A | Air Repair: If the air you’re breathing is dry, you aren’t doing your respiratory system any favors. Run a humidifier to add moisture to the air and, in turn, ease coughing and congestion. Diffusing essential oils like lavender can have a soothing effect and will add to the air’s moisture, as well.
B | Bacteria’s Not All Bad: Yep, there are good germs, too—and making sure they’re included in your diet might lessen the length of your cold. One study showed that taking probiotics daily shortened the duration of colds by two days and made symptoms significantly less severe.
C | Color Me Healthy: You know what they say: you are what you eat. Phytochemicals are natural chemicals in plants that give vitamins that extra “oomph” to boost your immune system. What’s the best way to know if a fruit or veggie is full of phytochemicals? Check out its color. Aim to include dark green, red and yellow in your diet around cold and flu season.
D | Drain With Massage: For a natural approach to relieving sinus pressure, try facial massage. Pinpoint areas of your sinuses (between your eyes, below your eyes and on your cheekbones) and massage each in a circular motion for 30 seconds.
E | Eight Cups (or More): Drinking enough water every day is important, but it’s absolutely vital when you’ve come down with an illness. For a cold, extra fluids will thin mucus, drain sinuses and relieve a congested nose. With a stomach virus, vomiting and diarrhea are common, so dehydration becomes an issue. With these symptoms, adults should drink one cup of fluid every hour.
F | Flower Power: You might know echinacea as the pretty purple flower that grows in your garden, but studies indicate that it’s also beneficial for your immune system. Research has shown that it increases the number of white blood cells, which fight infections, in your body. If you want to try this herb, you can find echinacea in tablet form at most drugstores.
G | Gargle for Your Own Good: To moisten a dry or sore throat, go for a gargle. A teaspoon of salt dissolved in water makes a great, traditional saline gargle. Or, to try a popular folk remedy, gargle a honey-water mixture.
H | Hand Check: Go through a day and count how many times you touch your face. You won’t believe how many times you do it! This can be a real problem during cold and flu season, as viruses enter your body through your eyes, nose and mouth. Try to limit touching your face, and be sure to wash and sanitize hands regularly. Experts say proper hand hygiene is the number one way to prevent illness.
I | In Case Of Emergency: When you have the flu, dehydration is no joke. If you are experiencing extreme thirst, decreased urination, dark urine, fatigue and dizziness, it’s time to head to the ER.
J | Jump Around: Head out for a run, try kickboxing or go to a Zumba class. As long as you’re doing something that gets your heart pumping, you’re doing aerobic exercise, which has been proven to boost your body’s virus-killing cells. The only time you might not want to exercise is when you’ve already contracted an illness—your body will need that energy to recuperate.
K | Know the Difference: Although many of the symptoms overlap, colds and the flu are very different illnesses, and they must be treated differently, too. Generally speaking, flu symptoms are more severe than cold symptoms and develop very quickly. Congestion, cough and aches can occur in both colds and the flu, but colds rarely have a fever above 101 degrees.
L | Limit the Liquor: Think twice before heading for the bottle when you’re sick. Alcohol can negatively affect your immune system. Also, overindulging can leave you dehydrated, making symptoms like congestion worse. Remember, when you’re on cold meds, it’s better to avoid alcohol altogether, as the combination might create adverse side effects.
M | Make Some Soup: Chicken soup is good for the soul…and a whole lot more, apparently. The steamy liquid relieves sinuses and can reduce inflammation in your airways (that inflammation is what’s causing many of your symptoms). Plus, it’s easy on the stomach and oh so comforting.
N | No Pills Necessary: Don’t go rushing off to the doctor to get an antibiotic with a cold or the flu—it won’t do you any good and, in fact, it might harm you. Antibiotics are only effective against bacterial infections, whereas colds and the flu are caused by viruses. Taking antibiotics unnecessarily can cause the germs in your body to become drug-resistant.
O | One More Pillow: Elevating your head while you sleep can help nasal passages drain. Add an extra pillow or, if you find that angle too severe, try putting a pillow between your mattress and box spring to elevate it to a lesser degree.
P | Pot Power: Those who are prone to sinus issues often swear by the Neti Pot. Flushing the nasal passages with saline solution thins mucus and also increases the speed and coordination of cilia (the hair-like structures inside your nose and sinuses), which allows them to better remove bacteria so a sinus infection doesn’t develop.
Q | Quick Shot: You might think of the flu as no big deal, but for certain portions of the population, it can be very dangerous. Young children, older adults and pregnant women can be put in a life-threatening situation when the flu is contracted, so these people may want to give extra thought to getting a yearly flu vaccine.
R | Relax…No, Really: When a cold or the flu hits, you’re basically forced to take it easy. But studies have shown that decreased stress levels equate to an increased immune system. If you take time to relax before cold and flu season comes around, you might avoid an illness altogether.
S | Steam It Up: Stuffed up? Head to the bathroom to get steamy. Fill the sink with hot water, add a few drops of eucalyptus oil, and breathe deeply for several minutes. This combination can unblock airways to make breathing easier.
T | Think Zinc: If you feel a cold coming on, stop by the drugstore to pick up some zinc lozenges. Studies show that taking three to four daily starting at the onset of symptoms can help shorten the duration of your cold. Just make sure to suck, not chew, so the zinc has time to slowly coat your throat.
U | Use Your Sick Days: Yes, you have a big meeting at the office coming up, but do yourself—and your coworkers—a favor and stay home for a few days. Why? Those who are sick may continue to be contagious for up to 72 hours after they feel well again.
V | Vampire Sneeze: Part of staying well is preventing the spread of viruses. Don’t sneeze into your hands, which come in contact with nearly everything. Instead, lift your elbow up to your face (yes, Dracula-style) and use it to shield your sneeze.
W | Wipe It Down: Did you know? Rhinoviruses can live on surfaces for up to 48 hours…ick. When at home, use a disinfecting solution to wipe germs off commonly handled elements like remotes, faucets, light switches and doorknobs. Cell phones come in contact with a lot of surfaces throughout the day, so make it a point to sanitize those, too.
X | X-tra Space: It’s happened to all of us: You’re walking down a hallway and someone comes along, coughing all over. Try to leave a buffer of six feet—the radius that the flu virus can travel through air—between you and the infected individual. If you can’t keep the distance, hold your breath until you’re far enough away.
Y | You’re a BRAT: You’re allowed to be bratty with your diet when you have the flu…the BRAT diet, that is. Remember that acronym for easy-to-stomach foods: bananas, rice, applesauce and toast.
Z | Zzzs, Please: Don’t just rest when you’re down and out. One study shows that less than seven hours of sleep per night nearly triples your chances of catching a cold.
