We’ve all heard the conventional wisdom: Do nothing for a cold and it will last for seven days; try a host of remedies, and it will last for a week. In reality, though, that drippy nose, sore throat, and cough can drag on for weeks or nag us for only a few days. While part of the variation in symptoms depends upon the strain of virus causing the upper respiratory symptoms -- some are more virulent than others -- you could also worsen symptoms or make your cold last longer by making these seven stupid mistakes when you’re sick.
Mistake #1. Dragging yourself into work with a fever. You may think you’re toughing it out and being a good employee when you pop a Tylenol and head into work with a fever, but you’re putting your fellow co-workers at risk and may prolong your own symptoms. You’re more infectious when you have a fever, which is why doctors recommend staying home until 24 hours after the fever has resolved, said Dr. Richard Zane, vice chair of emergency medicine at Brigham and Women’s Hospital.
Even if you don’t have a fever, you may want to skip a day or two of work to help your immune system fight off the infection. A smart rule of thumb? “Listen to [your] body. If you feel rundown and need to rest, that’s what you should do,” said Dr. Raj Krishnamurthy, vice chair of outpatient medicine at Boston Medical Center. “If you have milder symptoms and feel like you can soldier on, then you’re fine going to work.” Just remember to sneeze into your elbow and wash your hands frequently to keep co-workers from getting sick.
Mistake #2. Taking zinc too late to do any good. A February review of clinical trials conducted by the Cochrane Collaboration found that taking zinc when you have a cold can shorten the duration of symptoms by about a day -- that is, if you start taking zinc soon after symptoms set in.
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“You have to take it within the first 24 hours of symptoms and for at least five days,” said Krishnamurthy. “It can decrease the severity of the symptoms as well as duration, but it can also cause stomach upset and nausea, so some people can’t tolerate it.” The review didn’t define which particular products are most effective but did note a range of effectiveness and found that liquid formulations are better absorbed than lozenges. You may also want to stay away from the Zicam nasal swabs since the US Food and Drug Administration issued a warning about Zicam after receiving reports of users losing their sense of smell from the product.
Mistake #3. Pushing yourself to exercise as usual. While easy workouts are fine when you have a mild cold, this is not the time to push yourself to the limit. “Your endurance is lessened when your body is fighting off an infection,” said Zane, “so your regular workout may be an overexertion.” That can stress the body and actually suppress immune function making it harder for your body to shake off the virus. Regular moderate exercisers, however, tend to get fewer colds in general than those who are sedentary.
Mistake #4. Failing to drink adequate fluids. Allowing yourself to get mildly dehydrated by not drinking enough or drinking caffeinated beverages can keep you sicker longer. “Staying well hydrated helps thin nasal secretions, making you feel less congested,” said Krishnamurthy. “This also improves your ability to shed the virus from your body since it’s easier to clear nasal secretions by blowing your nose.” Many of us find hot liquids, like tea and chicken soup, do the job better than colder beverages.
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Mistake #5. Skimping on sleep. Sure, it’s tough to get a good night’s sleep when you have a cold since the post-nasal drip kicks into action the minute you lie down. But adequate sleep is vital for full immune function, so plan to spend an extra hour in bed every night if you find it takes you longer to fall asleep from the coughing. You can also try using an extra pillow to elevate your head and an antihistamine -- the kind that causes drowsiness also helps dry nasal passages -- as well as a cough suppressant.
Mistake #6. Smoking. If you still haven’t kicked the habit, at least avoid lighting up when you’re sick. “Smoking makes you more susceptible to colds in general,” said Zane, by weakening the function of your lungs. And if you smoke when you have a cold, “it really makes everything worse,” he said. “Symptoms are more severe and last longer.”
Mistake #7. Insisting your doctor prescribe an antibiotic. Most of us know by now that antibiotics do squat to fend off cold viruses, yet some of us still insist our doctors prescribe them when our symptoms linger for more than a week. But guess what? Unless your upper respiratory infection transforms into a sinus infection, ear infection, or strep throat -- all of which are caused by bacteria -- you still won’t benefit from that antibiotic, no matter how long your coughing lasts or whether your doctor dubs it bronchitis.
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Deborah Kotz can be reached at dkotz@globe.com. Follow her on Twitter @debkotz2.