We've all been there!. Adults average two to four colds a year, and the typical upper respiratory infection takes up to 10 days to clear.  BTW my clients average less than one per year. But that first sniffle, throat tickle, or cough doesn't have to be all doom and gloom. 

1. Pop zinc. It's not false advertising. Research shows taking zinc (the active ingredient in Zicam) lozenges, tablets, or syrup within a day of your first symptoms can reduce both their severity and duration. Taking a supplement regularly can help, too. 

2. Then find Zen. “When you're under stress, your immune system ends up under-reacting to viral and bacterial infections,” says Sandra Adamson Fryhofer, M.D., internist and past president of the American College of Physicians. Perhaps that's why University of Wisconsin researchers found mindfulness meditation training reduced the incidence, duration, and severity of a cold by 35 to 60 percent.

3. Jack up your H₂O intake and Neti Pot. “Hydration helps keep your nasal passages moist, so they can actually get rid of little particles from bacteria,” Dr. Fryhofer says.

4. Gargle some salt water. Evidence shows gargling with water a few times a day during cold and flu season may also help flush out bugs.

5. Pop a probiotic. In a recent study, probiotic supplements shortened the duration of a cold from 6 days to 4, made symptoms a third less severe, and halved the number of days subjects stayed home. Best one EVER: our own UF Balance here

6. Try an herbal remedy. There's evidence a little known chinese herb by the name of Yin Chaio can reduce a cold's severity, duration, and the number of days it knocks you horizontal. Like zinc, these drops should be taken at the first signs of sniffles. .

8. Pause your workout. Regular moderate exercise is best for warding off bugs, research shows. But once you've caught a cold, take a rest. “You just need to listen to your body,” Dr. Fryhofer says. “Don't try to push through it.

9. Get garlic breath. Used as a home remedy for its supposed antimicrobial and antiviral superpowers, garlic hasn't been formally studied much. However, some evidence shows it may ward off colds. Try our top garlic supplement order here or crush a clove with dinner.

10. Head to bed. Since sleep boosts immune function, that “pre-cold” may be a good indicator that you haven't been getting enough lately. A study in the Archives of Internal Medicine found that people who slept less than 7 hours a night were three times more susceptible to colds than those who slept 8 or more hours per night. Need more help....schedule an appointment today!