To prevent a cold when you feel it coming on, you can take several effective steps to reduce symptoms and possibly shorten the illness:

• Get plenty of rest: Sleep boosts your immune system and helps your body fight off infection. Aim for 7–9 hours of sleep per night, especially when symptoms start

• Stay hydrated: Drink plenty of fluids like water, herbal teas, and broths to thin mucus and prevent dehydration. Hot liquids such as ginger tea with honey or chicken soup can soothe symptoms and support your immune system

• Use over-the-counter remedies: Pain relievers like ibuprofen or acetaminophen can ease early symptoms such as headache, fever, and body aches

• Avoid cold and damp environments: Keep warm and dry, as viruses thrive in cooler temperatures

• Practice good hygiene: Wash your hands frequently and avoid touching your face to reduce virus transmission

• Consider supplements: Zinc lozenges or syrup taken early may shorten cold duration, though evidence is mixed. Vitamin C and echinacea might slightly reduce symptoms or duration but are not proven cures

• Manage stress: Reducing stress through relaxation techniques like meditation or gentle exercise can help maintain immune function

• Gargle with salt water: This can ease sore throat and reduce nasal congestion

• Use a humidifier: Adding moisture to the air can help soothe irritated nasal passages and reduce cold symptoms

While no cure exists, these measures can help you "kill a cold before it starts" or lessen its impact when you feel it coming on

. Summary of key actions:

• Rest and sleep well
• Stay well hydrated with warm fluids
• Use pain relievers as needed
• Keep warm and avoid dampness
• Wash hands often and avoid touching face
• Try zinc, vitamin C, or echinacea supplements cautiously
• Reduce stress
• Gargle salt water
• Use a humidifier

These strategies combined give your body the best chance to prevent or fight off a cold early on.