9 Ways You’re Actually Making Your Cold or Flu Worse
It definitely feels like every sniffling, sneezing, aching moment of the flu or cold lasts forever. Here’s what you need to know to minimize your down time.
Not getting your flu shot
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The flu shot is one of the most potent tools in your arsenal toward heading off illness—and even if the vaccine doesn’t entirely head off a bout of flu, it helps minimize its effects. “Taking cold and flu season seriously means starting with prevention,” says Ian Tong, MD, chief medical officer at Doctor On Demand. “The flu shot helps your system get a head start.” Discover why you need a new flu vaccine every year.
Not drinking enough fluids
The reason that chicken soup seems to help cure the common cold isn’t because of the chicken—it’s that great, liquidy broth that helps flush out mucus and improve your symptoms. “Staying hydrated with water, decaffeinated tea, sport drinks, and sugar-free drinks is best to help fight dehydration associated with fever,” Dr. Tong says. The one liquid you can skip—alcohol, which can actually dehydrate you even more. Learn how to tell if you’re dehydrated.
Waiting to see the doctor
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You may think it’s not worth seeing your doctor for every ache and pain you have, but if you actually have the flu, your doctor may be able to help you out. “When it comes to the flu, starting antiviral medicine within the first 48 hours can lead to a shorter and milder illness—so it’s important to act fast,” Dr. Tong says. “Early treatment can get you feeling better faster and avoid spreading the virus to others.” Learn how to get the most out of your next doctor’s visit.
Loading up on carbs
When you’re not feeling well, it’s all too easy to start reaching for those comfort foods (Hello, mac and cheese!). But you’re better off following that old adage of starving a fever by feeding it only really healthy foods. The sugars from carbs—especially simple carbs like sweets and white bread and pasta—can be turned into sugars readily, which can weaken your white blood cell count, just when you need it the most. And you’re going to want to skip these foods that make your cold or flu worse.
Getting too much exercise
Most doctors spend much of their time with patients advocating exercise, but this is one instance when your doctor would tell you to take it easy. “Living in denial of your illness could cause you to do more harm than good,” Dr. Tong says. “Don’t deny yourself sleep or rest. If you love to exercise, dial down the intensity to walking for a couple of days or until you are feeling better.” Resting your body is essential to getting back on your feet faster.
Catching a chill
You know how your mom always said you’d “catch your death of cold” from walking around without a coat? She may have been on to something—because a cold, damp environment can lead to a lingering illness. “Bacteria and viruses thrive at cooler temperatures, so if you’re fighting a bug, it’s best to stay warm and dry,” Dr. Tong says. Now’s the time to cozy up in your favorite sweaters to stay warm.
Taking herbal supplements
Nontraditional medications—like herbs and minerals—have shown limited success in shortening the length of illness or minimizing the symptoms. And some herbal supplements may actually make things worse, according to Dr. Tong. “Echinacea can impact the performance of certain prescription medications.” Still want to keep it natural? Try these 10 proven healing herbs and spices.
Not getting enough sleep
You may think you should just be a hero and keep soldiering on, but you’ll feel better faster if you take the time to let your body fight off the cold or flu. “Your immune system needs time to mount a defense,” says Dr. Tong. “Rest and proper sleep will strengthen your immune system. Sleep as much as possible to give your body a chance to recover.” See how you can get a better night’s sleep tonight.
Using the wrong meds
“Early symptoms such as fever, headache, body aches, and sinus pain can be treated with pain relievers like ibuprofen or acetaminophen,” Dr. Tong says. However, skip spray antihistamine medications, which could become addictive—and could actually make your stuffy nose worse when you wean yourself off of them.