We’ve all felt that sense of dread. You’re going about your business – wondering what you’re going to have for dinner tonight or cursing yourself for spending another £4 on an oat flat white – when you feel a little scratch in your throat. 

At first, you might try to convince yourself it’s your imagination or something you can clear with a few quick coughs. But as the minutes pass and the irritation continues, you have to concede that the scratch isn’t going anywhere: you’re coming down with something.

While no one likes dealing with a cold, there’s something especially frustrating about recognising those first few symptoms when you’ve got something big coming up, like an important meeting at work or an exciting trip abroad. Watery eyes and a runny nose are the last things you need when you need to be on your A-game, but as soon as you feel those first few signs of a cold, it can feel like your fate has been sealed.

But has it? We’ve all come across those treatments that promise to ‘stop a cold in its tracks’ or know a friend who swears by a certain remedy to keep lurgies at bay, so is it possible to ‘fight off’ a cold before it sets in? We asked Ian Budd, a pharmacist at Chemist4U, to set the record straight. 

Noticing the first symptoms of a cold means the virus is already in your system, so you can’t expect to get rid of it overnight. However, Budd says it is possible to avoid some of the nastier symptoms.

“When you first notice the early signs of a cold, such as a scratchy throat or slight congestion, taking proactive steps can potentially reduce the severity and duration of the illness,” he explains. “The key is to act swiftly and support your body’s natural defences.”

So, while you can’t magic a cold away, you can give your body the best chance to fight it off.

“It’s important to remember that for most people, the common cold is a self-limiting condition that typically resolves within a week to 10 days, so if symptoms worsen or persist, it’s advisable to consult with a healthcare professional for further guidance,” Budd adds. 

1. Act fast to support your body’s natural defences

If you want to give yourself a chance to fight off a cold, then you need to start taking action as soon as you notice that scratchy throat or sniffly nose. The things that will help are surprisingly simple.

“Staying hydrated is essential, as it helps to keep the mucous membranes moist and more effective at trapping and expelling viruses,” Budd explains.

“Ensuring you get adequate rest is crucial, as it allows your immune system to function optimally, as is maintaining a balanced diet rich in vitamins and minerals and managing your stress levels. These will all support your immune system and are fundamental strategies that may aid in a quicker recovery.”

2. Consider supplementing with zinc

Zinc plays a pivotal role in our immune system – and some experts believe supplementing with zinc could make a difference to the length and severity of a common cold infection.

“Zinc supplementation is one option to consider, particularly if taken early in the course of symptoms,” Budd says. “Some research indicates that zinc may reduce the duration of a cold, potentially shortening it by a day or two, if taken within 24 hours of the first signs. Zinc is thought to interfere with the replication of the virus, making it a valuable early intervention.”

If you don’t fancy investing in a zinc supplement, there are plenty of ways to get zinc in your diet. Zinc-rich foods include legumes, seafood, nuts and seeds.

3. Check your vitamin C intake

The evidence surrounding vitamin C is mixed, but we do know it can help to support the immune system, which makes ensuring you’re getting enough extra important when you’re coming down with something.

“Increasing your intake of vitamin C, whether through foods like citrus fruits, strawberries and bell peppers, or in supplement form, may support immune function,” Budd says.

“While evidence around vitamin C’s ability to prevent the onset of colds remains inconclusive, there is some evidence to suggest that regular vitamin C supplementation can reduce the severity of symptoms and potentially shorten the duration of illness.”

However, Budd adds: “It is worth noting that taking vitamin C at the onset of symptoms may not offer the same level of benefit as when taken consistently over time.”

4. Look into the evidence surrounding echinacea

Echinacea is a popular herbal remedy used to support the immune system, and while the evidence surrounding its ability to stop a cold or reduce its duration is mixed, there’s no harm in doing your own research and making an educated decision.

“Some studies suggest that it may help reduce the likelihood of catching a cold, particularly if taken at the first signs of illness,” Budd says. “However, the evidence of echinacea’s effectiveness in shortening the duration of a cold is less compelling, with some studies showing only modest benefits.

“Its effectiveness may vary depending on the specific formulation used and individual responses, meaning it may not work for everyone.” 

Images: Getty