Treating a cold, flu or a cough from home

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We have all been there – when you have a horrible cold, flu or a cough and the doctor tells you that they can’t do anything for you because you have a viral infection and have no choice but to let it run its course.[1] This might be the last thing you want to hear when you are seriously unwell, but treating a cold, flu or a cough from home might help you get better quicker than doing nothing at all. So, Keep Calm and Treat Yourself. Below are some remedies which you might find helpful:[2]

Treating yourself from the inside: 

  • Firstly, drink plenty of fluids, especially water. Make sure you keep hydrated, as letting the body become dehydrated will make you feel worse.
  • Secondly, eat well especially when you are unwell. Aim for the recommended fruit and vegetable intake as well as water intake for your age.[3]

Information about the recommended fruit and vegetable and water intake can be found on this page under ‘Important Tables section’

Foods to eat when you have a cold, flu or a cough[4]

  • Chicken soup, homemade or bought
  • Fresh orange juice bought or squeezed at home (use a lemon squeezer jar)
  • Yogurt of your choice
  • Healthy, spicy food
  • Healthy food with ginger or garlic or both
  • Ginger, lemon and garlic smoothie, drink or tea. (preferably hot or warm)
  • Fresh lemon tea with honey (use 1 freshly squeezed lemon)

Homemade remedies for common colds, flu, and coughs

1) The lemon, honey, garlic, ginger and turmeric remedy

Ingredients:[5]

  • 6 lemons cut in half.
  • 1  teaspoon of turmeric powder
  • 5 tablespoons of honey
  • 8 cloves of garlic, crushed
  • A tablespoon of finely crushed ginger

Method

  1. Pour the squeezed lemon then add the ginger, garlic, honey and the turmeric into a small pot.
  2. Stir everything together
  3. Once stirred, cook at low heat for 10 -15 mins. The mixture should bubble indicating that its ready.
  4. Place the mixture in a cup or container and wait until it cools down
  5. Once cool, take about 1 teaspoonful of the mixture twice a day

TOP TIPS

Always keep an eye on the mixture when cooking it

You can adjust any of the ingredients to your liking, so a bit more or a bit less. For instance, if you are not fond of garlic only use a small clove.  You could add more (or less) ginger and importantly honey, which gives the mixture taste.

You can squeeze the lemons by hand or by using a lemon squeezer, which will help you to get the most juice out of the lemon.

Always crush the ginger very fine as ginger will not dissolve into the mixture. If you are using a garlic crusher, you will find that ginger will stick to the bottom of the crusher, therefore it is important to pick the remains of the ginger out with your hands.

The mixture can last between 2-3 days, depending on how you use it.

Fresh lemon tea with honey can help relieve the early symptoms of a sore throat.

2) Homemade chicken soup

Although research into chicken soup is inconclusive, we cannot ignore the strong evidence which suggests that chicken soup can treat a common cold and flu.  Chicken soup is believed to have anti-inflammatory properties which give a strong boost to the immune system, with its use of ingredients such as chicken, garlic, onions, turmeric, ginger, parsley, carrots, celery, peas and coriander[6]. Gorging on a warm chicken soup is likely to help you get better and it’s also a good way to incorporate one of your 5-a-day, so you can’t go wrong.

Try making your own homemade chicken soup. When you prepare food yourself, you can make it exactly as you like it, so you are more likely to eat it especially after all the effort and hard work which you put into making it. Below is a recipe for homemade chicken soup.

Ingredients:

  • A whole chicken or equivalent weight of chicken parts
  • 2 large onions chopped
  • 5 garlic cloves crushed
  • 2 carrots cut into small pieces
  • Half a cup of crushed or grated ginger
  • Full cup of peas
  • Teaspoon of turmeric
  • Full cup of chopped parsley
  • ½ a cup of chopped coriander
  • Full cup of chopped celery
  • Salt and pepper for seasoning

Method

  1. Put the chicken, half of the prepared garlic, onions, celery, carrots, ginger, and salt into the pot, add two litres of water, and allow the chicken to boil gently for 1 to 2 hours until the meat starts to fall off the bone. If, after 2 hours, the chicken meat has not come off the bone, then continue to cook until the chicken meat starts to come off the bone.  Always keep an eye on the pot and add extra water if needed. If you are using different parts of the chicken, then put these in the pot and cook for 1-2 hours, depending on the parts which you are using. For instance, some parts of a chicken such as thighs and drumsticks, become very soft and fall off the bone easily while other parts might take a bit longer.
  2. In a different pot, pour the strained soup stock from the cooked chicken (you need to have at least one litre of chicken stock), then add the rest of the garlic, carrots, onions, ginger, celery and the prepared peas, coriander, turmeric, salt, pepper, any spices of your choice and cook on medium heat for 10 to 20 minutes until the vegetables become soft.  Vegetables can be cooked to your preferred liking, and this could be slightly overcooked or undercooked
  3. Shred or cut up the chicken into small pieces, removing any bones. If using different parts of the chicken, cut these up into bite-size pieces.
  4. Remove the pot of vegetables from the cooker, add the cut or shredded chicken to the soup and vegetables and stir before cooking the chicken soup for a further 5 minutes.
  5. Let the chicken soup cool down a little before serving. For those who prefer smooth soups, you could blend the soup with an ordinary blender or hand blender.
  6. This soup serves up to 4-5 people. The soup can be accompanied with any bread of your choice, but you could try part baked bread for its freshness and softness. Try Tesco’s part-baked baguette or petit pains. More information on these items can be found on ‘My Reviews page’.

TOP TIPS 

The chicken soup is likely to be most effective in treating your symptoms when the right ingredients are used.  While you may add any other vegetable of your choice, it’s important to remember that all of the vegetables used in a chicken soup are intentionally used for their nutritious health benefits, so chose the vegetables wisely.

It is preferable to use a whole chicken when making chicken soup because of the calcium content in a whole chicken, the gelatine and, flavour that comes from the bones.  If you do not have a whole chicken, use whichever parts of the chicken you prefer: breast, thighs, drumsticks or wings, diced into small pieces. Remember the texture of the chicken will differ according to parts used when cooked.

Cutting the vegetables into very small pieces will allow them to cook quicker and make them easy on the palate, especially for those with sore throats or who don’t like eating large chunks of vegetables.

Homemade chicken soup. Depends on the age of the child, homemade soup can be given to children.  For example, for young children, the soup can be added to their food or given on its own.

No wasting! Any leftover chicken can be used for sandwich fillings – chicken and sweetcorn, chicken and mayonnaise, chicken coronation, chicken, and tomato, or even a chicken salad.

WARNING

Always make sure that chicken is cooked thoroughly to avoid food poisoning and check thoroughly for bones to avoid choking.

Over the counter medication for common colds, flu, and cough

There are lots of ways you can treat a cold, flu and cough. Below is a list of the types of medication which can be bought over the counter to treat pain from a cold, flu or a cough.

  1. Painkillers

There are several types of painkillers that can be taken to relieve pain from a cold, flu, and cough, these include:[7]

  • Paracetamol is available as tablets or caplets, in liquid for children, capsules, soluble tablets which can be dissolved in water, injection (though this is usually done at the hospital), and as a suppository (a tablet inserted into the back passage). Paracetamol is taken to relieve pain from cold, flu and cough symptoms. [8]
  • Ibuprofen is a form of painkiller which is an anti-inflammatory and non-steroidal drug. It is available as capsules, tablets, liquids, gels, creams and as a spray. Anti-inflammatory drugs work by reducing the hormones which cause pain and inflammation in the body caused by cold, flu and cough symptoms. [9]
  • Aspirin. As well as reducing the risk of serious health problems, aspirin is commonly used as pain relief for cold, flu and cough symptoms. It comes in pills and tablets which can be dissolved in water, gels, and powders. While you can buy aspirin over the counter, high dosage of this drug may have to be prescribed by a doctor.[10]

  2. Decongestants

  • Decongestants are a type of medicine which offer short-term relief from a stuffy or blocked nose. They come in the form of nasal sprays, tablets or capsules, liquids or syrups and powders which can dissolve in hot water. Decongestants help reduce the swelling of the blood vessels in the nose which in turn helps to open up the airways making it easier to breathe. [11]

   3. Other simple remedies

  • Over the cover cough remedies and medicines. These can be taken, but they are not recommended, as there is little evidence to suggest that they are any more effective than home remedies.[12]
  • Lozenges. These are medicated sweets which are taken to relieve pain from a sore throat or discomfort in the throat although, according to the NHS, there is little scientific evidence that lozenges do offer relief from a sore throat.[13] While the debate remains contested, there is evidence to suggest that lozenges can offer temporary but effective relief from a sore throat with the incorporation of medicine into the lozenge.[14] There are plenty of brands to choose from; always choose the brand which you like as some lozenges can be very strong.

   4. Minerals and Vitamins

  • According to the Cochrane Collaboration, taking zinc lozenges and syrups within 24 hours of the onset of cold symptoms may reduce the symptoms for about a day and reduce the severity of the symptoms. The findings also suggest that taking zinc supplements regularly for at least five months will act as a protective factor against catching a cold. Children who take zinc are less likely to be off school and less likely to be prescribed antibiotics when they are ill as their counterparts. It is important to take the recommended daily allowance of zinc, as the mineral is vital for the body to function properly, especially the immune system. [15] The best way to consume zinc is through a balanced diet, but zinc supplements may be used. More information about zinc can be found on this page.
  • Vitamin C – According to the NHS, there is little evidence to suggest that very low dosages of vitamin C can prevent infections which cause colds. Even high dosage such as 1g or more per day, do little to prevent colds in the general population.  However, the same research found that regular high dosages (1g per day or more) will reduce the duration of a cold for children and adults.[16] While evidence on whether vitamin C can prevent a cold remains inconclusive, other research has also suggested that vitamin C will reduce the duration of cold symptoms if taken before the start of a cold. Vitamin C may also provide benefit to people at a risk of catching colds, such as nursery age children.[17]
  • There are mixed findings on whether Echinacea prevents or reduces a cold. While some studies have shown no benefit, studies on different types of Echinacea have shown a reduction in the severity and the duration of cold symptoms if taken at the early stages of cold symptoms and is continued to be taken for seven to ten days[18].

WARNING

Not all types of pain relief can be taken by everyone. Always seek medical advice before giving medication to children, the elderly and people with medical conditions.

If your cold, flu or cough symptoms are persistent, then it is advised that you go and see your doctor to investigate the situation further as it could be a sign of something else.

Always consult with the pharmacist or pharmacist assistant when buying medication over the counter if you are unsure about anything.

Some herbal medicines can be harmful to people with certain conditions; as they can interfere with prescribed and non-prescribed medication.  Always consult with pharmacy staff or your doctor if you intend to use herbal medication[19].

Some over the counter pain relief for cold, flu, and coughs contain more than one type of pain relief. Always ask the pharmacist for advice and always read the label.

Do not ask for antibiotics if you have a simple cold, flu or cough or are not in an at-risk group.  Incorrect usage of antibiotics leads to the growing problem of antibiotic-resistant bacteria[20].

Medication and Treatments for Children and Infants

Only medication made for infants and children should be given to infants and children when they have a cold, flu or a cough. These include:

  • Liquid pain killer- usually paracetamol or ibuprofen.
  • Saline drops – These can either be bought or made at home, but the homemade version will save you some money.
  • Multivitamin food supplements usually include a variety of vital vitamins and minerals and provide the body with essential nutrients and are therefore important and needed for the body to function properly. It is advised that children who are believed to be at risk of viral infections take certain food supplements regularly. There are lots of vitamin food supplements to choose from, both branded and unbranded. The Department of Health recommends that all children from the age of six months to the age of five years, are given daily vitamin supplements which include vitamins A, C and D. Breastfed babies should be given vitamin D supplement from birth. However, babies given more than 500ml of infant formula a day should not be given vitamin D supplement, as the formula milk is fortified.[21] [22] However, it is important to remember that the best way to get vital vitamins and minerals is through food and a diet which is varied and balanced.
  • Vitamin C and Zinc. For those using vitamin C and zinc, make sure you are using these correctly. More information on this can be found on this page under the section for ‘Over the Counter Medication for Common Colds, Flu and Cough’ section 

TOP TIPS

Vitamins can be expensive so, if you cannot afford for your child or children to have vitamins every day, firstly try incorporating your 5-a-day of fruit and vegetables for your child or children, as this will provide them with essential vitamins and minerals.  Secondly, find out from your health visitor if your child or children are entitled to free vitamins, and finally, you could use vitamins in the cold seasons when your child or children are likely to be exposed to viral infections.

It’s important for children to eat a healthy and balanced diet every day.  However, a healthy and balanced diet is extremely important when a child is unwell. A healthy diet will help children to get better when they are unwell but, more importantly, it will help keep children healthy if maintained.

It is important to encourage a healthy and balanced diet for children even when taking food supplements as, in most cases, the body can function without food supplements, although it is extremely difficult for the body to function properly without a balanced diet.

WARNING

If ever you are in doubt about children’s medication or vitamins, please seek advice; this can be done by simply calling your GP and asking for advice or seeking advice from a pharmacist.

Not all types of medications can be given to children.  Some medications and vitamins can be harmful to children with certain conditions, for example, children with asthma should not be given ibuprofen. 

An incorrect dosage of medication or vitamins can have harmful side effects on children’s health. It is important to always read the leaflet provided with the medication or vitamins before giving it to children.

It is important to remember that taking food supplements of any type over long periods of time can have harmful effects[23].

Treatments which can be done at home

A list of other treatments which can be carried out at home to treat a cold, flu or cough may be found below.

  • Drinking warm or hot liquids will ease the congestion by increasing the flow of the mucus. Aim to drink the recommended liquid intake for your age, this can include; soup, tea, plain warm or hot water or warm water with a hint of juice or squash.
  • Gargle salt water to reduce dryness or itchiness in the throat. This can be done by adding ½ a teaspoon of salt to 8 ounces of warm water.
  • Vaporiser or humidifier. These can add moisture to your home which may help with congestion.
  • Saline nasal sprays. Although most people buy saline nasal sprays or drops, these can easily be made at home both for children and adults. Saline nasal solution is used to relieve congestion and blocked nose, by reducing mucus and inflammation in the nasal passage. A saline solution is helpful for thinning and removing mucus, particularly for infants and young children who are unable to blow their nose or blow very well. To administer the saline nasal spray solution, you need a bulb syringe for young children or a bottle spray, which is more suited for older children and adults. To make the solution you need 8 ounces of boiled water. Once the water is warm, add a ¼ teaspoon of salt and mix until the salt has completely dissolved, then add ½ a teaspoon of baking powder and pour the solution into the bottle, cup or container to store.  Use the bulb syringe or bottle spray to administer.[24]

TOP TIPS

Always read instructions for bought products before use.

Spray bottles are perfect for administering saline drops into the nose for children and adults but can sometimes be hard to find. If you don’t have a spray bottle or bulb syringe, then you could use a baby bottle with a very small hole. Clean the bottle thoroughly and put the saline solution into the bottle, put yourself or the child in a comfortable tilted position and then squeeze the teat of the bottle into each nostril once or twice and breath in or sniff the solution to avoid it dripping out after each drop. This can be repeated up to four times a day or as needed.

For adults, you can also use ½ a teaspoon of salt instead of a ¼ depending on the congestion.

Baking soda is optional, but helps to make the solution less likely to sting your nose.

If the infant or child is choking or continually coughing, then stop administering the solution and wait for him or her to recover before attempting to administer for the second time.

WARNING

Solutions with ½ a teaspoon of salt should not be used on infants and children.

If are in doubt always consult with a medical professional before using any home remedies and especially when giving them to children.

Always seek medical advice if symptoms persist or get worse after three weeks. Never stop taking prescribed medication because of taking a home remedy.  

The Benefits of Sleep

Sleep, sleep and more sleep. It is important to get plenty of sleep when trying to fight any infection or illness, as sleep will increase your energy levels and boost your immune system, allowing you to recover, but more importantly, it will benefit your overall health.[25] Having the flu, a cold or a cough is likely to make you feel worn-out so try not to do too much. Only do what you need to do and have to do and leave the rest for when you recover. One of the best ways to fight a cold or a cough, is by getting plenty of sleep[26].  Lack of sleep can have negative effects on your overall health, so ‘Keep Calm and Sleep Early’.

Treating yourself from the outside

 keep warm

Always wrap up warm when outside and inside as this can help prevent cold and flu and, in the very young and very old it can also help to reduce the risk of serious conditions such as heart attacks and pneumonia.[27] It is important to keep warm when you are unwell as this will help when treating a cold, flu or cough  However, you will be surprised at the number of people who, even when they are unwell, wear unsuitable clothing for the sake of being stylish, trendy or cool.

Please, for the sake of good health, wrap up warm until you get better. No one said people with a cold, flu or a cough can’t be stylish, but the sooner you get better, the quicker you can get back to being a fashionista.

Wear the following when you have a cold, flu or a cough:

  • a hat
  • scarf or neck warmer
  • gloves
  • warm jacket/coat
  • socks
  • leg warmers
  • warm shoes or boots with grip to prevent slipping

TOP TIPS

Taking most of these measures and treating yourself at the early signs of a cold, flu or a cough can sometimes reduce the chances of the full-blown symptoms. Taking all the above measures will also help treat the infection and help you recover more quickly.

Medical professionals strongly advise for otherwise healthy and fit people, to treat a common cold, flu or a cough at home, unless you have other medical conditions.

WARNING

People who are over the age of 65 years, pregnant women, those who have long-term medical conditions, weakened immune systems, develop chest pains, experience shortness of breath, have difficulty breathing, are coughing up blood, or whose symptoms are getting worse over time or have not improved,  are considered to be the at-risk group and are advised to see the doctor when affected by a cold, flu or a cough.[28]

 

References

[1] This Information Was Taken from NHS Website for Common Cold, Flu and Cough.

NHS, Common Cold, Http://Www.Nhs.Uk/Conditions/Cold-Common/Pages/Introduction.Aspx.

NHS, Flu, Http://Www.Nhs.Uk/Conditions/Flu/Pages/Introduction.Aspx

NHS, Cough, Http://Www.Nhs.Uk/Conditions/Cough/Pages/Introduction.Aspx. (Accessed November 11,2016)

[2] NHS, Flu Treatment, http://www.nhs.uk/Conditions/Flu/Pages/Treatment.aspx. (Accessed November 11, 2016)

[3] Information on treating a common cold, flu and cough was taken from NHS website.

NHS, Treating A Common Cold, Http://Www.Nhs.Uk/Conditions/Cold-Common/Pages/Treatment.Aspx.

NHS, Treating Flu, Http://Www.Nhs.Uk/Conditions/Flu/Pages/Treatment.Aspx

NHS, Treating Cough, Http://Www.Nhs.Uk/Conditions/Cough/Pages/Introduction.Aspx.

(Accessed November 11, 2016)

[4] Authority Nutrition by Jones, T., The 15 Best Foods to Eat When You’re Sick, Https://Authoritynutrition.Com/15-Best-Foods-When-Sick/. (Accessed November 10, 2016)

Authority Nutrition, By Leech, J., 11 Proven Health Benefits of Garlic, Https://Authoritynutrition.Com/11-Proven-Health-Benefits-Of-Garlic/. (Accessed November 10, 2016)

Conference by Cesar, T., Functional Properties and Health Benefits of Orange Juice. Https://Conference.Ifas.Ufl.Edu/Citrus13/Presentations/Thursday/AM/0940%20Cesar.Pdf. (Accessed November, 2016)

[5] Authority Nutrition by Gunnars, K, 10 Proven Health Benefits Of Turmeric And Curcumin, Https://Authoritynutrition.Com/Top-10-Evidence-Based-Health-Benefits-Of-Turmeric/. (Accessed November 10, 2016)

Authority Nutrition, Bjarnadottir, A., Lemons 101: Nutrition Facts and Health Benefits, Https://Authoritynutrition.Com/Foods/Lemons/. (Accessed November 10, 2016)

Authority Nutrition by Gunnars, K., 10 Evidence-Based Health Benefits of Honey,  Https://Authoritynutrition.Com/10-Benefits-Of-Honey/. (Accessed November 10, 2016)

Authority Nutrition by Leech, J., 11 Proven Health Benefits of Ginger,  Https://Authoritynutrition.Com/11-Proven-Benefits-Of-Ginger/. (Accessed November 10, 2016)

[6] Explore IM Integrative Medicine, An Inside Scoop on The Science Behind Chicken Scoop and The Common Cold. Http://Exploreim.Ucla.Edu/Wellness/An-Inside-Scoop-On-The-Science-Behind-Chicken-Soup-And-The-Common-Cold/. (Accessed November 10, 2016)

Authority Nutrition, By Bjarnadottir, A., Carrots 101: Nutrition Facts and Health Benefits, Https://Authoritynutrition.Com/Foods/Carrots/. (Accessed November 10, 2016)

Authority Nutrition by Bjarnadottir, A., Onions 101: Nutrition Facts and Health Benefits, Https://Authoritynutrition.Com/Foods/Onions/. (Accessed November 10, 2016)

Nutritionist Resources, By Brown, S., 10 Food For The Immune System, Http://Www.Nutritionist-Resource.Org.Uk/Nutritionist-Articles/10-Foods-For-The-Immune-System. (Accessed November 10, 2016)

Authority Nutrition, By Leech, J., 11 Proven Health Benefits of Garlic, Https://Authoritynutrition.Com/11-Proven-Health-Benefits-Of-Garlic/. (Accessed November 10, 2016)

Authority Nutrition by Bjarnadottir, A, Lemons 101: Nutrition Facts and Health Benefits, Https://Authoritynutrition.Com/Foods/Lemons/. (Accessed November 10, 2016)

Wikihome Nutrition, Chicken: Nutrition Facts and Health Benefits, Https://Wikihomenutrition.Com/Chicken-Health-Benefits/. (Accessed November 10, 2016)

The National Chicken Council,  Chicken: The Preferred Protein For Your Health And Budget Under Http://Www.Nationalchickencouncil.Org/Chicken-The-Preferred-Protein-For-Your-Health-And-Budget/. (Accessed November 10, 2016)

Wikihome Nutrition, Parsley: Nutrition facts and health benefits, https://wikihomenutrition.com/parsley-health-benefits/. (Accessed November 10, 2016)

Wikihome Nutrition, Celery: Nutrition facts and health benefits, https://wikihomenutrition.com/celery-health-benefits/. (Accessed November 10, 2016)

Bora, K., Coriander:  The Wonder Herb, Http://Www.Medindia.Net/Patients/Lifestyleandwellness/Coriander-The-Wonder-Herb.Htm. (Accessed November 10, 2016)

NHS, Beans and pulses in your diet,  http://www.nhs.uk/Livewell/Goodfood/Pages/pulses.aspx. (Accessed November, 10, 2016)

[7] NHS, Common Cold-Treatment, Http://Www.Nhs.Uk/Conditions/Cold-Common/Pages/Treatment.Aspx. (Accessed November 11, 2016)

NHS, Flu, Http://Www.Nhs.Uk/Conditions/Flu/Pages/Introduction.Aspx. (Accessed November, 11, 2016)

NHS, Cough, Http://Www.Nhs.Uk/Conditions/Cough/Pages/Introduction.Aspx. (Accessed November, 11, 2016)

[8] NHS, Paracetamol, Http://Www.Nhs.Uk/Conditions/Painkillersparacetamol/Pages/Introduction.Aspx .(Accessed November 11,2016)

[9] NHS, Ibuprofen, Http://Www.Nhs.Uk/Conditions/Painkillers-Ibuprofen/Pages/Introduction.Aspx. (Accessed November 11, 2016)

[10] NHS, Aspirin,  Http://Www.Nhs.Uk/Conditions/Anti-Platelets-Aspirin-Low-Dose-/Pages/Introduction.Aspx. (Accessed November 11, 2016)

[11] NHS, Decongestant, Http://Www.Nhs.Uk/Conditions/Decongestant-Drugs/Pages/Introduction.Aspx. (Accessed on November 11, 2016)

[12] NHS, Cough, Http://Www.Nhs.Uk/Conditions/Cough/Pages/Introduction.Aspx. (Accessed November 11, 2016)

[13] NHS, Sore Throat, Http://Www.Nhs.Uk/Conditions/Sore-Throat/Pages/Introduction.Aspx. (Accessed 11 November, 2016)

[14] Majekodunmi, S, In Scientific and Academic Publishing.  A Review on Lozenge, Http://Article.Sapub.Org/10.5923.J.Ajmms.20150502.07.Html#Sec3

(Accessed 11 November, 2016)

[15] NHS, Supplements Who Needs Them? Https://Www.Nhs.Uk/News/2011/05may/Documents/Bth_Supplements.Pdf. (Accessed November, 2016)

[16] NHS, Supplements Who Needs Them? Https://Www.Nhs.Uk/News/2011/05may/Documents/Bth_Supplements.Pdf. (Accessed November 11, 2016)

[17] Mayo Clinic, Cold Remedies: What Probably Doesn’t Hurt,  Http://Www.Mayoclinic.Org/Diseases-Conditions/Common-Cold/In-Depth/Cold-Remedies/Art-20046403?Pg=2. (Accessed November 11,2016)

[18] Mayo Clinic, Cold Remedies: What Probably Doesn’t Hurt, Http://Www.Mayoclinic.Org/Diseases-Conditions/Common-Cold/In-Depth/Cold-Remedies/Art-20046403?Pg=2. (Accessed on November 11, 2016)

[19] NHS, Supplements who needs them? https://www.nhs.uk/news/2011/05May/Documents/BtH_supplements.pdf. (Accessed November 11, 2016)

[20] NHS, Antibiotics, http://www.nhs.uk/conditions/Antibiotics-penicillins/Pages/Introduction.aspx. (Accessed November 11, 2016)

[21] NHS, Vitamins for children, http://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/vitamins-for-children.aspx. (Accessed November 11, 2016)

[22] NHS, Supplements who needs them? https://www.nhs.uk/news/2011/05May/Documents/BtH_supplements.pdf. (Accessed November 11, 2016)

[23]NHS, Supplements Who Needs Them? Https://Www.Nhs.Uk/News/2011/05May/Documents/Bth_Supplements.Pdf. (November 11, 2016)

NHS, Vitamins and Minerals, Http://Www.Nhs.Uk/Conditions/Vitamins-Minerals/Pages/Vitamins-Minerals.Aspx. (Accessed November 11, 2016)

[24]Mayo Clinic, Cold Remedies: What Works, What Doesn’t, What Can’t Hurt, Http://Www.Mayoclinic.Org/Diseases-Conditions/Common-Cold/In-Depth/Cold-Remedies/Art-20046403. (Accessed November 11, 2016)

[25] NHS, Sleep, Why You Need Sleep, Https://Www.Nhs.Uk/Oneyou/Sleep#S6esf9xdm3p4t6qc.97. (Accessed November 11, 2016)

NHS, Why Lack Of Sleep Is Bad For Your Health, Http://Www.Nhs.Uk/Livewell/Tiredness-And-Fatigue/Pages/Lack-Of-Sleep-Health-Risks.Aspx. (Accessed November 11, 2016)

[26] NHS, Common Cold- Treatment, Http://Www.Nhs.Uk/Conditions/Cold-Common/Pages/Treatment.Aspx. (Accessed November 11, 2016)

NHS, Flu- Treatment, Http://Www.Nhs.Uk/Conditions/Flu/Pages/Treatment.Aspx. (Accessed November 11, 2016)

[27] NHS, keep warm, keep well, http://www.nhs.uk/Livewell/winterhealth/Pages/KeepWarmKeepWell.aspx. (Accessed November 11, 2016)

[28] NHS, cough, http://www.nhs.uk/conditions/cough/pages/introduction.aspx. (Accessed November 11, 2016)

NHS, flu, http://www.nhs.uk/conditions/flu/Pages/Introduction.aspx. (Accessed November 11, 2016)

NHS, common cold, http://www.nhs.uk/conditions/cold-common/pages/introduction.aspx. (Accessed November 11, 2016)

Treating yourself from the inside:

  • Firstly, drink plenty of fluids, especially water. Make sure you keep hydrated, as letting the body become dehydrated will make you feel worse.
  • Secondly, eat well especially when you are unwell. Aim for the recommended fruit and vegetable intake as well as water intake for your age.[3]

 


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