Beat the Winter Blues: 5 Proven Tips for Cold & Flu Relief

Most people catch a cold in winter, battling fatigue, runny noses, sneezes, coughs, and congestion. This season, an unusually early flu wave has affected millions of people across Europe. Typically running from mid-November to late May, cases in 2025 increased three to four weeks earlier than in the previous two seasons, according to figures from the European Centre for Disease Prevention and Control (ECDC). The agency said that flu circulation remains high, but has recently peaked. Flu symptoms last up to a week for most healthy adults, while a common cold typically persists for two weeks. Neither has a specific cure, but simple measures can relieve discomfort and smooth recovery. Drink enough liquids, preferably warm Drinking enough water every day can prevent congestion, loosen up mucus and boost immune function. Juices, broths, and water with honey, lemon or ginger can help with dehydration and irritation in the airways – warm drinks often work best. However, not all liquids are beneficial. Avoid drinking alcohol, coffee, and other caffeinated drinks. They can act as diuretics, worsening dehydration, and intensifying cough, congestion, and sore throat. Gargle to soothe the throat Liquids can also be useful to do gargles to ease throat inflammation and clear mucus. Mixing one teaspoon of salt in a cup of warm water and gargling it can relieve soreness and pain. Get enough rest The body needs rest to fight viruses and recover from illness. Sleeping between seven and nine hours a night, and taking naps if needed, will support immune repair and speed healing. Light exercise such as yoga and short walks may be recommended with mild symptoms. During the flu, when fever is present, or if symptoms affect the chest all physical activity should be avoided to prevent complications. Moisten your environment Dry air can worsen cold symptoms and a sore throat. Moist air can help to ease stuffiness by hydrating the airways and making mucus easier to clean. Higher humidity can also reduce how long some respiratory viruses can survive in the air. Take the right medicines While there are no medicines to cure a cold, some may help with the symptoms. However, it is important to take the right ones and not abuse them. Decongestants for nasal congestion, such as saline sprays or drops, help with stuffiness. Painkillers such as ibuprofen can reduce some symptoms and help with fever in adults. It is important not to take antibiotics, as they don’t help with viral infections and using them when they’re not needed can lead to resistance.