With winter truly here, we all want to know how to shorten a cold. Whether you've been taken down with a virus already or see one in your future, a simple adjustment to your daily routine can make all the difference.
The good news is that, after sharing important flu advice last year, Dr Amir Khan had more tips for keeping healthy this winter. The GP, who is a regular contributor to ITV's This Morning and woman&home's own resident doctor, appeared on an episode of Lorraine and shared his advice for getting rid of a cold faster.
"If you've got a cold, take zinc. It can reduce the length of your cold by two and a quarter days. That's pretty good," he told host Christine Lampard.
The advice comes from a study, published in the Journal of Tropical Medicine and Hygiene, which reveals that, apart from vitamin C and zinc, supplementing with vitamins "may not prevent cold incidence or reduce symptom severity". Zinc was found to potentially reduce the length of a cold by 2.25 days.
Vitamin C has been found to shorten a cold as well, but it won't make a difference if you're already showing symptoms, per research in BMC Public Health. Taking his comments to Instagram, Dr Khan confirmed that zinc's benefit is "based on taking it when the cold first starts".
Zinc is typically found in seafood (especially oysters), dairy, eggs, legumes, red meat, nuts, seeds, whole grains, and vegetables like asparagus, broccoli, and spinach. You also buy supplements with zinc from your local supermarket or health food shop.
Dr Khan has previously shared how important it is to take a vitamin D tablet in winter, and revealed the difference between vitamin D2 vs D3 when choosing your tablets.
He echoed this in the segment when he said, "Everyone should be taking vitamin D in the winter months to keep your immune system nice and healthy."
Other ways to shorten a cold
Stay hydrated
Looking for more ways to shorten a cold? We asked other health experts for more advice. Ana Carolina Goncalves, the superintendent pharmacist at Pharmica, said: "Fluids help keep the mucous membranes in your nose and throat moist, which supports the body’s natural ability to trap and clear viruses. Warm drinks such as soups or herbal teas can soothe irritation by easing congestion and sore throat symptoms."
Studies published in Chest have also shown that warm liquids can increase nasal mucus velocity, which may help clear out viruses quickly.
Rest
You've probably heard this one before, but rest and getting more core sleep can really make a difference when it comes to shortening the length of your cold.
"Resting and sleeping enough gives the immune system the energy it needs to fight viruses effectively," says Ana. "During sleep, your body increases the production of cytokines, which are proteins that help regulate immune responses and inflammation. Research has shown that even mild sleep deprivation can make people more susceptible to catching colds and can slow down recovery."
Use saline nasal sprays or rinses
As always, check with a pharmacist or doctor before taking a new medication, but Ana says "rinsing the nasal passages with saline solution helps reduce viral load and inflammation in the upper airways".
"It can also relieve congestion and prevent secondary infections by keeping nasal tissues clear and hydrated," she says. "A review found that saline irrigation may improve symptoms and shorten the duration of upper respiratory tract infections in some people."
How to prevent a cold
Prevention is always better than a cure. In the same segment, Dr Amir Khan revealed a couple of simple ways to prevent a cold in the first place. He noted:
- Keep your hands and home clean: "Hand hygiene is really important because the main way these viruses spread is through droplets that can get onto your hand and into your airway," he said. "Keep your surfaces clean as well."
- Keep your air clean: "Get those windows open, get those filtration air systems in place, if you've got them," he said.
- Wear an FFP2 mask: "If you want to wear a mask, an FFP2 mask is the best one to wear."
- Focus on the basics: "Keep your immune system healthy," he said, by focusing on maintaining a balanced diet, getting enough sleep, and managing stress.
He also encouraged viewers to "get a flu vaccine if you're eligible" and to "stay at home" when you're feeling under the weather to avoid spreading the virus.
Those eligible for a flu vaccine include those 65 and over, anyone with an underlying health condition, pregnant women, carers, and those living in care homes.
