican bean soup with shredded chicken & lime](https://www.bbcgoodfood.com/recipes/mexican-bean-soup-shredded-chicken-lime) If you’re on prescribed medication or have been diagnosed with a medical condition, it's important to check with your GP before taking supplements. This is because some supplements or nutrients may interact with your medication, be unsafe if you have certain health issues or if you are due to undergo surgery. ### 7\. Eat more fermented foods It’s long been known that keeping the gut healthy by eating foods that encourage beneficial bacteria is critical to staying fit and well. In fact, 70 per cent of our immune defences lie along the mucosal lining of our gut, so keeping it in tip-top condition has to be our first line of defence. A small study showed that children who took a [probiotic](https://www.bbcgoodfood.com/health/wellness/what-supplements-should-i-take) every day had fewer days off school and had [reduced common cold symptoms](https://www.ncbi.nlm.nih.gov/pubmed/22507276). Other research suggests that [probiotics may help reduce the duration of a cold](https://www.ncbi.nlm.nih.gov/pubmed/24780623) (by up to two days) and [make symptoms less severe](https://www.ncbi.nlm.nih.gov/pubmed/16844267). In order to see similar benefits, aim to consume fermented foods, that contain these beneficial bacteria every day, whether you have a cold or not. Include a variety of fermented foods regularly in your diet: [Slow cooker bio yogurt](https://www.bbcgoodfood.com/recipes/slow-cooker-bio-yogurt) [Berry yogurt pots](https://www.bbcgoodfood.com/recipes/berry-yogurt-pots) [Simple sauerkraut](https://www.bbcgoodfood.com/recipes/simple-sauerkraut) [Kimchi](https://www.bbcgoodfood.com/recipes/kimchi) [Kombucha](https://www.bbcgoodfood.com/recipes/kombucha-recipe) Read more about [probiotic foods](https://www.bbcgoodfood.com/health/wellness/what-are-probiotics-and-what-do-they-do) and [how to improve gut health](https://www.bbcgoodfood.com/health/health-conditions/how-does-diet-affect-gut-health), and learn about the health benefits of [kefir](https://www.bbcgoodfood.com/health/nutrition/health-benefits-kefir), [kombucha](https://www.bbcgoodfood.com/health/nutrition/health-benefits-kombucha), [sauerkraut](https://www.bbcgoodfood.com/health/nutrition/health-benefits-sauerkraut) and [fermented foods](https://www.bbcgoodfood.com/health/nutrition/health-benefits-of-fermenting). ### 8\. Topping up with vitamin C Vitamin C is often been cited as a good [precaution against catching the common cold](https://www.ncbi.nlm.nih.gov/pubmed/21322286). However, studies suggest that this advice is most relevant for [people exposed to brief periods of intense physical stress](https://www.ncbi.nlm.nih.gov/pubmed/17636648) such as marathon runners or those living in very cold environments. For the rest of us, taking [vitamin C as a preventative measure](https://pubmed.ncbi.nlm.nih.gov/17323712/) may only bring about a [modest reduction in the duration of our symptoms](https://pubmed.ncbi.nlm.nih.gov/22962927/). The best strategy is to eat a plentiful array of fruit and veg, including dark green, leafy veg like chard and [spinach](https://www.bbcgoodfood.com/health/nutrition/ingredient-focus-spinach), peppers, [broccoli](https://www.bbcgoodfood.com/health/nutrition/health-benefits-broccoli), peas, kiwi fruit and citrus. Why not try these vitamin C rich suggestions: [Winter vegetable & lentil soup](https://www.bbcgoodfood.com/recipes/winter-vegetable-lentil-soup) [Supergreen soup with lentils & pine nuts](https://www.bbcgoodfood.com/recipes/supergreen-soup-yogurt-pine-nuts) [Red pepper hummus with crispbread snaps](https://www.bbcgoodfood.com/recipes/red-pepper-houmous-crispbread-snaps) [Fruit & nut breakfast bowl](https://www.bbcgoodfood.com/recipes/fruit-nut-breakfast-bowl) Read more about [essential vitamins and what they do](https://www.bbcgoodfood.com/health/nutrition/vital-vitamins) and the [health benefits of oranges](https://www.bbcgoodfood.com/health/nutrition/health-benefits-oranges). ### Old wives tales ### 9\. Adding lemon A hot drink with lemon, honey and ginger makes a comforting choice but don’t expect too much from the lemon. Although lemon is a rich source of vitamin C and protective compounds called bioflavonoids, and has some [anti-bacterial properties](https://www.ncbi.nlm.nih.gov/pubmed/16802698), there are sadly limited studies to support its use in the treatment of colds. [Discover whether lemon water is really good for you](https://www.bbcgoodfood.com/health/nutrition/health-benefits-lemon-water) ### 10\. Clearing nasal passages There’s no evidence that a [nasal saline irrigation or steam inhalation](https://pubmed.ncbi.nlm.nih.gov/22962927/) are effective at relieving your cold symptoms. ### 11\. Taking antibiotics Although many of us hold the view that [antibiotics](https://pubmed.ncbi.nlm.nih.gov/22962927/) are a cure all, they are not effective against the cold or flu virus. If symptoms persist [refer to the NHS](https://www.nhs.uk/conditions/common-cold/) for information on over-the-counter medications. If you are concerned about any symptoms or you are elderly, pregnant, suffering from a chronic health condition, or the patient is an infant or baby, refer to your local GP's surgery for guidance. ### Enjoyed this? Now read... [How to prevent a cold](https://www.bbcgoodfood.com/health/health-conditions/how-win-cold-war) [Which natural cold remedies actually work?](https://www.bbcgoodfood.com/health/health-conditions/curious-cold-remedies) [Will chicken soup really cure your cold?](https://www.bbcgoodfood.com/health/health-conditions/will-chicken-soup-really-cure-your-cold) [More health & nutrition tips](https://www.bbcgoodfood.com/health) *** Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website [terms and conditions](https://www.immediate.co.uk/terms-and-conditions) for more information.
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