• In the U.S., there are millions of cases of the common cold every year.
• If you feel a cold coming on, it’s important to act fast and get ahead of it.
• There are the top 5 things to do when you feel a cold coming on before it gets worse.

You wake up one morning with a scratch in your throat, a hint of congestion and a slight achy feeling throughout your body. You know the feeling: a common cold is coming on.

According to the Center for Disease Control and Prevention (CDC), the signs of a common cold are generally marked by a sore throat, runny nose combined with coughing and sneezing. In the U.S., there are millions of cases of the common cold every year.

If you suspect a cold, you might notice these symptoms:

• Congestion
• Sinus pressure
• Loss of taste and smell
• Sneezing
• Stuffy nose
• Postnasal drip
• Watery eyes
• Headache
• Chills
• Fatigue

As soon as you feel the symptoms of a cold coming on, take action before it gets worse. These are the top 5 things you should do when you feel a cold coming on.

Got a common cold coming on? Try these remedies.

1. Manage your stress

Did you know that stress can actually suppress your immune system? By finding ways to relieve and manage stress, you can boost your body’s ability to fight off the common cold.

To alleviate and manage stress, we recommend trying these options:

• Practice mindfulness and meditation.
• Incorporate deep breathing exercises into your daily routine.
• Try the Stress Buster Cognitive course, which teaches you how to destress and live easy, by changing the way you respond to stress.

2. Increase your Vitamin D intake

When you feel a cold coming on, it’s always a good idea to get in some extra vitamin D. Vitamin D can be taken in by natural sunlight as well as through supplements.

There is some evidence that people who have adequate amounts of the vitamin — a minimum of 1,000 IU per day— are less likely to get respiratory infections than those with lower blood levels.

3. Incorporate healthy, immune-boosting foods into your diet

If you’re suspecting a cold, it’s a great idea to incorporate healthy, immune-boosting foods into your diet. Diet can greatly impact our immune system’s ability to fight off infection. Foods such as fermented foods, leafy greens and switching to a Mediterranean diet are great when it comes to fending off the common cold.

4. Drink plenty of fluids

Have you had enough water lately? You may hear this touted again and again, but it’s important to drink plenty of fluid. Our bodies can only carry out their essential functions through proper hydration. If you’re feeling sick, it’s time to drink plenty more. Recommendations are to drink at least 60 ounces of water a day.

5. Make sure to get plenty of rest

With a cold comes fatigue, so if you feel one coming on, it’s important to get plenty of quality rest. Having plenty of sleep and rest increases the immune system’s ability to fight infection. In one study, researchers saw that there was a link between having shorter sleep and increased susceptibility to the common cold.

By getting plenty of sleep, your body will have a higher chance of fighting off the common cold, and getting better quicker.

If you’re struggling with sleep overall, consider trying the Sleep Fix Cognitive Therapy Course, as well. This powerful, easy 8-session course will change the way you’re sleeping, leaving your refreshed each day. The course is aimed at helping you to achieve better overall health, improved productivity and a better quality of life.

Don’t let the signs of a cold knock you down — catch it early with these 5 tips.