How To Get Rid Of A Cold & Flu | Simple Talk

If you catch a cold or flu, you can assume that you will be be sick for at least one to two weeks. Signs and symptoms may appear less than two days after exposure to the virus

Symptoms include;

  • Sore throat
  • Fever
  • Chills
  • Aching muscles
  • Limb or joint pain
  • Diarrhoea or upset stomach
  • Sneezing
  • Cough
  • Headache
  • Runny or blocked nose
  • Sneezing
  • Loss of appetite

These remedies can help you feel better & reduce the duration of a cold & flu;

  1. Warm liquids

Warm drinks / liquids can offer relief for coughs and sore-throat symptoms by keeping you hydrated and help soothe and lubricate your throat. Such warms drinks include hot tea, ginger tea, broth, soup,

  1. Rest

Cold and flu symptoms such as fever, sore throat, muscle pain and headaches can be relieved with rest. Most people become contagious about a day before cold & flu symptoms develop and remain contagious for a number of day’s even weeks. It is best to take work off for a day to two to prevent illness of others & to monitor / boost your health.

  1. Over the counter medicines

Pain relievers for fever, headaches and aches

Cough / cold medicines and pain relievers can help relieve sniffles, coughs, aches and pains. Consult your doctor or pharmacist for the right medicine for your needs.

  • Decongestant for stuffiness

Decongestants come in pills, liquids, nose drops, and nasal sprays. Many are available without a prescription. This type of pharmaceutical drug is used to relieve nasal congestion in the upper respiratory tract. Consult your doctor or pharmacist for the right medicine for your needs.

  • Lozenges for stuffiness / sinus

Throat lozenges can contain painkillers, antibacterial agents, antitussives, pectin and menthol. Lozenges are a temporary relief of the symptoms of sore throats and mouth infections (minor), and clearing of the nose.

  • Betadine Sore Throat Gargle

Betadine Sore Throat Gargle acts as an antiseptic which when gargled helps to kill bacteria that cause sore throat / throat infections.

  1. Must have foods / meals include;

  • Chicken soup

Chicken soup keeps you hydrated, relieve congested/stuffy nose and throat and reduce the inflammation associated with a cold.

Bone Broth

Bone broths contain the minerals of bones, cartilage, marrow and vegetables as electrolytes, which can easily be absorbed in the stomach. This is one of the best sources of calcium and magnesium. This is shown to boost immunity and reduce the duration of a cold & flu.


Raw garlic contains compounds that help the immune system fight germs. Garlic contains Vitamin C, Fiber, Vitamin B6, Mangnese, and Selenium (depending on number, size and type).


Honey is thick and soft and can have a soothing effect on irritated throats. Honey is rich in many important antioxidants such as flavonoids and organic acid.


Ginger has been used for culinary and medicinal purpose for many centuries. Health benefits include reducing pain, inflammation and nausea.

Leafy green vegetables

Green vegetables can relieve chest congestion, stuffy nose and coughs. Some vegetables such as broccoli are proven to help boost immunity.


Oily fish are rich in omega 3 fatty acids. These types of fish include tuna, mackerel and salmon. These types of fish are a good source of vitamin D and helps reduce inflammation in the body.

Citrus fruits; Lemons, oranges & limes

Citrus fruits are a good source of Vitamin C. Vitamin C is good for the immune function, can possibly reduce the length of a cold.

Spicy foods

Hot peppers can boost your immune system, helping to fight off germs/bacteria that can cause illness such as cold and flu. Spicy food can help relieve the symptoms of congestion.

  1. Vitamins and Supplements

We need Vitamin C for Bone structure, immune function, iron, and healthy skin. Vitamin C can possibly reduce the length of a cold.

  • Echinacea

It’s a flowering plant that has been used as medicine for centuries. Extracts of Echinacea do seem to have an effect on the immune system, your body’s defence against germs. Echinacea may shorten the duration of a cold approximately half a day and can reduce symptom severity.

  • Garlic

Garlic provides a range of health benefits. Garlic contains compounds that help the immune system fight germs.

  • Zinc

Zinc can reduce the duration and severity of cold symptoms. Zinc is essential for the action of enzymes that support in metabolism, nerve function, digestion and many other manners. Furthermore, it’s critical for the development and function of immune cells.

  • Vitamin D

Vitamin D plays a key role in immune regulation. Low vitamin D levels are linked to increased frequency of colds and flu.

  1. Hot shower

Hot showers can help treat uncomfortable symptoms such as chest congestion, stuffy nose, headaches, muscle relaxation, hygiene, muscle aches and pains.

  1. Add moisture to the air / Humidifiers and vaporisers

Humidifiers and vaporisers help soothe these problems caused by dry indoor air. Furthermore, these items may help ease symptoms of a cold or other respiratory condition due to and increase moisture in the air, which ultimately helps provide comfort and can help clear secretions, soothe airways, and reduce coughs.

  1. Avoid alcohol and coffee

Alcohol & caffeinated drinks should be avoided as they are dehydrating. They include coffee, cola drinks, energy drinks, tea and anything with alcohol. Alcohol also affects your overall immunity and can increase the overall duration / effects of a cold & flu.

  1. Sunlights / Vitamin D

Vitamin D plays a key role in immune regulation. Low vitamin D levels are linked to increased frequency of colds and flu. When your skin is exposed to sunlight, it creates vitamin D from cholesterol. The sun’s UV) rays hit the cholesterol in the skin cells, providing the energy for vitamin D production to occur.

  1. Sleep

Sleep is very important for your body when you have a cold or flu. Even though it won’t help you get rid of a cold fully, sleep allows your immune system to fight off infections and help shorten the time you have a cold.

Our content does not constitute a medical consultation. See a certified medical professional for diagnosis

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