As the seasons change, so does our vulnerability to common colds. Whether it’s a runny nose, persistent cough, or the dreaded fatigue, battling a cold can be a challenging experience. Especially for athletes or busy workers, a cold or sickness can really affect all of the work you’ve put into your craft. A few weeks ago I caught a cold that wouldn’t go away- cough, runny nose, fatigue, etc., but felt never-ending. However, being under the weather prompted me to remember that there were so many things I can do to help fast-track my recovery.
Whenever I get sick, I am able to bounce back quickly when I slow down and do the little things to help my body recover. Here I’ll share with you a few ways you can get better after cominng down with a virus or head cold, helping you achieve a quicker recovery and a smoother return to your daily activities.
8 Cold Recovery Tips for Athletes
Get Tested for COVID-19 and Other Illnesses. If you think you have something more aggressive than the common cold, it’s so important to get tested for your health and the health of others. Knowing exactly what you have will help rule out other potential health threats, especially in the current landscape dominated by the COVID-19 pandemic. Getting tested for COVID-19 and other illnesses with similar symptoms will help you and those around you stay safe. Knowing the root cause of your symptoms will guide your recovery plan and prevent the spread of contagious diseases.
A few years back I thought I had Covid, but after a visit with my doctor, it turned out I had a sinus infection. Although I had a few overlapping symptoms (headache, lost of taste, etc.) the antibiotics I was prescribed helped me recover super fast. It was also nice to know that I didn’t have to isolate from my family.
Prioritize Rest. One of the most underestimated yet effective remedies for a cold is ample rest. Your body needs energy to fight off the virus, and a good night’s sleep or even short naps during the day can significantly aid in the recovery process. Avoiding strenuous activities and allowing your body the time it needs to heal is essential to a speedy recovery.
As tempting as it was to workout and max out our winter break, Kurt knew that rest was key in recovering from the flu. He paused his cardio and lifting sessions, took a nap or two during the day, and skipped on watching late night NBA games to help him get rest. Sleep is one of the best medicines because it allows your body to naturally fight whatever virus you have.
Stay Hydrated. Drinking plenty of fluids is a tried-and-true method for combating a cold. Fluids help soothe a sore throat, keep you hydrated, and loosen congestion. Warm liquids such as herbal teas, broths, and soups can provide additional comfort and relief. Aim for at least 8 glasses of water a day, and increase your intake if you have a fever or are sweating excessively. My go-to favorites have been room temperature water, peppermint tea, and broths or soup when I’m congested.
Nutrient-Rich Diet. Eating a balanced and nutrient-rich diet can play a pivotal role in bolstering your immune system. Incorporate foods high in vitamins and minerals, such as fruits, vegetables, lean proteins, and whole grains. Citrus fruits like oranges and grapefruits, in particular, are rich in vitamin C, known for its immune-boosting properties. Additionally, consider adding garlic, ginger, and honey to your meals for their natural healing properties. While you might not crave sweets, this is not the time to consume candy, unhealthy snacks, sodas, or other foods that won’t aid in recovery.
Over-the-Counter Medications. Over-the-counter medications can help alleviate specific symptoms and make you more comfortable during the recovery process. Pain relievers like acetaminophen or ibuprofen can help reduce fever and relieve aches and pains. Decongestants and antihistamines may also be beneficial in managing congestion and runny nose. However, always consult with a healthcare professional before taking any medication to make sure it’s suitable for your specific situation.
Layer up. This might be an old school technique, but I usually layer up my clothing (even to bed) to help me sweat out a virus. If you choose this approach, don’t forget to focus on hydration to replenish the fluids you lose.
Humidify Your Environment. If you’re living in a cold weather area like we are in the northeast, dry air can exacerbate cold symptoms, particularly nasal congestion and throat irritation. Using a humidifier in your bedroom can add moisture to the air, providing relief for these symptoms. Make sure to clean the humidifier regularly to prevent the growth of bacteria and mold.
Gargle with Saltwater. For a sore throat, gargling with warm saltwater can provide relief by reducing inflammation and soothing irritation. Mix a teaspoon of salt in a glass of warm water and gargle several times a day. This simple remedy can help ease discomfort and promote healing.
Keep germs to yourself. Do your best not to spread your sickness to others. Cancel travel plans if you’re able to. Wash your hands often and cover your mouth when you cough or sneeze. Wear a mask if you have to be around others. If you have to connect with people, opt for a phone or video call instead of in-person contact. These easy steps can help you from becoming patient zero in your home, office, dorm room, or on your team.
Recovering from a cold requires a multifaceted approach that addresses both the symptoms and the underlying cause. The first step is to get tested, and then prioritize rest and adopt a healthy lifestyle. With the proper precautions, you can navigate the storm of a cold with resilience and speed up your journey back to wellness. I get super frustrated when i get really sick, but I try to fill my time with other activities I don’t get to do regularly. I watch movies, catch up on reading, and sleep. Remember to listen to your body, give it the care it deserves, and consult with a healthcare professional if symptoms persist or worsen.