1. Act fast to support your body’s natural defences

If you want to give yourself a chance to fight off a cold, then you need to start taking action as soon as you notice that scratchy throat or sniffly nose. The things that will help are surprisingly simple.

“Staying hydrated is essential, as it helps to keep the mucous membranes moist and more effective at trapping and expelling viruses,” Budd explains.

“Ensuring you get adequate rest is crucial, as it allows your immune system to function optimally, as is maintaining a balanced diet rich in vitamins and minerals and managing your stress levels. These will all support your immune system and are fundamental strategies that may aid in a quicker recovery.”

2. Consider supplementing with zinc

Zinc plays a pivotal role in our immune system – and some experts believe supplementing with zinc could make a difference to the length and severity of a common cold infection.

“Zinc supplementation is one option to consider, particularly if taken early in the course of symptoms,” Budd says. “Some research indicates that zinc may reduce the duration of a cold, potentially shortening it by a day or two, if taken within 24 hours of the first signs. Zinc is thought to interfere with the replication of the virus, making it a valuable early intervention.”

If you don’t fancy investing in a zinc supplement, there are plenty of ways to get zinc in your diet. Zinc-rich foods include legumes, seafood, nuts and seeds.

Is it possible to ‘fight off’ a cold before it sets in? A pharmacist explains how to stay sniffle-free for as long as possible