FOR some people, it starts with a scratchy throat followed by a tickly cough. For others, a headache comes first, before a bunged up nose.
However your colds develop, we can all agree that they’re annoying, uncomfortable and sometimes pretty painful! It’s easy to pop a paracetamol or gulp down a spoonful of cough syrup – but do these medicines actually work, and when’s the best time to take them?
Ana Carolina Goncalves, superintendent pharmacist at Pharmica, tells Sun Health: “A cold is a viral infection of the upper respiratory tract – the throat and nose.
“There are over 200 different strains that can cause a cold, but rhinoviruses are the most common.”
While germs spread year-round, winter tends to be peak lurgy season.
“We tend to spend more time indoors around other people, often in close proximity,” Ana says.
READ MORE ON COLDS AND FLU
“Cold, dry air is a favourable environment for viruses to survive in. They can stay stable and infectious for longer in these conditions, compared to warmer, more humid air in hotter months.
“There’s some evidence to suggest that colder conditions may weaken our immune system response. Also, we get less vitamin D (as there’s less sunlight during winter), which plays a role in immune function.
“And lastly, winter air can dry our nasal passages out, creating tiny breaks in the nasal lining that viruses can enter through.”
Most people can recognise a cold early on, often within a day or two of infection.
But exactly how do these illnesses develop, and are some treatments better than others?
Claire Nevinson, superintendent pharmacist at Boots, says: “The onset of cold symptoms tends to be gradual, developing over three distinct stages.
“Exactly how long each one lasts varies from person to person, but colds are usually mild and start to improve on their own within a week or two.
“However, taking the right medicines at the right time can really help.”
STAGE 1 (typically 1-3 days)
YOU might not even notice you’re falling ill for the first day or so.
Perhaps you brush your headache off as dehydration, your tickly throat as allergies and your fatigue as a bad night’s sleep.
“You may not look very unwell yet, but your body is working hard behind the scenes to fight the virus,” says Niamh Mcmillan, Superdrug pharmacy superintendent.
Ana adds: “As your body starts to fight the infection, your throat can get inflamed. A scratchy or tingling feeling is a common first sign.
“You produce more mucus which can drip down from your sinuses into your throat, which causes that tickle at the back of your throat. Your nose might also be runny or blocked.
“Your body will plan a defence against the infection during this stage.
“It releases cytokines, which are like messengers that tell your immune cells where to go to fight the virus.
“Cytokines also cause inflammation as part of their natural role in your immune system’s response to a threat.
“At this point, your immune response hasn’t ramped up yet so the symptoms are typically milder.”
So how can you combat your pesky bug early doors?
“In the first couple of days, consider a nasal spray,” Clare says.
“When used at the first signs of a cold, it can help to reduce the duration and severity of symptoms.”
Ana adds: “If you prefer a non-medicated treatment, saline nasal sprays help clear your nasal passages and keep them moisturised.
“Make sure you’re getting plenty of rest and fluids too. Teas and soups can help you stay hydrated and soothe your throat.”
You could also try throat lozenges to ease any discomfort when you swallow.
“This stage is all about comfort and controlling pain and fever,” Niamh says.
- Boots Dual Defence Nasal Spray (Boots, £6.99)
- Vicks First Defence Nasal Spray (Ocado, £8)
- Nasofed Relief Saline Nasal Spray All Ages (Sainsbury’s, £5)
- Tesco Chicken Noodle Soup (Tesco, £1.85)
- Honey & Lemon Sore Throat Lozenges (Superdrug, £2.15)
STAGE 2 (typically 3-5 days)
YOU’VE endured a few days of mild discomfort – now you’re in hell.
Your head is pounding, you can’t breathe through your nose, and you just. can’t. stop. coughing.
“During this stage, the virus tends to be at its peak,” Clare says.
“This can mean those infected are feeling their worst as they begin to experience an increase in severity of their symptoms – think headaches, body aches and tiredness.”
Many people describe feeling utterly “wiped out”, according to Niamh.
Which cold and flu remedies actually work?
Isabel Shaw, health reporter, put nine well-known cold and flu remedies to the test when she was struck down with the lurgy.
Over a week, she tested products that targeted all symptoms associated with cold and flu, as well as treatments that only aimed to get rid of specific issues.
These included:
- Hot honey and lemon
- Steam inhalation and Vicks VapoRub
- Echinacea
- Chicken soup
- A spicy curry
- Beechams All-in-One Oral Solution
- Strepsils
- Lemsip Max
- Sudafed Blocked Nose Spray
She took into account pain reduction, and how quickly and for how long they worked.
Read her full verdicts here.
Ana adds: “It’s likely that your sinuses will feel blocked and inflamed, your throat will be sore, and you’ll be coughing frequently.
“Your blood vessels widen to let more blood and white blood cells flow to the infected area to fight the virus.
“This is why your nose and throat get red and swollen, leading to congestion.”
Your first priority should be to drink plenty of water.
“It’s important to stay hydrated when you have a cold to help support your general wellbeing,” Claire says.
“Aim to drink at least six to eight cups a day – and don’t forget that decaffeinated hot drinks like tea and coffee count towards your fluid intake.”
When it comes to medicines, this will depend on which symptoms are bothering you the most.
If you’ve got a cough, try vapour rub. If it’s a hellish headache, take paracetamol.
Or if all your symptoms are bothersome, try a combined medicine, which targets fevers, aches and bunged-up noses, Niamh says.
Most colds are mild. But there are some instances when you should seek medical help
Claire Nevinson,
“A pharmacist can help with advice and treatment for symptom relief of a cold,” Claire says.
“Pain relief, such as paracetamol, can help to reduce a high temperature and relieve aches, if needed.
“Not all over-the-counter medicines are suitable for everyone though, so make sure to talk to your pharmacist about which treatments will be most suitable for you.
“And remember, many cold and flu medicines contain a combination of ingredients which typically include pain relievers like paracetamol, ibuprofen or aspirin, so if you are taking these, it’s important to make sure you don’t take another medicine which contains the same ingredient, at the same time.
“Refer to the Patient Information Leaflet or speak to your pharmacist if you’re unsure.
“And don’t forget that some cold and flu medicines contain caffeine which can increase alertness, so it’s best to avoid treatments that contain caffeine in the evening, so it doesn’t disrupt your sleep.”
When it comes to vapour rub, look out for products containing ingredients like menthol, camphor and eucalyptus.
“These may help to relieve symptoms of cold such as a cough and nose congestion,” Claire says.
“You can consider applying liberally onto the chest, throat and back – and make sure you wear loose clothes to allow the vapours to be inhaled easily.”
And be sure to choose the right cough syrup.
“These may help suppress bouts of coughing or loosen up any mucus build-up,” Ana says.
“Most syrups come in dry or chesty versions which help suppress the cough reflex or loosen phlegm, respectively.”
- Paracetamol 500mg 16 Caplets (Asda, 35p)
- Everyday Vapour Rub (Boots, £1.99)
- Benylin Chesty Coughs Non-Drowsy (Pharmica, £7.99)
- Dry Tickly Cough Syrup (Superdrug, £4.49)
- Max Day and Night Capsules (Superdrug, £1.99)
STAGE 3 (typically 5-7 days)
THANKFULLY, the worst part is over. It should only be up from here!
“In stage three, your immune system is starting to win,” Niamh says.
“The inflammation settles, fever usually disappears and your nose becomes less blocked.”
But you might still have a lingering sore throat, phlegm in your chest and a runny nose.
Claire says: “From around day five, symptoms typically start to reduce in severity, as most colds tend to last between seven to 10 days on average.
“As this is a week on from early symptoms, most people should typically start to feel a bit better.”
It is hopefully time to ditch the medications and try some home remedies, such as warm drinks like herbal teas.
The 16 easy ways to boost your immune system
By Alice Fuller, Health Features Editor
AUTUMN and winter bugs are running rife.
Thankfully, there are some simple steps you can take to boost your immune system and keep those pesky illnesses at bay.
Dr Chun Tang, GP at Pall Mall Medical, says: “There really are ways to improve your immune system and keep it in its best shape.
“It’s less about making it impossible to get ill and more about helping your immune system to work more effectively so that it can easily fight illnesses.
“Boosting your immune system helps it stay ready to handle winter bugs such as flu, norovirus Covid and the common cold.
“When it’s in good shape, it’s better at spotting and fighting these viruses, which can help prevent you from getting ill or at least make any illness milder and shorter.”
From yoghurt bowls to comedy nights, here’s his top 16 tips.
- Sleep like a baby – aim for seven to nine hours every night
- Get moving – even a walk in the park is great
- Eat your five-a-day – fresh, frozen, tinned and juiced all count
- Consumed fermented foods – why not try sauerkraut, kimchi or kefir
- Fuel up on protein – adults need 0.75g per kilo of body weight every day
- Stay hydrated – your pee should be a clear pale yellow colour
- Chill out – give mindfulness, meditation and relaxation a go
- Have a giggle – laughter reduces stress, so find a local comedy night
- Get tested – ask your GP for a blood test to check for nutritional deficiencies
- Enjoy the sunshine – we all need vitamin D to stay healthy
- Grab a ginger shot – make your own, or try MOJU’s Honey Lemon Immunity Shots (£3.95 at Sainsbury’s)
- Wash your hands – stop the spread of any germs
- Cut booze – opt for low or no-booze options to stay within the NHS guideline of 14 units a week
- Take a cold shower – turn the temperature dial down for immune-boosting benefits
- Try a supplement – there is some evidence that zinc and elderberry provide immune support
- Get jabbed – there are vaccinations against flu, Covid and RSV
“Breathing in steam to ease a blocked nose and drinking a hot lemon and honey beverage to soothe a sore throat can also help,” Claire says.
“You should also get plenty of rest and drink lots of fluid to help relieve symptoms quickly.”
You should feel better within a fortnight, but it can sometimes take longer to bounce back.
“Your energy levels will slowly improve, but many people feel a bit washed out for a while,” Niamh says.
You should speak to your GP if you have a high temperature for more than three days, a cough for more than three weeks, or if your cold symptoms worsen or do not improve after 10 days
Claire Nevinson,
If symptoms persist or worsen, speak to a healthcare professional.
“Some people may experience colds that last longer than usual if they have a weakened immune or respiratory system,” Ana says.
“When the immune system is compromised, it can take longer for the body to fight off the virus, allowing symptoms to persist.
“Similarly, people with chronic respiratory conditions may find that a cold triggers more severe or prolonged symptoms.
“In these cases, the body’s reduced ability to clear mucus and repair inflamed airways can extend the duration and intensity of the illness.”
And don’t forget, you can still be infectious until all your symptoms have gone!
- Pukka Organic Lemon, Ginger & a touch of Manuka Honey 40 Immunity Herbal Tea Bags (Tesco, £7.50)
- Vicks VH200 Sinus Inhaler (Argos, £35)
How can I tell if my symptoms are due to a cold, flu or Covid?
WITH so many overlapping symptoms, it can be hard to know what kind of illness you actually have.
Is it Covid? Flu? Or simply a common cold? Well, Claire says there are some key differences.
“Common symptoms of both cold and flu include a sore throat, blocked or runny nose, sneezing and coughing,” she says.
“Cold symptoms tend to be milder and come on gradually. People usually start to feel better within a week or two.
“In contrast, flu symptoms tend to start more suddenly, be more severe and last longer. Common flu symptoms include a fever, aching muscles and chills.
“The main symptoms of Covid-19 are a high temperature, a new, continuous cough and loss or change to your sense of taste or smell, but people can also get other symptoms which are very similar to colds and flu.”
She adds: “If you are feeling under the weather, remember that your local pharmacy team can be on hand to help.
“With no appointment needed, pharmacy teams are able to offer advice and recommend appropriate treatments to help relieve symptoms.
“There are some over-the-counter options like decongestants, cough syrups, or throat lozenges that may help you feel more comfortable throughout recovery.
“However, you should speak to your GP if you have a high temperature for more than three days, a cough for more than three weeks, or if your cold symptoms worsen or do not improve after 10 days.”
