DON’T PANIC! SCIENCE-BACKED WAYS TO GET OVER A COLD

Eat some honey

It’s not just an old wives’ tale – last year, a team at the University of Oxford found honey to be more effective than any of the usual over-the-counter cold medicines, especially when it came to treating the frequency and severity of coughing.

In the studies, people treated with honey had symptoms for between one and two days less than those who were not.

Researchers aren’t sure why honey might help treat cold symptoms, but it could be down to its high levels of antioxidants, or its viscous texture which helps to coat an irritated throat.

Get some rest

There isn’t much that a good night’s sleep can’t solve. Research undertaken in 2014 by Washington State University found that sleep is associated with a brain protein called Acpb, which sped up recovery in mice infected with a strain of influenza.

“Rest is the best medicine. Don’t be going to the gym, and keep hydrated. Warming foods, eg soups, can help ease nasal congestion,” says immunologist Dr Jenna Macciochi. “There’s a little bit of evidence that taking vitamin C and zinc when symptoms start can help your body recover quicker because your need for these two nutrients goes up dramatically when your body is fighting off infection.”

Exercise gently

It’s best to avoid the gym when you have a cold. But gentle exercise, such as a short walk, might make you feel better by opening your nasal passages and temporarily relieving nasal congestion. A steamy bath or shower can also help to moisten the sinuses. Steer clear of workouts that make you sweat, as this can cause dehydration.

As a general rule, only exercise if your symptoms are all “above the neck”, such as runny nose, nasal congestion, sneezing or a minor sore throat. Don’t work out if you have chest congestion, or a hacking cough.

Take echinacea

The evidence around the success of echinacea in treating colds has been mixed, as its varied preparations make it tricky to study. But some research suggests the plant can both boost our immunity and shorten the lifespan of a cold. In 2012, a clinical study of 750 patients found that taking three daily doses of echinacea for four months reduced the number of colds, and their duration, by an average of 26 per cent. And a 2014 review suggested echinacea has “small preventative effects” in shielding people from colds.