In an episode of the police procedural comedy Brooklyn Nine-Nine, tough-as-nails detective Rosa Diaz catches a cold. However, she has so much work on her plate that she refuses to rest until her co-workers lock her in a storage room.
Once she gets some rest, they give her a care package to help her get better faster and remind her it's okay to ask for help.
Unfortunately, most of us don't have someone making us a "sick kit," so what should you do to prepare for the first sniffle or throat tickle during cold and flu season? We'll give you a hint—it's not waiting until you almost fall over at work.
Instead, it's important to:
Focus on hydration. Clear beverages like water, decaffeinated teas and broth can replenish fluids lost due to vomiting and fever. Being well-hydrated also can boost your immune system and help ease cold symptoms like nasal irritation and congestion. The U.S. National Academies of Sciences, Engineering and Medicine recommend 15.5 cups of fluids per day for men and 11.5 cups for women. However, when you're sick, it may be wiser to sip fluids every 15 to 30 minutes rather than chugging liquids to avoid upsetting your stomach. Get in the Zinc Zone. Several studies have found that taking zinc can reduce the duration and severity of an illness. In one study, zinc lozenges shortened cold duration by 33%, while another found it cut off 1.65 days of sick time. Researchers aren't sure why it may be effective, but some theories are that it inhibits virus replication, reduces inflammation and strengthens the immune response. For best results, take zinc at the first sign of illness. Rest up. Sure, the magic number of sleeping hours for a healthy adult is seven to nine on a normal day. However, the American Academy of Sleep Medicine and Sleep Research Society recommends at least nine hours when you're sick. That's because sleep can help you recover faster by fighting inflammation and boosting your immunity. In fact, a 2019 study found that sleep helps white blood cells "stick to" and destroy virus-infected cells. Use a humidifier. Whether you use cool or warm mist is up to personal preference. Either way, the moisture added to the air can soothe dry or irritated nasal passages and throats and loosen mucus. This not only helps expel your congestion but it also helps you sleep better (especially since you'll have clearer breathing passages.) Know when to see your doctor. If your symptoms persist for over a week, worsen significantly or improve then worsen again, it may be time to see your doctor. Be sure to make an appointment right away if you have a persistent fever, difficulty breathing, chest pain, headaches, confusion or persistent vomiting. If you're not sure how bad your symptoms are, it's better to be safe than sorry. It's also vital to rule out potentially serious conditions like pneumonia or bronchitis.You might be tough like Rosa, but remember, we all need help getting well sometimes.
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