## Drink plenty of fluids Water, clear broth or warm lemon water with honey help relieve congestion in the chest and nasal passages, make breathing easier, and prevent dehydration. Avoid alcohol, coffee, and carbonated drinks with caffeine during your illness as they make it worse. ## Get plenty of sleep Sleep increases the efficiency of immune cells, which are active in fighting viruses. ## Gargle Gargling your throat with salt water (1/4 to 1/2 teaspoon of salt dissolved in an eight-ounce glass of warm water) relieves pain and reduces irritation in the throat. ## Moisturize the nasal mucosa Saline drops and sprays reduce congestion and make breathing easier. ## Consume honey Honey can help ===coughs in adults and children over one year of age (if not allergic). Consume it with hot tea or just stir it into warm water. Research has shown that a spoonful of honey eaten before bedtime improves sleep and reduces nighttime coughs and sore throats. ## Use a humidifier Remember to change the water in it daily and clean it according to the manufacturer's instructions. ## Take vitamin C Studies show that consuming 1000 to 2000 mg of vitamin C a day reduces the duration of colds in adults by 8 % and in children by 14 %. Doses above the upper limit (2000 mg) can cause side effects. ## Take zinc It regulates the production of lymphocytes (immune system cells), is involved in the synthesis of antibodies and interferons, and is an antioxidant. If you have an infection, you should take 20-30 mg of zinc per day. If you have zinc deficiency, you may need up to 50 mg per day to cope with a cold. ## Take echinacea An herbal supplement made from this plant is available in tablets, teas, and extracts. You should take 2400 mg daily. ## Consume black elderberry syrup Black elderberry is a traditional remedy used to fight colds in many countries around the world. It reduces the duration of a cold by an average of four days. ## Drink beet juice It is rich in dietary nitrates and increases the body's production of nitric oxide, which protects against respiratory infections. If you get sick, you should drink small amounts of juice several times a day. ## Take probiotics The intestine is home to 70 % of immune cells and its microflora protects the body from infections. Consumption of probiotic drinks containing Lactobacillus reduces the duration of colds, especially the manifestation of respiratory symptoms.