Help get your health back on track with our cold & flu remedies & top tips
Sniffles, a sore throat and headaches getting you down? You might be suffering from a common cold or flu. Read on to find out what can help relieve symptoms in this cold and flu remedy guide, so you can get on the mend.
What’s the difference between a cold & flu?
First things first, let’s breakdown the difference between the cold and flu. They’re both common and can be difficult to tell apart as they share some similar symptoms, but they’re caused by different groups of viruses. Flu symptoms tend to start more suddenly, be more severe and last longer than a common cold, whereas cold symptoms are normally milder and develop slowly.
Symptoms of the common cold
Colds are very common and usually clear up within a week. Like the flu, colds are caused by a virus. The main symptoms of a cold include:
- A sore throat
- A blocked or runny nose
- Sneezing
- A cough
Symptoms of flu
Flu is an infectious viral illness spread by coughs and sneezes. It can be unpleasant and although symptoms generally get better within a week, you may find it lasts longer. You can catch the flu throughout the year but it’s especially common in winter, which is why it’s often referred to as a seasonal flu.
Cold-like symptoms can be signs of the flu, although they tend to be accompanied by other symptoms, such as:
- A sudden high temperature (fever) of 38°C or above
- Tiredness and weakness
- A headache
- General aches and pains
- A dry, chesty cough
Symptoms such as a fever, aching muscles and the chills tend to be more often associated with the flu rather than a common cold.
Cold & flu remedies & top tips
There’s no cure for cold and flu, but symptoms should clear up on their own. You can help relieve your symptoms by:
Rest, rest, rest
While you are feeling unwell, to help avoid spreading the virus it’s best to stay home from work or school until your symptoms improve. For most people, this can take at least a week.
Keep your fluids up & eat a balanced diet
Drinking plenty of water will help you to stay hydrated and avoid dehydration – six to eight glasses a day is a good goal for most people. Try to nourish your body with a balanced diet too, this includes eating plenty of fruit and vegetables.
You may also want to consider trying certain vitamins and minerals, such as:
- Vitamin C – this helps support the normal function of the immune system and can be consumed either through the foods you eat (such as citrus fruits, peppers and broccoli) or as a supplement*
- Zinc – this mineral also supports the immune system and can often be found in supplement form*, or in foods such as meat, shellfish and dairy products
It’s worth noting that there’s no evidence that supplements prevent colds or speed up recovery.
Consider taking painkillers & cold & flu medicines
If you feel you need it, don’t hesitate to take over-the-counter painkillers such as paracetamol to decrease a high temperature and relieve aches, if necessary.
Likewise, sucking on throat lozenges may help soothe a sore throat, while cough medicines may also help to calm niggling coughs. Using decongestant sprays or tablets are also a good idea to help relieve a blocked nose.
Not all over-the-counter medicines are suitable for everyone, so make sure to talk to your pharmacist about which treatments will be most suitable for you.
Gargle salt water
To help soothe a sore throat, dissolve half a teaspoon of salt in a glass of warm water. Gargle the solution, then spit it out – don’t swallow it! This isn’t recommended for children.
Try drinking warm honey & lemon
Warm drinks tend to help soothe the feeling of a sore throat, which is why you may have heard about honey and lemon. Try to keep the water warm – not hot – and either squeeze half a lemon or pour a little lemon juice into a mug with your boiled water before adding in a couple of teaspoons of honey.
Echinacea
This is a group of flowering plants, belonging to the daisy family. The leaves and roots of echinacea are used in a traditional herbal medicinal product to help relieve cold and flu-like symptoms, exclusively based on long-standing use as a traditional remedy.**
If you’re otherwise healthy, there should be no need to visit your GP. It may help to take cold relief remedies for the cold-like symptoms you have with flu.
Why antibiotics don’t work
Antibiotics won’t treat cold or flu symptoms, as these conditions are caused by a viral infection, not bacterial, and don’t respond to antibiotics of any sort.
When should you visit a GP?
Visit a GP if you have any of the following symptoms and are concerned:
- A high temperature above 39°C
- Sharp chest pains
- Difficulty breathing
- Swollen glands in your neck and/or armpits
- Severe earache
- If your symptoms last longer than three weeks for cold symptoms, or seven days for flu symptoms
If you’re concerned about any symptoms that you’re experiencing, you must seek advice from a healthcare professional.
Who is most at risk from cold & flu symptoms?
Colds and flu are unpleasant for anyone, but some groups are more at risk of complications (such as ear, sinus or chest infections).
These groups include the elderly, pregnant women, those with weakened immune systems and those with long-term medical conditions. If you're in one of these groups, you should seek your GP's advice if you're worried about cold or flu symptoms.
Next steps
- Treat your cold or flu symptoms with remedies to relieve symptoms. Rest well and drink plenty of fluids
- Consult your GP or call NHS 111 if you have any concerns about your symptoms or if you have any of the serious symptoms listed above
- Make sure to treat your symptoms with particular care and attention if you’re part of an at-risk group
FAQS
There’s no quick fix for a cold or flu, it will run its course naturally. There are remedies you can try to help soothe symptoms but this tends to come down to every individual’s health, your immune system and how well you normally recover from illness. In the meantime, try to get plenty of rest and refer to our remedies section of the article for more advice.
A cold typically lasts between three to seven days, and there are often five stages, these are:
- Stage one – this is known as the incubation period and is the time between when you’re infected and when you get your first symptoms
- Stage two – symptoms start on days one to two but are relatively mild, you may notice a sore throat or fatigue first
- Stage three – between days three to five, symptoms begin to develop, and this is often when you feel your worst. You’ll likely start to experience congestion, a runny nose, body aches, headache, sneezing and coughing
- Stage four – recovery starts around day seven, and you’ll notice your symptoms may start subsiding
- Stage five – this is still your recovery period but sometimes, symptoms like your cough may linger for a while after, but you should notice your energy levels increasing again and your other symptoms should clear up
The best thing you can do if you have a cold or flu is to get plenty of rest, drink lots of fluids and take pain relief to help manage any discomfort, as well as practising good hand hygiene. You can find more advice in the remedies section of the article.
When the flu virus infects the healthy cells in your body, your immune system releases white blood cells. These produce antibodies that latch onto the germs and help fight the virus. A healthy immune system is better equipped to fight off infections. You can find out more about supporting your immune system in our Immunity Health Hub.
Everyone is different and will respond to the cold virus in their own way, but generally speaking, day three to five is often thought to be the worst as this is when symptoms peak. Have a look at our ‘5 stages of a cold’ FAQ for more information.
This all comes down to your individual health and immune system. Everyone will respond differently, so you may only experience milder symptoms or you may find your cold doesn’t last as long as others. The main thing is that you look after yourself and treat your symptoms to help you get on the road to recovery.
