We are firmly in cold season, and I'm doing everything I can not to succumb to the sniffles going around the office. Daily ginger shots and liposomal vitamin C are a non-negotiable part of my morning routine in my quest to stay well.
Despite this, I can feel a sore throat blooming, and my nose is feeling stubbornly stuffy. Whenever I feel the first signs of a cold, I become a walking, talking advert for Vicks First Defence, £8.35, which promises to stop a cold in its tracks, but I've started wondering if it's a pointless endeavour. Once a cold is on the way, is it possible to ward it off?
I turned to health experts to find out.
© Getty ImagesCan you stop a cold in its tracks?
In short, no. "Once that scratchy throat or runny nose appears, there's no reliable way to stop a cold completely," says nutritionist Cara Shaw, who works with supplement brand BlueIron.
If we stop there, this would be a rather short article, so the good news is that while we can't stop a cold once it's bedded in, we can ease the symptoms, support our bodies and, with some interventions, potentially shorten how long it lasts
"Feeling better and stopping the infection are different things, so I’d be wary of anything promising an overnight cure," Cara cautions.
Act fast to nix a cold
Pharmacist Shabir Daya, founder of Victoria Health, says that research suggests that acting at the very first sign of symptoms is when we have the best chance of influencing how a cold progresses.
© Getty Images"In my experience, and in line with the research, the first 24 hours of symptoms are what matter most – ideally that very first tickle, rather than when you are already reaching for a box of tissues. Once a cold is fully established, usually by day two or three, the focus shifts to simply easing the symptoms whilst your body does the work."
Shabir suggests stocking up on zinc, explaining: "If I had to choose one nutrient to reach for at the first sign of a cold, it would be zinc. Zinc contributes to the normal function of the immune system, and it has more approved health claims than almost any other mineral."
He recommends Lamberts Zinc Plus Lozenges, £11.50 for 100, which contain zinc citrate and vitamin C with propolis. Zinc and Vitamin C both contribute to the normal function of the immune system."
Are short-term fixes pointless?
I'm prone to rushing to the pharmacy and filling my basket with paracetamol and vitamin C supplements when I start feeling ill, both of which are pointless, according to Shabir.
© Getty Images"Research suggests that vitamin C is of most value as a regular, daily supplement rather than an emergency measure," meaning there's no point suddenly taking it when you feel ill. He advises taking vitamin C daily throughout the autumn and winter months.
As for paracetamol? "Many people reach for paracetamol as soon as they feel a cold coming on, and I am often asked whether this could help to stop it," Shabir says. "The short answer is no – paracetamol is an effective painkiller and helps to bring down a temperature, but it has no effect on the cold virus itself. It will not shorten a cold or prevent one from taking hold."
"Paracetamol is an effective painkiller and helps to bring down a temperature, but it will not shorten a cold or prevent one from taking hold"
Paracetamol can make you feel considerably more comfortable, according to Shabir, who says a review of the evidence found it may also help ease a blocked and runny nose. "What I would suggest is that you take it when you have symptoms that need relieving, rather than as a preventative."
So, what can we do when we feel a cold coming on, now knowing it's unlikely to be able to stop it completely?
What to do when you feel a cold coming on
1. Take it easy
Cara's first advice is to give yourself permission to slow down: prioritise sleep, get plenty of rest and drink regularly to stay hydrated.
2. Keep things simple
"If your appetite drops, keep food simple and manageable. A soup with beans, lentils or chicken is a practical way to get fluid, energy and protein without preparing a big meal. And warm herbal drinks can help to soothe a sore throat," she recommends.
3. Play the health long game
She also believes in playing the long game when it comes to staying well all year long.
"Supporting your nutritional needs throughout the year matters more than suddenly taking a handful of supplements when you feel unwell," Cara says.
"It's important to ensure your diet always contains key nutrients to support immune health such as iron, zinc and vitamin C; which are incredibly easy to add in whether you eat more or focus on a plant-based approach.
© Getty Images4. Look after your gut
70% of our immune cells reside in the gut, so Cara recommends eating plenty of diverse foods to support the microbiome. Ensuring you focus on whole foods as much as possible will also support immune health.
In summary, there is no magic bullet that will make a cold disappear. "But by looking after your immune system throughout the colder months and acting at the very first tickle in your throat, you give yourself the best possible chance of getting back on your feet quickly," Shabir concludes.
My staying well toolkit
All the time: Altrient C Liposomal Vitamin C, £60 for 30 sachets
Liposomal supplements are most easily absorbed by the body, and I take this all year round to ward off colds. It's expensive, but I reason that you can't put a price on being well.
At the first sign of a cold: Boots Dual Defence Nasal Spray, £6.99
Akin to my beloved Vicks First Defence, this spray contains clinically proven Carragelose to help shorten the duration and severity of cold and flu-like symptoms. "You should use at the first sign of symptoms at least three times a day," advises Boots' Superintendent Pharmacist Claire Nevinson.
Once I'm ill: Moju Ginger Shots and Pro Plus Immune Support (coming soon)
I'm now well-versed in the fact that I can't stop a cold, but supporting my body once I'm ill is something I'll stick with – ginger shots make me feel like I'm giving a tired immune system a helping hand, while Pro Plus Immune Support combines caffeine (good when I feel dopey from poor sleep) and vitamins A, C and D, zinc, vitamins B6 and B12, and iron, to support my immune system.
