How to Stop a Cold – What Works and What Doesn’t

Colds are one of the most common seasonal ailments, and while symptoms are typically mild, they can make daily tasks challenging. 

Fortunately, there are several simple ways to fortify your immune system and reduce your risk of getting sick.

Discover how to stop a cold before it starts with natural remedies that help strengthen immune defenses, shorten recovery time, and help you feel your best through cold season.

What is the common cold?

Common colds are mild upper respiratory infections that can be caused by more than 200 different viruses. 

The most common virus associated with the cold is rhinovirus, which spreads through airborne droplets or contact with contaminated surfaces.

The common cold primarily affects the nose, throat, and sinuses, and typically lasts between 7 and 10 days. Most adults experience two to three colds per year, while infants and children tend to catch them more often.

While you can contract a cold at any time of the year, it’s most common during the fall and winter, which is why this period is also known as cold and flu season. 

This is likely due to the cooler weather, fewer daylight hours, and increased time spent indoors, which can increase the risk of infection and lower vitamin D levels, which are associated with a weakened immune system.

Watch the video below to learn about effective natural remedies to use when you are sick.

Cold symptoms

For most people, symptoms of the common cold develop within two to three days of infection and are usually mild.

Common signs and symptoms of the cold virus include:

• Sore throat
• Chest congestion
• Headaches
• Body aches
• Runny or stuffy nose
• Cough
• Fatigue

Because they share similar symptoms, colds are often confused with influenza infections, commonly referred to as the flu. 

Compared to a cold, the flu is more severe, with a sudden onset of fever, chills, body aches, weakness, and extreme fatigue, making it difficult to get out of bed or perform even simple daily tasks.

While many respiratory viruses that cause cold symptoms aren’t severe, those with chronic medical conditions, older adults, or young children are at a significantly higher risk of adverse health outcomes. 

What actually helps stop a cold

While there’s no cure for the common cold and you can’t stop it once infected, certain nutrients and lifestyle habits can support strong immune function and help shorten the duration of this common sickness.

Here are seven natural alternatives to over-the-counter medicines that actually work. 

1. Zinc

Zinc is essential for the development and function of immune cells, including natural killer (NK) cells, macrophages, and neutrophils, which help the body detect and eliminate pathogens, including those that trigger colds.

Research published in Nutrients found that zinc deficiency weakens innate and adaptive immunity and increases infection susceptibility by impairing the function of NK cells and reducing lymphocyte activity. 

Consuming foods rich in zinc, such as beef, oysters, and pumpkin seeds, can help naturally boost zinc levels and aid in preventing or overcoming a common cold.  

2. Vitamin C 

Vitamin C, found in foods such as lemons, bell peppers, and strawberries, is a powerful antioxidant nutrient that helps protect cells from damage caused by free radicals. 

Regular vitamin C intake supports white blood cell production, which plays a key role in immune defense and may help reduce the severity and duration of colds and other viral infections.

3. Vitamin D levels 

Vitamin D is a key regulator of the immune system that activates immune cells to destroy and eliminate pathogens. It also triggers the production of antimicrobial peptides known as cathelicidins and defensins, which directly neutralize viruses.

Additionally, vitamin D helps maintain the integrity of the mucosal lining in the airways, creating a protective barrier against invading viruses.

Regular sun exposure and consuming foods rich in vitamin D, such as cod liver, fatty fish, organ meats, and egg yolks, helps maintain healthy vitamin D levels during cold and flu season and supports a faster recovery.

4. Fasting

Prolonged periods of fasting trigger autophagy, a cellular repair and renewal process that helps the body regenerate damaged cell components and destroy viruses and bacteria. 

Autophagy also helps enhance the body’s ability to protect against cold viruses and can lower inflammation, which may help shorten the duration of a cold and lessen symptom severity. 

“If you start feeling sick, fasting can be highly effective,” explains Dr. Berg. “It boosts the body’s resistance to stress and supports the immune system at a cellular level, helping combat the cold and other respiratory viruses.”

5. Garlic

Garlic is a rich source of allicin, a sulfur-containing compound with antimicrobial, antiviral, and immune-boosting properties. While garlic may not prevent the common cold, it can help the body fight the infection more effectively. 

A great way to use garlic is by crushing fresh cloves and adding them to soup. You can also ferment garlic in honey to create a simple but effective home remedy for cold and flu symptoms. 

6. Take a hot bath

Soaking in warm water can help alleviate nasal congestion and ease the discomfort associated with cold symptoms.

Additionally, inhaling steam from hot water can help moisten the airways, loosening mucus and soothing the nasal passages. This can temporarily make breathing easier, alleviate soreness or irritation, and reduce coughing.  

7. Drink warm beverages

Sipping warm drinks, such as herbal teas or bone broth, can help relieve cold symptoms by easing congestion, soothing a sore throat, and suppressing coughing and irritation.

Bone broth has been used as a natural remedy for colds for centuries due to its rich nutrient profile, which includes minerals, amino acids, and collagen that can help nourish the body and boost immunity.

What doesn’t work for colds

Despite their popularity, many over-the-counter treatments only offer limited relief from individual symptoms and don’t cure the infection or reliably shorten how long a cold lasts. 

Because they only treat bacterial infections, antibiotics are also ineffective for the cold and may lead to antibiotic resistance if used unnecessarily. 

Research, such as this study published in Cureus, shows that oral decongestants, such as phenylephrine, are no more effective than a placebo in relieving congestion in the nasal passages. 

Additionally, while cough suppressants and antihistamines can provide temporary symptom relief, they can’t shorten the duration of the infection and may lead to side effects such as drowsiness, headaches, and dry mouth.

Tips to prevent future colds

Targeted lifestyle and dietary adjustments can help reduce your risk of future colds and enhance your body’s ability to fight infections more effectively when you do get sick.

Here are five practical tips to stay healthy.

1. Stay aware of germs

Regularly wash your hands thoroughly with soap and warm water, especially when in public settings, where viral infections can spread quickly. 

Additionally, avoid touching your face, which makes it easier for germs to enter your nose, eyes, and mouth.

2. Limit carbohydrates and sugars 

Focus on low-carb, whole foods rich in vitamins, minerals, and antioxidants, such as healthy fats, grass-fed and wild-caught proteins, and non-starchy vegetables. 

Eliminating refined sugars and carbohydrates, such as those found in pre-packaged foods, helps reduce inflammation and promote immune health.

3. Manage stress

Research shows that chronic stress can weaken immunity, increasing the risk of viral infections and potentially making illness worse.

A study published in the Journal of Clinical Medicine found that stress heightens the susceptibility to infection, summarizing, “Chronic stress has been shown to significantly disrupt immune function through alterations in cytokine profiles, and modifications in immune cell dynamics.”

Walking in nature, deep breathing exercises, stretching, and engaging in hobbies you enjoy are great ways to lower stress and may help prevent future colds. 

4. Prioritize sleep

Prioritizing adequate amounts of rejuvenating sleep, especially when you notice signs of a cold, helps the body support immune functions and strengthen its response to pathogens. 

5. Stay active

Regular exercise increases the circulation of immune cells, allowing the body to detect and destroy viruses more effectively. 

Even light exercise, such as walking, releases cytokines, which are signaling proteins that activate white blood cells involved in managing inflammation and infection.

When to talk to your doctor

Colds don’t usually require medical care. However, if symptoms are severe or last longer than ten days, it’s recommended to contact your healthcare provider.

Adults should seek medical care if they experience:

• A fever higher than 101 degrees F (38.3 degrees C) for several days
• Trouble breathing
• Intense sore throat
• Chest pain with difficulty breathing
• Sinus pain or pressure

Children should visit their healthcare provider when displaying:

• A fever of 100.4 degrees F (38 degrees C) in a newborn up to three months old
• A fever lasting longer than a few days in a child of any age
• Wheezing or trouble breathing
• Severe headache, throat pain, or cough
• Ear pain
• Extreme drowsiness or fussiness

Although most colds resolve on their own, your doctor may recommend cold medicines, over-the-counter cough medicines, pain relievers, or a saline nasal spray to reduce symptoms. 

FAQ

Sources

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC5748737/ 
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10730950/ 
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC11546738/