5 Ways to Combat a Summer Cold


There is nothing worse than catching a cold in summer.

Instead of enjoying the beautiful warm weather, you’re left miserably sniffling and sneezing.

The duration of a cold will always depend on your body’s immune system – dependent upon the foods and fluids you consume, and your daily activity levels. However, you can improve your chances of a speedier recovery by following some tried and tested methods.

Here are a few tips to help conquer your sore throat, sneezing, runny nose, fever and cough quickly, so you can get back to what summer is all about – fun in the sun!

Up your fluids

This might seem like a no brainer, but if you have a cold, water will help to keep your body hydrated, essential for clearing out toxins and replacing fluids lost from a fever. Upping your fluids will also prevent respiratory secretions from thickening, helping to keep your airways open and make breathing easier. Fill up on drinks like water, hot herbal teas and broths.

Rest up

It’s easier said than done in the summertime, but in order for your body to recover from a cold, you must get plenty of rest. Sleep can actually be one of the most powerful weapons you have to fight the bug that’s keeping you down, so aim to get an extra hour or two of sleep each night to give your body that extra helping hand.

Spend some time outdoors

Whilst smashing yourself at the gym when you have a cold is definitely not recommended, it can be nice to go for a walk outdoors and soak up some sun. The vitamin D from the sun’s rays will boost your immunity and at the very least, help to give your body and mind a little energy booster.

Fight the cold with food

Food is medicine, so use food to nourish your body well and give yourself the best chance to get healthy ASAP!

  • Take advantage of delicious summer produce like all kinds of berries, papaya, oranges, kiwifruits and tomatoes. They’re rich in vitamin C and antioxidants and will give your immune system the boost it needs.
  • At dinner time, turn up the heat with a spicy curry or a chilli dish. Ingredients like ginger, garlic and chilli peppers are renowned for their anti-viral and anti-bacterial properties, as well as their ability to clear the sinuses.
  • Eat protein-rich foods – things like chicken breast, seafood, eggs, lean beef/pork/turkey, beans and lentils and nuts are great. Protein helps build immune cells and helps to prompt the immune response.

Treat the symptoms

While there’s no cure for the common cold, there are many over-the-counter treatments to help ease the symptoms:

  • Grab yourself some Armaforce. It’s a magic pill for colds (and our secret weapon here at 12WBT!). It’s an immune booster filled with a blend of powerful herbs and nutrients to provide relief of your symptoms whilst reducing the duration of your cold.
  • Drink hot tea with honey to ease a sore throat
  • Take a long hot shower or steam your face to open up the nasal passages
  • Soak aching limbs with a warm bath
Stephanie King BAppSc (Ex&SpSc), MBus (Marketing)
With a strong passion for human health, nutrition and physiological functioning, Stephanie lives and breathes all things wellness. Her Bachelor of Applied Science in Exercise and Sport allowed her to delve deeply into the inner workings of the human body and develop a strong understanding of how to integrate physical activity with disease prevention and the promotion of good health, rehabilitation, nutrition and sports performance. If she’s not training at the gym or going for runs, you’ll find her sipping on an iced long black near one of Sydney’s harbour or beach spots!

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