Got a Cold? 12 Things You May Not Realize You Should Be Doing

The common cold is a condition that’s surely familiar to many Filipinos, and it also comes with familiar habits. Growing up, you’ve probably adopted popular practices to smoothen your journey to recovery, such as resting, drinking plenty of water, and maybe taking a decongestant or paracetamol to manage the symptoms. You might even brew a cup of salabat or load up on vitamin C. These are all helpful, no doubt, but there are other practices that can complement these activities and help your body bounce back faster.

Recovering from a cold takes more than just staying in bed and waiting it out. Your immune system needs all the support it can get, and sometimes, it’s the little things you overlook that make the biggest difference. In addition to taking medicine for colds Philippines-based families trust, here are a few things that can complement what you’re already doing to ease your recovery process:

1) Get Enough Sleep, Not Just Rest

Lying on the couch all day and binge-watching your favorite shows might feel like rest when you’re on the mend from a cold, but it’s not the same as quality sleep. Your body does most of its healing while you’re asleep, as it’s during this time that your immune system works hardest. Try to get a full night’s sleep and, if your schedule allows, squeeze in a nap or two during the day. When you have a cold, resting is not laziness; rather, it’s giving your body what it needs to recover.

2) Avoid Alcohol and Smoking Completely

You might think a little drink to help you sleep or “sweat it out” won’t hurt, but alcohol actually weakens your immune system and dehydrates you. The same goes for smoking or being around cigarette smoke. It irritates your respiratory tract and can make coughing and congestion worse. If you want to feel better faster, skip the alcohol and steer clear of smoke.

3) Avoid Intense Exercise

When you have a cold, pushing yourself through a workout does more harm than good. Intense exercise stresses your body and diverts energy away from your immune system. Let your body focus on healing during this time. It’s okay to do some gentle stretching or light walking if you feel up to it, but don’t force yourself to keep up with your regular workout routine.

4) Blow Your Nose Gently

Few things are as frustrating as a stuffy nose when you have a cold, but don’t blow your nose too hard. This can actually push mucus back into your sinuses, increasing the risk of sinus infections. Instead, blow gently and one nostril at a time. Use soft tissues and wash your hands right after to avoid spreading germs.

5) Use a Humidifier or Take Steamy Showers

Dry air can make your symptoms feel worse, especially if you’re dealing with a sore throat or stuffy nose. A humidifier adds moisture to the air and helps loosen up mucus. If you don’t have one at home, a hot shower works just as well. Let the steam clear your nasal passages and soothe your throat. Consider it a mini spa treatment with real health benefits.

6) Gargle with Salt Water

It may not taste great, but a simple salt water gargle can do wonders for a sore or scratchy throat. This concoction helps reduce inflammation and flushes out irritants. Just mix half a teaspoon of salt in a glass of warm water and gargle for 30 seconds. Do this a few times a day, especially before bedtime.

7) Stay Home and Avoid Spreading It

Filipinos have a strong work ethic and tend to show up even when sick. But if you have a cold, staying home is one of the best things you can do for yourself and others. Not only will you recover faster by giving your body proper rest, but you’ll also avoid spreading the virus to your coworkers, friends, or family. A little isolation now can save a lot of sick days later.

8) Keep Your Hands Away from Your Face

You probably touch your face more often than you realize, and when you have a cold, that’s not a good thing. Touching your eyes, nose, or mouth can introduce more germs or cause you to reinfect yourself.

Keep your hands clean and away from your face as much as possible. If you have to touch your face, make sure you’ve washed your hands thoroughly.

9) Disinfect Common Surfaces

Keep in mind that colds spread through contact. If you sneeze into your hand, for example, and use it to touch your phone or doorknob, there’s a chance that someone else picks up the virus. Even if you live alone, it’s a good idea to wipe down frequently used surfaces while you’re sick. It helps prevent reinfection and protects anyone you live with or interact with.

10) Eat Light, Nutritious Meals

When you’re sick, your appetite might go down. However, don’t let this convince you to skip meals altogether. After all, your body needs nutrients to fight off infection. If you don’t feel like eating, stick to light, easy-to-digest foods like soup, fruits, vegetables, and rice. Think arroz caldo, tinola, or lugaw. These comfort foods not only warm you up but also provide energy and nourishment when you need it most.

11) Hydrate More Than Usual

You’ve probably heard it a hundred times, but staying hydrated is truly essential when you’re sick. Water, which can also be sourced from hot teas and broths, helps thin mucus, reduce congestion, and keep all your systems running smoothly. If you’re drinking fruit juices, just make sure to keep the sugar content under control.

12) Listen to Your Body

This might be the most important tip of all. Don’t brush off your symptoms or try to “power through” your day. If your body’s telling you it needs rest, give it rest. If your cold starts to get worse instead of better—like if you develop a fever, your cough becomes severe, or you feel chest tightness—it could be something more serious, like the flu or a respiratory infection. In that case, it’s best to see a doctor.

When Do You Know You’re Fully Recovered?

You’ll know you’re in the clear when your symptoms are completely gone. This means no more sneezing, coughing, or congestion. You should feel back to your normal energy levels and have no fever, plus you should also be sleeping well. Until then, take it easy and continue supporting your recovery with the tips above. Your body will thank you for it.