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‘How to recover from the common cold fast!’


  1. What is the common cold?
  2. A common mistake made and what it leads to
  3. Case study
  4. Natural strategies you can apply to recover from the common cold fast

What is the common cold?

The common cold is caused by several different viruses and can occur at any age. It is a respiratory infection with symptoms such as sore throat, blocked and/or runny nose, cough, sneezing, headache etc (1).

It is quite seasonal and predominantly affects people in colder months such as Autumn and Wintertime. Generally, the common cold is not harmful and symptoms last about 7-10 days.

Although it is a viral infection, it may cause bacteria to spread to the sinuses and tonsils. Sometimes the viral infection may cause bronchitis, and very seldom pneumonia.

The mistake

The biggest mistake many women make when they feel they are getting a cold is pretending not to be sick!

It seems like the right thing to do, but it is a mistake, because your body is telling you to rest and if you don’t it may lead to unnecessary prolonged duration of infection, more severe secondary infections and/or feeling you’re just not on top of things.

Instead of ignoring the signs of a cold, acknowledge your symptoms and take a break. If you do this, along with my strategies, you will notice quicker recovery, no further secondary infections and/or you quickly feel you’re on top of things again.

So, the next time you have a cold creeping up on you, don’t ignore it, but instead implement the strategies I will share with you.


“This is the best I’ve felt in ages, I feel so much stronger and less worried!”

Sarah could literally feel her body becoming more resilient and she felt calmer.

When I met Sarah, she was suffering with regular cold infections. One time this had also led to bronchitis. She constantly felt so unorganised and bogged down. She couldn’t find the strength to stay on top her day-to-day tasks and responsibilities.

Then, I was recommended to her, and we started working on the Prosperous Health programme, and the first thing I implemented was a personalised food and lifestyle plan.

This plan helped her…

  1. Identify the foods which supports her personal immune system.
  2. Break the self-sabotage-cycle which helps her prioritise her health.
  3. Apply her personalised lifestyle strategies to build her body’s defences.

As a result, Sarah’s life was transformed in a matter of weeks instead of years of trying to do it by herself.

Her body responded well to the changes, and she didn’t have a cold since we started working together. She now feels she worries less about her health and spend time working with greater focus and enjoying family life.

Five strategies that supports your body’s defences 

  1. Prioritise your self-care

When you are feeling unwell, it is your body telling you to stop, rest, and recover. You cannot ignore this. So, pause and make yourself a priority. You need to recover well so that you can get back to doing the things you do –whether it is working, looking after your family, taking care of the household, etc.

  1. Ensure you are sleeping enough

When you sleep your body can repair and recover well (2). Certain immune processes are enhanced when we sleep (3). So, when you have a cold, try to have a nap when you can or add an hour or two to your night’s sleep to support your body’s recovery.

  1. Reduce stress

Prolonged stress can suppress your immune function and in turn, makes you more susceptible to infections (4). When you have a cold, do yourself a favour and unplug, find a way to relax, and de-stress.

  1. Stay hydrated

Your immune system relies on your blood to provide the nutrients it needs to function well (5). It is important to make sure you drink enough fluids such as water, herbal teas, and homemade soups.

  1. Eat whole, fresh food

When your body shows signs of infection you can support the immune system by giving it the nutrients it needs (6). Increasing anti-inflammatory foods is a great way to boost your body’s defences (7). Stay away from processed, sugary foods which inhibit immunity.


  1. Turner RB. The Common Cold. Mandell, Douglas, and Bennett’s Principles and Practice of Infectious Diseases. 2015:748–752.e2. doi: 10.1016/B978-1-4557-4801-3.00058-8. Epub 2014 Oct 31. PMCID: PMC7151789.
  2. Brinkman JE, Reddy V, Sharma S. Physiology of Sleep. 2021 Sep 24. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 29494118.
  3. Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017 May 19;9:151-161. doi: 10.2147/NSS.S134864. PMID: 28579842; PMCID: PMC5449130.
  4. Turner RB. The Common Cold. Mandell, Douglas, and Bennett’s Principles and Practice of Infectious Diseases. 2015:748–752.e2. doi: 10.1016/B978-1-4557-4801-3.00058-8. Epub 2014 Oct 31. PMCID: PMC7151789.
  5. org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What does blood do? [Updated 2019 Aug 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279392/
  6. Gombart AF, Pierre A, Maggini S. A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients. 2020 Jan 16;12(1):236. doi: 10.3390/nu12010236. PMID: 31963293; PMCID: PMC7019735.
  7. Iddir M, Brito A, Dingeo G, Fernandez Del Campo SS, Samouda H, La Frano MR, Bohn T. Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients. 2020 May 27;12(6):1562. doi: 10.3390/nu12061562. PMID: 32471251; PMCID: PMC7352291.