As the winter season approaches, sniffles and coughs are spreading across public transport and offices nationwide. While there is no instant cure for the common cold, experts say cupboard staples and simple habits can shorten its course and ease symptoms.
Dr Ola Otulana, a GP with 25 years of experience, recommends gargling saltwater—half a teaspoon of salt in a cup of warm water—to soothe a sore throat. He emphasises hydration, advising plenty of water, herbal teas and broths while avoiding excessive caffeine and alcohol. “Fluids help thin mucus and keep your throat moist, and will also prevent dehydration – all of which help your body clear the virus more efficiently,” he said.
Tim Spector, professor of genetic epidemiology at King's College London, suggests eating fresh fruits and vegetables like kiwis, peppers, and broccoli, which contain polyphenols that boost immune and gut health. He notes that vitamin C supplements only reduce illness duration by eight per cent, recommending real food instead. Spector personally eats fermented foods—kimchi, kefir, kombucha, miso, cheese, apple cider vinegar and sourdough—three times daily for their immune-boosting properties.
At the first sign of symptoms, a barrier nasal spray can prevent the virus from spreading, potentially stopping a cold or reducing its duration by two days. If a cold has already started, a nasal rinse—using boiled, cooled water with salt and sodium bicarbonate—can help flush sinuses. A hot shower with steam inhalation also eases congestion.
For aches or fever, paracetamol is a sensible option; antibiotics have no role as colds are viral. Rest is crucial: “The body needs energy to mount an immune response,” says Dr Otulana. “Sleep helps regulate immune function so it is one of the most powerful ways to fight a cold.” Prevention remains key, with handwashing, good general health, diet, sleep and stress management.
Most colds resolve within a week, but persistent symptoms, shortness of breath, chest pain or high fever warrant a GP visit.
