1. Rest and stay at home
If you feel weak, have a sore throat, runny nose or a fever, the first thing you need to do is stay at home. The body spends a lot of energy fighting the infection, so it needs rest. In addition, staying at home reduces the risk of infecting other people.

Doctor's advice:

Limit physical activity.
Sleep at least 7-8 hours a day to give your body time to recover.
2. Drink plenty of fluids
With a cold or flu, the body loses more fluid, especially if you have a high temperature or sweating. To avoid dehydration, drink water, warm tea, compotes or broths.

Healthy drinks:

Tea with lemon and honey.
Herbal infusions (chamomile, linden).
Cranberry or lingonberry fruit drinks, rich in vitamin C.
Avoid caffeine and alcohol, as they can worsen dehydration.

3. Control your temperature
A slight rise in temperature is a natural response to infection. However, if the temperature is above 38.5°C and causes severe discomfort, you can use antipyretic drugs.

Doctor's advice:

Use paracetamol or ibuprofen as directed.
Do not reduce the temperature below 38°C if it is well tolerated - this helps the body fight the virus.

4. Humidify the air
Dry air can worsen symptoms such as cough and runny nose. Use a humidifier or simply place a bowl of water in the room.

Additional advice:

Regularly ventilate the room to provide access to fresh air.

5. Rinse your nose and throat
If you have a stuffy nose or a sore throat, rinsing will help relieve the condition and prevent complications.

Tips:

For the nose, use a saline solution (you can buy it at a pharmacy or make it at home: 1 teaspoon of salt per 1 liter of boiled water).
Gargle with a solution of salt or soda, you can add a few drops of iodine.
6. Take vitamins and healthy foods
Maintain your immunity with proper nutrition. Include foods rich in vitamins C and D, as well as antioxidants, in your diet.

Healthy foods:

Citrus fruits, kiwi.
Ginger, honey.
Garlic and onions (natural antiseptics).
Nuts and fish rich in omega-3 fatty acids.
7. See a doctor if necessary
If symptoms worsen or persist for more than 5-7 days, be sure to see a doctor. This is especially important if:

You have severe chest pain or difficulty breathing.
A temperature above 39°C does not go down after taking medications.
A strong cough with green or bloody sputum has developed.
8. Maintain good hygiene to avoid complications and infecting others
Wash your hands often and thoroughly.
Use disposable tissues and dispose of them immediately after use.
Cough or sneeze with your elbow, not your hand.

A cold or flu can catch you by surprise, but the right steps can help you overcome the disease faster and avoid complications. The main thing is not to ignore your body's signals, follow your doctor's recommendations, and take care of yourself.