Cold home remedies that actually work, and when to see a doctor

Winter is upon us, and with it comes a surge of sore throats and congestion. While most viruses can’t be cured with medication, there are a few easy home remedies that can help ease symptoms and support recovery. Knowing what remedies may work, when you should reach out to your primary care provider or when to take a trip to your nearest urgent care can help you stay healthier all winter long.

Effective home remedies for cold symptoms

Warm fluids and honey

Hydrating is a key step to healing, especially in our dry Colorado climate. Dehydration can make cold symptoms feel even worse. When you’re feeling under the weather, be sure to sip fluids throughout the day, not just when you feel thirsty. Monitor your urine color, pale yellow indicates good hydration. Avoid caffeine and alcohol, as they can increase dehydration. Warm drinks like broth, herbal tea and water with honey can help calm an irritated throat, loosen mucus and maintain hydration.

Honey has anti-microbial properties and has been shown to improve upper respiratory infection symptoms. In a study published in August 2020 by BMJ Evidence-Based Medicine, honey appeared to improve symptoms — especially coughing — and in some cases, shorten the duration of symptoms by a few days compared to a placebo control group. While the findings don’t show that honey is a cure-all, it is a safe and accessible way to address symptoms. It can be taken by itself by the spoonful or mixed with warm water or tea.

Note: Never give honey to children under 12 months old, as there is a risk of infant botulism.

Humidified air

Home heating systems can make the air in our homes even drier during the winter, making dry throats and congestion feel even worse. Adding moisture to the air with a humidifier or a warm shower can help thin mucus and reduce irritation in your nose and throat.

Rest

Sleep is key to getting better. It gives your body time to repair itself, supporting the immune processes your body uses to fight infections.

Research published by the National Library of Medicine suggests that a lack of sleep can make you more susceptible to the common cold, so consider a good night's rest as one of the best ways to practice cold prevention.

Saline sprays and nasal rinses

Though perhaps not the most glamorous of options, saline sprays and nasal rinses can offer a medication-free way to ease congestion. They help flush out mucus and any other irritants, making it easier for you to breathe and sleep more comfortably.

According to a recent study published by the National Institutes for Health (NIH), using nasal saline preventatively during cold season has also been shown to reduce viral load in the nose, which is where most respiratory infections start.

Over-the-counter medications

Medications like Tylenol, Mucinex and Sudafed which contain active ingredients like acetaminophen (pain reliever and fever reducer) guaifenesin (expectorant to loosen mucus), dextromethorphan (cough suppressant) and pseudoephedrine (decongestant) are all effective against cold symptoms. During pregnancy, high fevers can be extremely detrimental to your baby, and Tylenol is the only over-the-counter pain reliever recommended for pregnancy. Learn more about over-the-counter pain relievers and what you can safely take here.

How long cold symptoms should last

In healthy adults, cold symptoms should resolve within seven to ten days, though a cough or runny nose may linger for weeks at a time.

When to see a doctor

Be sure to call your primary care provider or visit your nearest urgent care if you experience any of the following symptoms:

• Mild dehydration (dry mouth, dizziness, lightheadedness)
• A high fever (over 101.3°F or 38.5°C) that lasts more than 48 hours or returns
• Severe sore throat, headache or sinus pain
• Symptoms that don’t improve after 10 days

When to seek emergency care

Though rare, you should visit your nearest emergency department if you experience the following symptoms:

• Difficulty breathing, shortness of breath
• Chest pain or pressure
• Severe vomiting or diarrhea
• Severe dehydration (no urination for more than 8 hours, dizziness)
• Confusion or difficulty staying awake

BCH Primary Care can help you recover this cold season

If your cold symptoms aren’t going away, Boulder Community Health is here to help. Schedule an appointment with a primary care provider online or by calling (303) 415-4015; or visit our Erie Urgent Care for further treatment options.

It’s not too late to get your flu shot. The flu shot is your best shot for avoiding the seasonal flu. Schedule your flu shot with a primary care provider at BCH today by calling (303) 415-4015. Flu shots are also readily available at local pharmacies like Walgreens, CVS and within some grocery stores.