A cold is one of the acute respiratory conditions commonly caused by viruses that affect the nose and throat. This illness is prevalent from November to March of the following year, with over 200 strains responsible for the infection. Although a cold is typically considered a benign illness, it can still leave you feeling fatigued and uncomfortable. If not addressed properly, a cold can linger and even lead to potential complications such as pneumonia.
A cold usually resolves on its own after about 7 to 10 days, but there are times when it can last up to 21 days.
Below are 7 common mistakes people make when dealing with a cold that can prolong the illness, which you should pay attention to:
1. Ignoring Symptoms and Not Getting Enough Rest
Common cold symptoms include nasal congestion, runny nose, swollen and painful throat, sneezing, fatigue, and persistent cough, particularly at night or when inhaling cold, dry air. Individuals with a cold may experience body aches along with mild headaches. In more severe cases, a cold can lead to a high fever.
If symptoms worsen after a few days or if fever does not respond to antipyretics, accompanied by wheezing, fatigue, and severe body aches, it is crucial to see a doctor as soon as possible.
Many believe that sweating through exercise, such as running, during a fever can help lower it and “sweat out the virus.” However, this notion is entirely misguided. You can exercise when symptoms are mild, but generally, the best course of action when you have a cold is to get plenty of rest; sleeping allows your body time to recover and fight infections.
Getting enough rest is crucial for recovery when ill. (Illustrative image).
According to WebMD, getting less than 6 hours of sleep each night increases the risk of catching a cold by four times compared to those who get adequate sleep (at least 7 hours). If you have a cold but find it difficult to sleep at night due to nasal congestion or coughing, you can use some over-the-counter medications to alleviate symptoms. Additionally, consider going to bed earlier or making up for lost night sleep with a nap.
2. Overusing Antibiotics
As mentioned earlier, colds are typically caused by viruses, so using antibiotics is ineffective for treating or shortening the duration of your cold. Overusing antibiotics not only has no benefit but also increases the risk of antibiotic resistance in the future.
The solution for treating a cold is quite simple; you should only use over-the-counter medications to relieve symptoms. If symptoms worsen or you feel unwell, contact your doctor for appropriate treatment advice.
Overusing nasal sprays for more than 3 days can worsen nasal congestion and may lead to swelling of the nasal mucosa when the medication is stopped.
3. Not Drinking Enough Water
When your throat is sore from a cold, eating and drinking can be challenging, but staying hydrated helps thin mucus and reduce congestion as well as alleviate headaches.
Make sure to drink enough fluids when you have a cold. Instead of plain water, you can drink warm teas, such as herbal tea, or hot soups like chicken soup to soothe your throat and reduce irritation, helping to lessen coughing and sore throat.
Staying hydrated helps reduce congestion and thin mucus when catching a cold. (Illustrative image).
4. Skipping Meals
The fatigue, unpleasant taste in the mouth, and sore throat when you are ill can make you lose your appetite, but one of the key principles in treating a cold, as well as any health issue, is to provide your body with a diverse range of nutrients to fight infections.
Specifically, calories and nutrients from food provide energy for immune cells to attack the cold virus. This not only boosts your recovery time but also helps you feel better compared to skipping meals and lacking energy.
5. Caffeine, Alcohol, and Stimulants
Caffeine and other stimulants, like tobacco smoke, should be avoided when you have a cold.
Caffeine can give you the illusion that you feel better and more alert, but for someone with a cold, it increases feelings of restlessness and makes it harder to sleep—meaning recovery may take longer.
When catching a cold, it is essential to avoid stimulants like alcohol, caffeine, and tobacco. (Illustrative image).
Tobacco smoke can increase lung damage, particularly in exacerbating coughing and throat irritation, making cold symptoms worse and more severe.
Consuming too much alcohol also increases the risk of dehydration and can worsen congestion. Furthermore, alcohol can impair the immune system and lead to negative side effects if combined with cold medications you may be taking.
6. Stress
According to WebMD, stress can negatively impact your immune system, forcing it to work harder. Meanwhile, battling a cold requires the immune system to be fully engaged to fight the infection.
In other words, the more stressed you are, the longer your recovery time from a cold will be. Learn to relax, breathe deeply, and get plenty of rest.
Stress can negatively affect your immune system. (Illustrative image).
7. Spreading Cold Germs Around
It usually takes 2 to 3 days after exposure to the cold virus for the first symptoms to appear, potentially even up to a week. In other words, a cold is most contagious to others during the first 2 to 3 days of the illness, and after about a week, the risk of contagion decreases.
The cold virus can persist in a person’s body for up to 3 weeks, commonly manifested as prolonged coughing—indicating that you can still transmit the illness to others. Therefore, to prevent spreading the infection, you need to cover your mouth when coughing or sneezing and wash your hands frequently—even if you have returned to work or school but still have symptoms.
