How to fight off a cold


To effectively combat a cold, you should:

  1. Avoid deliberate cold exposure when feeling unwell or run down, as it may stress the immune system. Instead, opt for resting and keeping warm 1.
  2. Nasal breathing is recommended over mouth breathing to reduce the risk of infection 2.
  3. Focus on rest when experiencing whole-body malaise or a tickle in your throat, suggesting your immune system is already fighting off an infection. Quality sleep is crucial 3.

    Deliberate Cold Exposure

    Learn about the effects of deliberate cold exposure on the immune system and when it's best to avoid it when feeling sick.

    Huberman Lab

    AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies
  4. Engage in appropriate exercise to activate your immune system when feeling healthy 3.
  5. Support your gut microbiome through proper diet 4.
  6. When feeling slightly run down, take a hot shower and prioritize sleep instead of rigorous exercise 4.
  7. During cold weather, take measures to prevent your nasal passages from drying out, especially when coming indoors from the cold, which can increase susceptibility to illness 5.
  8. Pay attention to sleep quality and stress levels, as they can affect immune function 6.
  9. Learn from patterns of behavior and life events that precede illness to avoid future cold or flu episodes 7.

Find more tips and insights on preventing and treating colds and flu by checking out the full episodes I've referenced.