Health Info > Colds Published on : March 14, 2024

How To Prevent Getting A Cold Before It Starts?

Written by Dr Nelson Lau, MBBS FRACGP, GP & Digital Health Specialist

How To Prevent Getting A Cold Before It Starts?

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This blog is for educational purposes only and does not replace professional medical advice or diagnosis. If you have health concerns, consult an AHPRA-registered telehealth GP or request a medical certificate online if clinically appropriate.

That first subtle throat scratch, those ominous sniffles… you know a cold is trying to sneak in. It’s time to turn into a germ-fighting ninja! While there’s no guaranteed shield against these pesky viruses, there are proactive steps to boost your defences and potentially stop a full-blown cold in its tracks.

Understanding the Enemy: Cause and Symptoms

Colds are caused by over 200 different viruses – rhinoviruses being the most frequent offenders. These crafty critters thrive on spreading through airborne droplets during coughs, sneezes, or even just talking in close quarters. Early alert signs a cold may be brewing include:

Runny or stuffy nose
Scratchy or sore throat
Sneezing
Mild body aches or fatigue
Low-grade fever

Ways to Prevent a Cold When You Feel It Coming

The moment you spot those early warning signs, it’s go-time! Here’s your cold-prevention toolkit:

1. Hand Hygiene is Key

Wash your hands frequently with soap and water, especially after being in public spaces, using the restroom, or before touching your face. Remember, a minimum of 20 seconds is recommended for effective hand-washing.

2. Give Germs the Slip

Steer clear of crowded places if possible. If a close contact comes down with a cold, limit interactions and don’t share utensils or drinks. Consider wearing a mask in crowded indoor spaces if you know you are particularly vulnerable, such as having a weakened immune system or suffering from other chronic medical conditions.

3. Rest

Your Body’s Secret Weapon: Push pause, especially if you’re already feeling a touch run-down. Adequate sleep is vital for a strong immune system.

4. Hydration Station

Aim for extra water, broths, and herbal teas. Fluids thin mucus and help flush out toxins. Staying hydrated will also help your body function optimally in its fight against the virus.

5. Harness the Power of Steam

Humidifiers and hot, steamy showers work wonders. Moist air eases congestion and soothes an irritated throat. Add a few drops of eucalyptus oil to your humidifier for an extra antiviral punch – just make sure to check that your humidifier is designed for oil use or else the oil may cause damage.

What NOT to do?

Stress Overload: Stress hormones suppress your immune response. Prioritise relaxation through calming activities like gentle yoga, meditation, or reading.
Skimping on Sleep: Aim for a solid 7-8 hours. Consistent sleep bolsters your infection-fighting army. Avoid stimulants like caffeine or vigorous exercise in the hours leading up to bedtime to help you fall asleep faster.
Sugar and Processed Foods: These sugary help dampen your immune system’s effectiveness. Opt for whole foods packed with nourishing vitamins and minerals.

Signs Your Cold is Getting Better

If a cold takes hold despite your best efforts, monitor for these encouraging signals:

Fever subsides
Congestion and mucus production start to lessen
Energy levels gradually increase

When to Consult a Doctor?

Most colds clear up on their own within a week or two. However, certain situations warrant a doctor’s assessment:

Fever above 38°C that doesn’t improve after a few days
Severe headache, earache, or sinus pain
Breathing difficulties or a persistent cough
Cold symptoms lasting longer than two weeks
Worsening of symptoms after starting to feel better

Consult an AHPRA-registered practitioner online, anytime

Consult Now

Available 24/7 across Australia

How Hola Health may be able to help

Hola Health is an Australian telehealth platform that connects you with registered doctors and nurse practitioners - from the comfort of your home, at a time that suits you. Depending on your situation, a Hola Health clinician may be able to help with:

24/7 General medical advice via telehealth doctor consult - talk through symptoms or health concerns with a registered doctor or medical practitioner.
Medical certificate online - for work or personal leave, when clinically appropriate
Referrals to specialists - or in-person services when needed
Online prescriptions - at a clinician's discretion and where clinically suitable.
Pathology or imaging requests - when assessed as appropriate by your treating clinician.
Mental health Care Plan - Mental Health Treatment Plans (referral to your regular GP may be recommended for ongoing care).

Hola Health clinicians are AHPRA-registered Doctors and medical practitioners in Australia. They will always recommend an in-person consultation, specialist referral, or emergency care if that is in your best interest.

Note: Telehealth is not suitable for all conditions. Hola Health does not replace your regular GP, specialist, or emergency services. If you are unsure whether telehealth is right for your situation, we recommend speaking with your usual healthcare provider. In emergencies, call 000.

Frequently Asked Questions

Which remedies do not work for a cold?

Sadly, there’s no magic cure. While some supplements make bold claims, their effectiveness remains unproven. Save your money and focus on the proven strategies that support your body’s natural healing processes.

Does vitamin C help with colds?

While vitamin C is important for immune function, there is no conclusive evidence that taking vitamin C supplements can cure a cold. Consistent dietary intake is beneficial but expecting it to act as a quick fix once you’ve caught a cold is unfounded. It’s more effective to focus on a balanced diet rich in fruits and vegetables for overall health.

Can echinacea prevent or shorten colds?

The idea that echinacea is a foolproof cold remedy is a myth. Research shows limited or inconclusive benefits in using echinacea for cold prevention. While it’s generally safe, don’t rely on it as a primary method to fight off colds.

Is it possible to shorten a cold?

Possibly, but don’t expect miracles. Rest, hydration, and other supportive measures can empower your immune system for potentially faster recovery, but a cold typically needs to run its course.

Does zinc actually help a cold?

Some research suggests that zinc supplements, if started immediately at the very first sign of symptoms, might slightly reduce a cold’s duration. However, the evidence is mixed, so further studies are needed for a definitive answer.

Should I use over-the-counter cold medications?

OTC cold medications may provide symptom relief, but they don’t cure the cold itself. Always use them in accordance with guidelines and consult a healthcare professional, especially if you have underlying health conditions.

Can certain foods or diets prevent colds?

No specific food or diet can prevent a cold. However, a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can support your immune system. Overindulgence in processed foods and sugars might weaken immune function.

Is it true that 'feeding a cold' helps in recovery?

The adage ‘feed a cold, starve a fever’ is outdated and not supported by scientific evidence. The key is to maintain a balanced diet and stay hydrated. Listen to your body and eat if you’re hungry, but don’t force-feed yourself.

Should I stay home if I have a cold but no fever?

Absolutely – even without a fever, you’re still contagious and can easily spread the virus to others. Be considerate and rest at home to avoid making your colleagues or friends sick.

Consult an AHPRA-registered practitioner online, anytime

Consult Now

Available 24/7 across Australia

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Disclaimer

This blog is for general informational purposes only and does not indicate that Hola Health provides all treatments or preventive measures mentioned. It is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. For emergencies please immediately contact 000. Any medical topics discussed are intended to educate, not to imply availability through Hola Health. Hola Health's telehealth services facilitate access to AHPRA-registered healthcare professionals in Australia; however, a telehealth consultation is not equivalent to an in-person medical examination. Telehealth may not be appropriate for all conditions, symptoms, or circumstances.

How To Prevent Getting A Cold Before It Starts?

Contents

Understanding the Enemy: Cause and Symptoms

Ways to Prevent a Cold When You Feel It Coming

1. Hand Hygiene is Key

2. Give Germs the Slip

3. Rest

4. Hydration Station

5. Harness the Power of Steam

What NOT to do?

Signs Your Cold is Getting Better

When to Consult a Doctor?

Consult an AHPRA-registered practitioner online, anytime

How Hola Health may be able to help

Frequently Asked Questions

Which remedies do not work for a cold?

Does vitamin C help with colds?

Can echinacea prevent or shorten colds?

Is it possible to shorten a cold?

Does zinc actually help a cold?

Should I use over-the-counter cold medications?

Can certain foods or diets prevent colds?

Is it true that 'feeding a cold' helps in recovery?

Should I stay home if I have a cold but no fever?

Consult an AHPRA-registered practitioner online, anytime

See a Aussie GP online, available 24/7

Providing consult for

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