WE all know that scratchy feeling at the back of your throat – the dreaded, tell-tale sign that a cold is on the way.
One rogue sneeze later and suddenly you’re in for a week of coughing, sniffling and full-on congestion.
Viral upper respiratory tract infections, better known as the common cold, hit all of us, usually around three times a year, and each bout drags on for an average of nine days.
These pesky bugs don’t respond to antibiotics so over-the-counter remedies are often your only hope for a bit of relief, though their benefits are modest at best.
In recent years, research has emerged demonstrating the effectiveness of a – very cheap – and ancient practice of nasal saline irrigation in fighting the common cold in both adults and children.
It’s a process in which the nasal cavity is rinsed with a sterile solution of salt and water.
This can be done using an over-the-counter nasal drop bottle, or with a homemade mixture poured through a traditional neti pot – a small vessel that dates back to the 15th century and looks like a teapot.
The NHS already recommends nasal saline irrigation for loosening dried snot and relieving a stuffy nose, but now experts say it can reduce the length of colds and reduce your risk of ending up in hospital.
The nasal drops can cost you as little at £3.85 at Boots – or you can find them for just over £1 at independent pharmacies.
If you want to make it yourself, mix around half a teaspoon of non-iodised salt with one cup of water.
For safety, the water should be either distilled or boiled for at least five minutes and then cooled to kill any harmful bacteria.
You can also add a pinch of baking soda to reduce any potential sting.
Previous studies have found that nasal saline irrigation not only shortens the duration of illness but also reduces the risk of spreading the virus to others.
It may also cut down on unnecessary antibiotic use and even lower a patient’s risk of hospitalisation.
Writing in The Conversation, Doctor Mary J Scourboutakos, a
doctor and Adjunct Assistant Professor at Old Dominion University, in Virgina, US : “As a family doctor, I see the common cold every day
“My patients are usually skeptical when I first recommend nasal saline irrigation.”
“However,” she added, “they frequently return to tell me that this practice has changed their life.
“Not only does it help with upper respiratory viruses, but it also helps manage allergies, chronic congestion, postnasal drip, and recurrent sinus infections.”
How to make a salt-water (saline) solution for colds
- Boil two cups of tap water covered for 15 minutes
- Allow it to cool to room temperature (this ensures the tap water is sterile)
- Add one teaspoon of table salt of fine sea salt (iodine free)
- Stir until dissolved
- Refrigerate in an airtight container for up to 24 hours
- Use a neti pot or something in your house, such as a squirty bottle (make sure it is thoroughly clean) to apply the solution to the nose
Nasal saline has a few key benefits.
“First, it physically flushes debris out of the nasal passage. This not only includes mucus and crust, but also the virus itself, along with allergens and other environmental contaminants,” Dr Mary said.
“Second, salt water is slightly lower on the pH scale compared with fresh water. Its acidity creates an environment that is inhospitable for viruses and makes it harder for them to replicate.
“Third, nasal saline helps restore the actions of part of our natural defense system, which is composed of microscopic, hairlike projections called cilia that line the surface of the nasal passage. “
She added: “These cilia beat in a coordinated fashion to act like an escalator, propelling viruses and other foreign particles out of the body. Nasal saline irrigation helps keep this system running effectively.“
A study of more than 11,000 people published in The Lancet in 2024 demonstrated that nasal saline irrigation, used at the first sign of symptoms and performed up to six times per day, reduced the duration of the illness by around two days.
Meanwhile, smaller studies – including one published in the European Archives of Oto-Rhino-Laryngology in 2024 – have reported that the reduced duration of illness could be as high as four days.
Research has also demonstrated that nasal saline irrigation can help prevent the spread of illness.
The same study, which looked at hospitalised patients, showed that after detection of Covid-19 via nasal swab, nasal saline irrigation performed every four hours over a 16-hour-period decreased the viral load by 8.9 per cent.
The viral load in the control group – who didn’t receive saline irrigation – continued to increase during that time.
But the benefits of nasal saline also extend beyond helping with the common cold.
When used regularly by people with allergic rhinitis – better known as hay fever – a meta-analysis of 10 trials found that nasal saline irrigation can cut the need for allergy medications by 62 per cent.
How to use it
Dr Mary said the best time to start using the solution “at the first sign of an infection.”
“You can repeat rinses throughout the day as often as needed for the duration of the illness,” she said.
“At a minimum, you’ll want to irrigate the nasal passages every morning and evening. You can also consider gargling salt water as an adjunctive therapy.
She added: “Overall, nasal saline irrigation is a cheap, effective, evidence-based alternative that will not only shorten the duration of illness but also prevent its spread, minimise the need for unnecessary antibiotics, and keep people out of the hospital.”
How to avoid spreading a cold in a family
Colds are caused by viruses and easily spread to other people.
You’re infectious until all your symptoms have gone.
This usually takes one to two weeks, but it can be longer in babies and young children.
Colds are spread by germs from coughs and sneezes, which can live on hands and surfaces for 24 hours.
To reduce the risk of spreading a cold:
- Wash your hands often with warm water and soap
- Use tissues to trap germs when you cough or sneeze
- Bin used tissues as quickly as possible
Plus, the best ways to avoid catching a cold from others in the family include:
- Washing your hands with warm water and soap
- Not sharing towels or household items (like cups or children’s toys) with someone who has a cold
- Not touching your eyes or nose in case you’ve come into contact with the virus
- Staying fit and healthy
Source: NHS
