The season of sniffles is upon us. These common-sense tips for prevention and treatment should be top of mind.

It doesn’t take much for cold and flu symptoms to take over. Even a mild case of the sniffles can make it difficult to navigate the demands of everyday life. 

It’s virtually impossible to avoid germs altogether, but you can make sure you’re ready to fight off an infection, whether it’s a minor cold or a full-blown case of the flu.

“I always share a few easy and simple methods with my patients when cold and flu season comes back around to keep them in the best shape,” said Dr. Tim Tiutan, board-certified internal medicine physician. 

“Not only does getting ahead offer protection but knowing what to do when symptoms start to come on, and what to have in your medicine cabinet, can help ease the burden of an oncoming illness.”

Preparation and prevention play important roles before a bug hits, but it’s also valuable to know how to effectively treat an illness and keep your loved ones from getting sick.

Prevent

Short of stashing yourself away in a bubble, there aren’t many failsafe ways to fully avoid germs. However, some basic hygiene and preventive care can go a long way toward minimizing your risk. Regularly washing your hands can help get rid of germs before you accidentally introduce them to your eyes, mouth or nose.

Maintaining an overall healthy lifestyle also helps ensure you’re in optimal condition if you do get sick. That means eating a nutritious, well-rounded diet and keeping up with your exercise routine. Also be sure to talk to your doctor or pharmacist about getting a flu shot.

Prepare

Knowing you can’t completely eliminate your exposure to germs, it’s a good idea to ensure you have everything you need to fight a cold or flu on hand. At least once a year, give your medicine cabinet a thorough cleaning. 

Discard any expired medications and replace products that have run low, especially those designed to help fight symptoms like pain relievers, fever reducers, decongestants, antihistamines and cough syrups. It’s also a good time to restock items like tissues, cough drops, hand sanitizer and antibacterial soap.

Treat

Once you’re sick, sleep is one of the best remedies. Your body can redirect energy toward healing when you’re sleeping, which helps boost your immune system. In addition to getting enough rest, it’s important to treat your symptoms, not just mask them. 

Because symptoms like fever, runny nose, chest congestion, cough and more can indicate a more serious problem, finding the root cause of the symptoms can be a more effective treatment strategy.

For example, some common remedies for chest congestion only mask the symptoms. One option that may provide temporary relief is a product such as Mucinex 12-Hour because it treats the cause of chest congestion by thinning and loosening excess mucus. 

Contain

Getting rest and managing your symptoms are easier when you stay at home, but it’s also the best way to prevent spreading germs to others. It’s not always practical, but if you can, limit yourself to one area of the house, away from family members. Cough into your elbow or a tissue, never your hands. 

Use antibacterial hand sanitizer and wipe down surfaces to minimize others’ contact with your germs. Take advantage of delivery or curbside services for essentials like groceries and talk with your employer about working remotely or using sick time until you’re feeling better.

This article was originally published by Family Features. 

Soothing Sips

Try these three ideas for soothing homemade hot drinks that can help ease colds and sore throats during the winter months:

Honey Lemon Ginger Tea

This classic remedy combines the healing properties of honey, lemon and ginger, known for their soothing effects on a sore throat and cold symptoms.

Ingredients:

• 1-inch piece of fresh ginger, sliced or grated
• 1 tablespoon fresh lemon juice
• 1 tablespoon honey
• 2 cups water
• Optional: a pinch of cayenne pepper

Instructions:

Boil the water in a small pot or kettle. Add the ginger to the boiling water and let it simmer for 5–10 minutes. Strain the ginger pieces out and pour the tea into a mug. Add the lemon juice and honey, stirring until the honey dissolves. Optional: Add a pinch of cayenne pepper for extra warmth and to help clear congestion.

Turmeric Golden Milk

Turmeric is well-known for its anti-inflammatory and immune-boosting properties, making this creamy drink an excellent choice for fighting winter colds and soothing sore throats.

Ingredients:

• 1 cup of milk (dairy, almond, or oat milk)
• ½ teaspoon ground turmeric or grated turmeric root
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground or fresh ginger
• 1 teaspoon honey or maple syrup
• A pinch of black pepper
• Optional: a pinch of ground cardamom or nutmeg

Instructions:

In a small saucepan, heat the milk over medium-low heat until warm (but not boiling). Add the turmeric, cinnamon, ginger, and black pepper. Stir well to combine. Let the mixture simmer for 5 minutes, allowing the spices to infuse the milk. Remove from heat and strain the mixture into a mug to remove any spice sediments (optional). Stir in the honey or maple syrup to sweeten.

Peppermint Eucalyptus Tea

This refreshing tea helps open the airways, relieves congestion, and soothes the throat. Peppermint and eucalyptus are both excellent for respiratory health.

Ingredients:

• 1 tablespoon dried peppermint leaves (or 1 peppermint tea bag)
• 2-3 drops of food-grade eucalyptus oil (ensure it’s safe for ingestion)
• 1 tablespoon honey
• 2 cups water

Instructions:

Bring water to a boil in a small pot or kettle. Add the peppermint leaves (or tea bag) and let steep for 5–7 minutes. Remove the tea leaves or bag, then add the honey and eucalyptus oil. Stir well.