As we transition from the hot and humid weather of the rainy season to the cool and dry air of winter, many people fall victim to colds. The common symptoms that accompany a cold include nasal congestion, runny nose, cough, sore throat, and ear fullness.

The basic principle for managing a cold and these symptoms is to rely on self-care. A simple care routine includes maintaining a strong body, eating properly, getting enough sleep, keeping warm, and exercising a bit. Additionally, there are some small tricks that can help alleviate these 3 symptoms, allowing you to feel refreshed and energized again.

Nasal Congestion and Runny Nose

When we catch a cold, blood flow to the nasal mucosa increases to bring white blood cells and antibodies to fight off the infection, resulting in nasal congestion, difficulty breathing, and a runny nose. Although nasal congestion is a self-defense mechanism of the body against the virus, it can be quite uncomfortable. Fortunately, nasal congestion caused by a cold can resolve without medication, and self-care methods can help ease this discomfort.

Avoid forcefully blowing your nose, as this can create back pressure that may push the virus back into the nasal cavity, potentially leading to inflammation or infection in the surrounding nasal passages or sinuses. It’s best to blow your nose one side at a time to minimize back pressure.

Drink plenty of fluids, especially warm water, or consume hot liquid foods like chicken soup to help relieve nasal congestion.

Using steam can also help, such as taking a warm shower, wiping your face with a warm, damp cloth, or inhaling steam from boiling onions. To do this, crush 4-5 shallots, boil them in 1 liter of water until it reaches a boil, pour it into a basin, then cover your head with a towel over the basin and inhale the steam for about 5-10 minutes. Alternatively, you can use this water for bathing by increasing the amount and adding a handful of pomelo peels and tamarind leaves to the mix, which can also help alleviate cold symptoms and reduce mucus. Eating shallots regularly with meals, at least one shallot per meal, can also provide relief.

Stop smoking or stay away from cigarette smoke, as it can irritate the nasal passages.

If you have a lot of mucus causing your nose to become red and your nostrils to hurt and swell, consider applying a thin layer of Vaseline gel around your nose to prevent irritation. Alternatively, you can use a clean, soft handkerchief soaked in chamomile to compress the area for 1-2 minutes. If you take care of yourself in this way, along with paying attention to your diet, getting enough rest, and exercising moderately, your nasal congestion and runny nose will gradually improve without the need for nasal sprays or rinses, unless you have chronic cold symptoms, sinusitis, or if nasal congestion persists for more than 3 weeks, accompanied by fever, thickened mucus, or pain in the sinus area, in which case you should consult a doctor.

Ear Fullness

The sensation of ear fullness during a cold or after recovery can occur because the virus causes inflammation and swelling in the tube connecting the middle ear to the throat, resulting in increased pressure in the middle ear. This can lead to a feeling of fullness in one or both ears, which can be bothersome. It may also be due to the virus causing inflammation in the middle ear. Reports indicate that ear fullness after a cold is often associated with stress and insufficient rest. Therefore, doctors recommend getting enough rest, managing stress, drinking more warm water than usual, eating nutritious foods, increasing your intake of fruits and vegetables, and exercising regularly. You should also avoid dust and loud noises. If symptoms do not improve, you should have your ears checked for abnormalities in the middle ear and examine the nasal cavity.

Sore Throat

Having a sore throat along with a cold is due to an upper respiratory tract infection, which can cause irritation and pain in the lower throat area. This symptom does not necessarily require medication; simply taking care of yourself early on can prevent complications.

Increase your intake of warm water, especially for those who are coughing and producing phlegm, as water helps thin the phlegm and makes it easier to expel, while also reducing throat irritation.

Gargling with saltwater is an effective remedy for a sore throat. Mix 1 teaspoon of salt with 1 cup of warm water, stir until dissolved, and gargle with the solution while tilting your head back to allow the saltwater to coat the throat tissue. Repeat this 4 times a day.

Citrus fruits like lemons, oranges, tamarind, and passion fruit can help reduce sore throat symptoms due to their citric acid content, which also provides vitamin C to boost the immune system against viruses and bacteria, shortening the duration of a cold. For example, mix lemon juice with 1 cup of warm water and gargle 2-3 times a day, or squeeze lemon juice with a pinch of salt and sip frequently. Alternatively, mix the juice of half a lemon with half a cup of warm water and add 1 teaspoon of honey to drink; the sourness of the lemon helps stimulate saliva production and reduce throat irritation, while honey has soothing properties for sore throats. For oranges, prepare a drink by squeezing juice from 3 oranges, adding lemon juice and sugar (1 tablespoon each) and half a teaspoon of salt, and sip frequently to help relieve cough and phlegm while soothing the throat.

Avoid smoke and pollution, including fumes from household cleaners or paint, and refrain from smoking, as these can exacerbate throat pain.

Limit speaking if throat pain worsens to the point of laryngitis, causing irritation when speaking or temporary loss of voice. Ensure you get enough rest and keep your body warm.

Adjust the humidity in your room slightly to increase moisture in the dry air, which helps prevent dryness in the throat. You can place a bowl of water in the room or set up a plant pot, except in the bedroom.

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