Health and Wellness Resources

Congestion, Sore Throat, and Cough

Viruses are the cause of the “Common Cold” and the vast majority of Upper Respiratory Infections-URI’s. The symptoms can last from 2 days to 2 weeks, but most last about 1 week. The symptoms are self-limiting, which means they will resolve on their own without any treatment. Occasionally, the virus may cause fever, headache, body aches, fatigue, or weakness. Antibiotics do not treat viruses. Patience, fluids, OTC medications and time is generally all that is needed.

For congestion:

• Drink plenty of fluids! – Fluids help to thin the mucus and encourage drainage from a “stopped-up” nose.
• Increase the humidity in your environment – showers, humidifiers, hot soup, and warm beverages.
• Get plenty of rest – limit your activities as best you can.
• Sleep with your shoulders, neck, and head elevated – this will help you breathe a little easier at night.
• Saline nasal spray will help clear and decrease swelling in nasal passages.
• Try over-the-counter (OTC) medications specific to your symptoms – these medications will not shorten the length of the illness but may provide some temporary relief from the symptoms. Decongestants, antihistamines, and expectorants such as Tylenol Cold products, Dayquil, Nyquil, Sudafed Non-Drying, Claritin, and Mucinex may be helpful. Regular Tylenol or Advil will help with body aches and fever.
• Clear to lightly colored mucus, especially in the morning or evening, is very common with viral infections.

For sore throat:

• Gargle with warm salt water (½ teaspoon of salt per 6-8 oz. glass of warm water ) will help soothe your throat.
• Hard candy and/or throat lozenges or sprays may help with throat pain/irritation
• Tylenol or Advil may provide some relief.
• Eating small amounts of food frequently will help clear the post-nasal mucus from the back of your throat.

For cough:

• Use OTC cough suppressants sparingly. Expectorants (guaifenesin) are helpful in “breaking up” a cough. Coughing is the body’s attempt to clear the breathing passages.
• Totally suppressing the cough may lead to lung infections.

Nausea, Vomiting, Diarrhea

Viruses are the usual cause of nausea, vomiting, and diarrhea. These illnesses are usually self-limiting; which means the symptoms will resolve on their own in a few days. Occasionally, these viruses may also cause headaches, body aches, and fever.

For nausea and vomiting:

• Don’t try to eat anything while you are vomiting frequently.
• Try SIPS of clear liquids only. Examples of clear liquids are ice, water, soft drinks, tea, Kool-Aid, ice popsicles, sports drinks, and Jell-O. Avoid alcohol while ill.
• If you are doing well with sips, try to start drinking larger amounts frequently. It is important to try to replace the fluids you have lost through vomiting and/or diarrhea.
• When you are tolerating fluids well and have not had any vomiting for at least 8 hours, you can try the BRAT diet: Bananas, Rice, Applesauce, and Toast (No gravy, butter, or jelly, please!). You can also try plain bagels, saltine crackers, and baked potatoes. No cream soups, meats, vegetables, or salads.
• When you are doing well on the BRAT diet for at least 24 hours, you can gradually begin eating a regular diet. You should avoid any dairy products and fried foods for another day or so.
• You may try over-the-counter medications, such as; Bonine or Dramamine Less Drowsy (active ingredient: meclizine 25 mg.) every 6-8 hours as needed for nausea. Tylenol is a good choice for fever or aches because it is gentle on the stomach.

For Diarrhea:

• Follow the clear liquid diet as long as you are having frequent watery stools. Beware – sometimes sugar and caffeine may make diarrhea worse.
• As stools began occurring less frequently, you can try the BRAT diet (See above).
• When stools become soft and formed, you can gradually return to a regular diet. You should avoid dairy products and high-roughage foods, such as bran, whole grains, and salad for a few more days.
• You may try over-the-counter medications, such as Immodium AD or Kaopectate. Be sure to follow the instructions on the box carefully.

Cold and Flu

Can you tell the difference between the symptoms of the flu and the common cold? Flu symptoms typically come on suddenly and include fever, aches, chills, and tiredness – but how do they differ from cold symptoms?

Cold & Flu Symptoms Chart