Do you wake up in the morning feeling a little sore and scratchy? Then you start sneezing, your throat is running, your nose is stuffy... and you're sick. We all get really uncomfortable at times like these, don't we? There's no magic cure for the common cold or the flu. But, if we do these simple things, we can help you reduce your discomfort and get well soon.
1. First of all, give your body a rest.
When you are sick, your body is fighting a big battle inside. It is fighting the germs that have entered your body. This battle requires more energy than usual. So the most important thing you need to do is rest . If possible, take a day or two off from work or school and stay home. Put aside your daily routine for a while and rest until your body recovers.
2. Sleep well.
It's better to go to bed and get a good night's sleep than to sit on the sofa and watch TV. When we lack sleep, our immune system weakens. Simply put, our body's defense system that fights diseases weakens. Then it becomes difficult to fight germs. So, go to bed a little earlier, and if possible, take a nap during the day.
Are you having trouble sleeping at night because your nose is stuffy and you have trouble breathing? Then sleep with an extra pillow and your head slightly elevated. This will reduce the pressure in your sinuses, making it easier to breathe.
3. Drink as much fluids as possible.
When you drink plenty of water and fluids, the mucus in your body becomes thinner and looser . Then the mucus is easier to remove. Also, it prevents things like headaches and fatigue that come with dehydration. Always keep a bottle of water nearby and drink a little. But do not drink drinks containing caffeine, coffee, or alcohol . Because they can dehydrate the body even more.
4. Gargle with salt water
This is one of the best and simplest remedies for a sore throat. Salt water reduces swelling in the throat and helps loosen and remove mucus.
- Put a quarter (1/4) or half (1/2) teaspoon of salt in a cup of warm water.
- Stir until the salt dissolves well, and gargle with the water several times a day.
5. Drink a warm drink
A cup of hot tea or soup can be incredibly comforting. Studies have even shown that the warmth can help relieve symptoms like sore throats, body aches, and fatigue. Try a caffeine-free herbal tea, hot water with lemon, or a hot chicken soup.
6. A teaspoon of honey...
Honey is a great throat cleanser. It forms a protective layer on the inside of the throat, reducing coughing and irritation. In one study, children who drank half a teaspoon of honey before bed coughed less and slept better than those who drank a placebo. You can mix a little honey into tea or lemon water and drink it.
Warning: Keep one thing in mind. It is absolutely forbidden to give honey to babies under one year old. It is not good for their health.
7. Take a hot shower (or steam)
Inhaling the steam from a hot bath can provide great relief for a stuffy nose and a sore throat. It can also help loosen mucus. Although there are varying opinions on how effective this method is, there's no harm in trying it. Hot water can also help relieve body aches.
8. Let's be aware of medicines that can be purchased at the pharmacy (Over-the-Counter - OTC)
Sometimes you can get relief from some over-the-counter medications. But be sure to consult your doctor before using these, especially if you are giving them to children . Avoid giving these to children under 6 years of age without medical advice.
| Type of medicine | What happens to it? | Special things to know |
|---|---|---|
| Pain reliever | Reduces fever and body aches. The most commonly used medication is acetaminophen. | If you are taking another cold medicine, check to see if it also contains this medicine. Taking too much is dangerous. Ask your doctor about a safe dose. |
| Lozenges | Provides temporary relief from sore throat and itching. | There are different types of lozenges that contain various medicinal ingredients. |
| Decongestant | By constricting the blood vessels in the nose, it reduces congestion and makes breathing easier. | Tablets or syrups may cause jitteriness. Do not use nasal sprays for more than 3 days. |
| Expectorant | It thins thick mucus and makes it easier to come out of the chest. | It is best when the cough is accompanied by phlegm. |
| Antihistamine | Blocks the chemical that causes sneezing and runny nose. | Some types may cause drowsiness or dizziness. |
9. Use a Saline Spray
You can moisten your nostrils with a saline spray (salt water) that you can buy at the pharmacy. This will make it easier to clear your nose (scratching). Another good method is nasal irrigation. This involves instilling saline solution into one nostril and letting it flow out the other. This helps to remove dry mucus and make breathing easier. You can use a special device (neti pot) or a syringe for this.
Very important: If you make your own saline solution at home, be sure to use distilled water or well-boiled water . Never use straight tap water.
10. Drink some chicken soup.
It's true what our mothers and grandmothers used to say. A bowl of chicken soup can really help you feel better on a sick day. Studies have shown that chicken soup can help control inflammation in the body. It can help relieve symptoms like body aches and a stuffy nose. What's more, it provides your body with the fluids and calories it needs to fight off illness.
Take-Home Message
- The most important thing when you're sick is rest . Give your body a chance to fight the illness.
- Drink as much fluids as possible, such as water, soup, and herbal tea.
- Simple home remedies for a sore throat, such as gargling with salt water , honey , and steam inhalation , can provide great relief.
- If you buy medicine from the pharmacy, be careful about the ingredients it contains. Do not give any medicine, especially to children, without consulting a doctor .
- Avoid giving honey to babies under one year of age completely.
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