Supportive measures at the first signs of a cold

You probably know that moment. The one where you wake up and something feels off. Your energy is lower and there’s a faint scratch in your throat. It’s subtle, almost easy to ignore.
But it’s also your body whispering: “Please slow down.”

Most of us don’t listen.
Not because we don’t care, but because our society trained us to push. To be productive.

Why we get sick more often in colder months

The air is cold and dry, and this dries out the mucous membranes in your nose and throat, our body’s first protective barrier. When they’re dry, viruses can slip in more easily.
The same is true for air conditioning.

Viruses also survive longer in cold temperatures, increasing exposure even if you keep living the exact same way.

Less sunlight means less vitamin D, an important antiviral and immune regulator.
Less movement, too. We spend more time indoors, closer to others, with less fresh air circulating.

And then there’s the constant shifting: Cold outside, dry heated air inside. These rapid temperature changes create physiological stress for our system.

Add to that sleep deprivation, emotional stress, end-of-year fatigue, and your immune system becomes more vulnerable than you realise.

Your body sends soft signals

Often the signs appear long before the first symptoms.

Maybe you even wear a fitness ring or watch that tells you your HRV dropped, your resting heart rate is higher, your temperature rose slightly, or your recovery score is lower.

Responding early makes all the difference

These simple, nurturing measures can help stop a cold before it fully unfolds or at least make it milder and shorter.

Nutrition & fluids

Ginger-turmeric-lemon shot

• Anti-inflammatory, promotes blood circulation and loosens mucus

Honey

• Antibacterial
• Soothes coughs and has a calming effect on the throat
• Do not add to hot tea, as this destroys valuable substances
• Only suitable for children aged one year and older

Raw garlic

• Antibacterial and antiviral: Contains allicin, a sulphurous compound that is produced when garlic is chopped or crushed (is partially destroyed during cooking)
• Supports the immune system: Increases the activity of certain white blood cells 
• Rich in antioxidants

Drink plenty of fluids!

• Prevents dehydration, loosens mucus, supports metabolism and immune responses.
• Warm liquids are often more pleasant for sore throats.
• Warm vegetable broth: Easy to digest, provides electrolytes and warmth, soothes the stomach and throat.
• “Cold” tea (Erkältungstee), e.g. from Klostergarten (contains thyme 30%, elderflower 20%, lime blossom 20%, aniseed 5%, blackberry leaves 5%, fennel 5%, rosehip peel 5%, wild thyme 5%, liquorice root 5%).

Easily digestible, nutrient-rich foods such as soups and stews

• Provides vitamins, minerals and energy for healing processes
• Avoid highly processed, sugar-rich foods

Avoid alcohol and smoking

• Both impair the immune response and mucus-reducing mechanisms.

Respiratory tract & mucous membranes

Steam inhalation (with essential oils such as eucalyptus, peppermint, laurel, tea tree, lemon and cardamom).

• Moisturises the respiratory tract, loosens mucus and clears the airways.
• Inhibits virus replication.
• Caution: Do not use strong oils on small children.
• 2-4 times daily

Salt water gargle (lukewarm)

• Reduces germs in the throat, soothes sore throats and swelling.
• Gargle briefly several times a day.

Nasal irrigation / nasal douche (sinus irrigation)

• Removes viruses, relieves nasal congestion and promotes nasal breathing.
• Caution: use the correct saline solution and clean water.

Environment & hygiene

Increase humidity (humidifier / bowl of water on radiator)

• Dry air irritates mucous membranes; increased humidity makes breathing and sleeping easier.

Open windows / ventilate regularly

• Fresh air reduces the concentration of viruses indoors and improves air quality.
• Brief, vigorous airing is effective.

Wash hands frequently and thoroughly; keep your distance, wear a FFP2 mask.

• This reduces the transmission of pathogens to others and re-infection.

Avoid dry heat

• This dries out the mucous membranes.

Rest & stress management

Prioritise sleep! Even during the day. 

• Sleep is essential for repair and immune processes.
• Prioritise early bedtime (before 10 PM).

Reduce stress.

• Stress weakens the immune system.
• Breathing and relaxation exercises: Deep breathing activates the parasympathetic nervous system and improves sleep.

Reduce household chores and tasks

• Rest is important because asking the mitochondria to produce energy for movement means they have less capacity left for defense/fighting the illness.

Supplements

Zinc

• reduces the duration and severity of cold symptoms when taken within the first 24 hours after symptoms appear. 
• Recommended daily dose for cold treatment: 75-100 mg. High doses should not be taken for longer than 7-10 days. 

Vitamin D or short breaks in the sun (in Switzerland, 20 minutes is sufficient from May to August)

• Antiviral!
• Recommended daily dose: 10,000 IU / IE for a short period of time when illness is imminent, preferably together with K2

Vitamin C from natural vitamin C (such as acerola cherry). E.g. lozenges from A. Vogel

• Higher doses for a short period of time relieve symptoms. 

Selenium

• supports antioxidant defences and has an anti-inflammatory effect.

Echinacea / elderberry (Sambucus) 

Sage. For example, as tea

• soothes the throat and helps against coughing

Probiotics 

• support the intestinal flora, which is closely linked to the immune system.

Warmth & circulation

Hot shower/bath

Calf wraps/warm compresses (for chills or head/neck pain)

• Supports circulation, alleviates flu symptoms

If symptoms are severe, persistent or if there are risk factors: Seek professional advice.