Catch a Cold

How to Recover From a Cold so Quickly

Every time you catch a cold, you will not only have a cough, stuffy nose, and sore throat, but you may also experience symptoms of loss of appetite and lack of energy throughout the day. At this time, in addition to taking cold medicine, what can you eat to relieve symptoms? How long does a cold usually last? Will the self-healing of a cold be delayed if I don’t take medicine? We have compiled for you the diet strategies you must know to relieve colds, as well as the simple and delicious recipes you must eat when you have colds.


How long does a cold last? Slow recovery without medicine?

A common cold is a disease caused by a virus. Because most of the infected parts are the upper respiratory tract such as the nasal cavity and throat, it can also refer to upper respiratory tract infection in general.


Regardless of the elderly, young children or young adults, it is possible to get colds, and colds can be divided into common cold and influenza. Although the symptoms of influenza and the common cold are similar, most of them are more serious.


Influenza (Flu) is prone to symptoms such as high fever (higher than 39 degrees), muscle aches, nasal congestion, headache, nausea, sweating, fatigue, and loss of appetite. The course of the disease lasts for 1 to 2 weeks.


Compared with the flu, the symptoms of the common cold are usually milder, and the onset occurs within 1 to 3 days after infection with the virus, and the course of the disease lasts about 2 to 5 days. Common symptoms of a cold include fever, runny nose, stuffy nose, sore throat, coughing, sneezing, fatigue, muscle aches, headaches, and diarrhea.


Most patients with colds can recover in about a week if they don’t take medicine, which will not slow down the course of the disease. Therefore, the current medicines for adult colds focus mainly on symptom relief.


What to eat when you have a cold? 4 Fast Healing Diets Revealed

In addition to asking a doctor to prescribe and take medicine for the treatment of a cold, you should also drink enough water and take a specific diet to relieve the discomfort of the cold.


  1. High-quality protein: accelerate cell repair
    Protein is an important component in the formation and repair of body cells, and the immune system must also rely on protein to function properly. , People with colds can take more foods containing high-quality protein (also known as high-biological-value protein), including dairy products, eggs, soybeans, chicken, or deep-sea fish rich in Omega-3 fatty acids, such as salmon and tuna , mackerel, sea bream, etc., to help accelerate the repair of cells in the body.


It is recommended that each person should consume 2/3 of animal protein with high biological value every day, and the remaining protein can be taken from plant food, such as rice, pasta, fruits and vegetables, etc.


  1. Liquid diet: reduce gastrointestinal discomfort
    If you have a cold with gastrointestinal discomfort symptoms, it is best to take a liquid diet, such as fish chowder soup with soft and easy to digest meat, and chicken soup stewed until soft. If you want to enhance the taste, you can also add a small amount of cheese. Do not stop eating because of diarrhea, It is also recommended to supplement nutrients with small meals and frequent meals to speed up physical recovery.


  2. Avoid irritating foods
    Spicy and irritating foods such as chili, mustard, black pepper, and garlic can easily increase the symptoms of throat discomfort, so it is recommended to avoid them during colds to avoid aggravating the symptoms of sore throat. In addition, eat less greasy food, so as not to slow down gastric emptying and worsen diarrhea.


  3. Drink plenty of warm water
    It is best to drink warm water when you have a cold, because the steam in the warm water can promote the blood circulation of the epidermal cells of the respiratory tract, moisten the lungs, and help to expel phlegm and reduce phlegm. If you feel that boiled water has no taste, you can also brew honey lemonade with warm water to stimulate the taste.




Related Topics



Respiratory disease – NHS

Common cold – NHS

The Common Cold – NIH

Common cold – Wiki


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Zinc. Zinc plays many roles in the body — including several in the immune system alone. If you easily catch colds, make sure your diet provides you with enough zinc.

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