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FIRST & FOREMOST

Be kind to your immune system! It is your BEST defense against the common cold.

GET ZZZ’s     

Rest 8-10 hours/day (including naps + nighttime). Sleep produces more robust white blood cell activity to fight infection. 30     

BE MINDFUL     

You are contagious as early as 2 days before symptoms & as long as you have symptoms. Remember to cough or sneeze into a tissue or your elbow, not in the direction of others.  Wear a mask to protect those around you. 41

WASH HANDS FREQUENTLY    

Wash for 20 seconds with soap & water or use a 60%+ alcohol-based antiseptic gel. Use bleach or alcohol wipes for surfaces; cold germs can live on counters for 3+ hours. 14, 29 

ENJOY CHICKEN NOODLE SOUP: “Mother knows best"     

Remember your mom's remedy of chicken noodle soup for colds? She was right! Eat a well-balanced diet, including chicken broth. It contains a beneficial amino acid, cysteine. This fights inflammation in the upper respiratory system while hydrating & thinning mucus in the nose/ lungs. Add onions, garlic, carrots, pepper for more healing ingredients. 36, 37

RETURN TO EXERCISE WHEN TOLERATED

If you are missing your exercise routine, return to it gradually, once fever & "below the neck" symptoms (coughing, abdominal upset or discomfort, muscles aches) have cleared.  Reduce the exercise workout time & intensity. For example, instead of jogging, go for a walk. However, if tolerated, you may continue to exercise if you have only "above the neck" symptoms (typical nose, throat & sinus symptoms). 42

MOISTURIZE     

Use water-based moisturizers (not petroleum jelly) at the base of the nasal passages to relieve irritation after a runny nose. 43

SLEEP WITH YOUR HEAD UP     

If you experience coughing when laying down, use 3-4 pillows to prop your head up. 38

       

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