Ultimate guide to surviving cold and flu this winter – from how experts say you can avoid getting ill to actually beating the sniffles

With the cold season upon us, there’s a good chance you’ll have a sniffle or a nasty cough in the coming weeks, if you haven’t already.

However, experts say there are some simple ways to prevent colds.

Anyone determined not to get sick may need to avoid social contact, or at least make sure he or she doesn’t get cold or wet.

And for those unfortunate people already struggling with a stuffy nose, there are simple ways to relieve the symptoms at home, they say.

Here the experts tell you how not to catch a cold – and what you can do to feel better.

Avoid human contact

Dodging a cold can seem nearly impossible in the winter months and those who are adamant about avoiding a cold will have to take extreme measures, experts say.

‘Avoid all human contact, avoid crowded places, avoid public transport and, in short, become a hermit,’ says emeritus professor Ron Eccles of Cardiff University, who has spent decades researching the pesky insects.

Fortunately, for those who don’t want to take such drastic measures, there are some easier preventative measures.

People who live in close proximity to someone affected by a runny nose can reduce their risk by avoiding sharing household items such as cutlery and cups, says London-based NHS GP Dr Hana Patel.

Commuters and office workers can avoid bugs by not touching shared areas where the virus can live, such as door handles, she suggests.

‘Also avoid touching your eyes or nose if you have come into contact with the virus; it can infect the body this way,” says Dr. Patel.

Washing hands with warm water and soap is also vital as it removes insects that could potentially cause colds.

Dress warm

Getting cold and wet can cause illness. But that’s only if you’ve already been exposed to viruses that cause the common cold, and not just from standing outside in the rain.

Exposure to the elements can be “It can cause symptoms if you already have a cold virus but have not yet developed symptoms,” said Professor Eccles.

Its 2005 study of 180 healthy people, half of whom sat with their feet in cold water for 20 minutes while the others stayed dry, found that those with wet feet were 10 percent more likely to experience cold symptoms four to five days later.

No medical tests were performed to confirm that they were infected with a virus.

However, Professor Eccles suggested that cold – and its effects in the body – subtly ‘allows the virus to gain the upper hand’.

‘Although it is controversial, I believe that under certain conditions (exposure to cold and wet weather) a cold can develop if you already have the virus.’

Dr. Patel urges people to heat their homes to “a temperature that is comfortable for you.”

The temperature of rooms you use regularly, such as the bedroom and living room, should be kept at around 18 degrees Celsius, she says.

‘This is especially important if you have a health problem. It is also best to keep your bedroom windows closed at night,” says Dr. Patel.

Open windows expose the body to changes in body temperaturetemperature and humidity, which puts our body under stress can weaken our immune system, she says.

She added: ‘This means our ability to fight infections is at risk. At the same time, a major shift in temperature and humidity can create the perfect environment for infections to emerge and then spread.”

A hot drink or a steamy shower can help

For those who have succumbed to a cold, hot cups of tea or a steamy shower can be the key to relieving symptoms.

Professor Eccles and his team, from Cardiff University’s Common Cold Centre, once studied the effects of drinking a comforting warm drink on a stuffy nose.

The 2008 study Drinking warm blackcurrant syrup provides immediate relief from a runny nose, coughing, sneezing, sore throat, chill and fatigue.

In contrast, a room temperature drink only relieved the symptoms of a runny nose, coughing and sneezing.

Professor Eccles expects something from it warm sweet drink to have the same effect.

He believes the steam in the hot drink can soften and break down the mucus, making it easier to breathe. It also reduces the swelling of a sore throat, but experts aren’t entirely sure why.

A hot shower or steam bath is likely to have the same effects, relieving nasal congestion, coughing and sore throat, says Professor Eccles.

Dr. Patel recommends drinking plenty of fluids to get through a cold.

Whether it’s water, fruit juice or pumpkin, avoiding dehydration is important when you have a cold, she says.

Dr. Patel says, ‘Some adults may find it helpful to gargle with salt water to soothe a sore throat. Hot liquids can help loosen secretions in the chest and sinuses, making them easier to cough up and clearing blockages.”

Some over-the-counter medications won’t work

If you have a stuffy nose, you may not need to rush to the pharmacy.

US health advisers warned last month that cold and flu medications containing phenylephrine are effectively useless decongestants if taken orally.

Brands such as Sudafed, Benadryl, Lemsip and Beechams all sell the drug. Own-brand versions from the likes of Boots and LloydsPharmacy are also available.

‘Phenylephrine is not an ineffective nasal decongestant when taken orally because it is metabolized in the intestines and liver before reaching the nose,” says Professor Eccles.

‘My view is that phenylephrine products should be stopped in Britain because they do not cause any blockage.’

He does recommend using a nasal spray within 48 hours of the first symptoms.

“Nasal decongestant sprays are effective and work within minutes and decongestion lasts eight hours,” he says.

Manufacturers claim that phenylephrine relieves nasal congestion by reducing the swelling of the small blood vessels in the nostrils, allowing more room for air.

But the U.S. Food and Drug Administration (FDA) concluded that taking the drug orally, which is the most common approach, means not enough reaches the nose to have a meaningful effect.