
It starts with a scratchy throat, a sudden wave of fatigue or a slight sniffle — the telltale signs that a cold may be on the way. While there’s no surefire way to stop a cold in its tracks, taking immediate action can sometimes lessen its severity or even prevent it from fully developing. The key? Acting fast with hydration, rest, immune support, stress management and good hygiene. Here’s how to give your body the best chance of fighting off that cold before it takes hold.
1. Hydrate, Hydrate, Hydrate
Staying hydrated is one of the most effective ways to help your body combat an oncoming cold. Fluids help thin mucus, making it easier to clear out irritants and viruses before they can take hold. Research suggests that proper hydration supports immune function and may help shorten the duration of colds.
Here’s how to maximize hydration:
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Opt for warm fluids like herbal teas, broths and lemon water to soothe the throat while keeping hydration levels up.
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Drink plenty of water throughout the day, aiming for at least 8 cups.
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Avoid dehydrating beverages like alcohol and excessive caffeine, which can contribute to dehydration and weaken immune function.
2. Prioritize Rest and Sleep
When your body senses an infection, it ramps up its defenses — and sleep is critical for this process. Quality rest allows the immune system to produce infection-fighting cells and proteins while reducing inflammation.
To optimize sleep for recovery:
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Aim for 7-9 hours of uninterrupted sleep to give your body the best chance of fighting off illness.
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Take short naps if needed. A 20-minute power nap can help if you’re feeling drained but struggling to sleep through the night.
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Reduce screen time before bed, as blue light from devices can interfere with melatonin production and make it harder to fall asleep.
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Create a bedtime routine that promotes relaxation, such as sipping chamomile tea or diffusing calming essential oils like lavender.
By prioritizing hydration and sleep, you’re giving your immune system a strong foundation to fight off a cold before it fully develops.
3. Support Your Immune System With the Right Supplements
Boosting your immune system at the first sign of a cold can make a difference in how your body responds. Certain vitamins, minerals and natural remedies can help support your immune system and reduce symptom severity.
Key immune-supporting supplements:
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Vitamin C – Found in citrus fruits, bell peppers, and leafy greens, vitamin C is thought to be a potential immune booster that may help reduce the duration of colds.
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Zinc – This mineral supports immune function and has been shown to shorten cold symptoms when taken at the onset.
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Elderberry & Echinacea – These natural remedies have antiviral properties that can help support the immune system.
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Probiotics – Maintaining gut health is crucial for overall immunity, and probiotics can help balance good bacteria in the digestive system.
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Biovanta Throat Spray & Lozenges – Formulated with clinically proven natural ingredients, Biovanta’s Immunity Throat Spray and Immunity Lozenges soothe irritation and support respiratory health.
4. Manage Stress to Help Your Immune Response
Chronic stress weakens the immune system, making it harder for your body to fight off infections. Managing stress effectively can give your body a better chance of resisting illness.
Ways to reduce stress:
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Practice deep breathing – A few minutes of slow, deep breaths can help lower stress levels.
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Engage in mindfulness or meditation – Apps and guided practices can be effective in reducing anxiety and promoting relaxation.
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Move your body – Gentle exercises like yoga or stretching can help lower stress and boost immune function.
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Take breaks and prioritize relaxation – Even a short walk outside or listening to calming music can help reset your mind and reduce stress hormones.
5. Practice Good Hygiene to Avoid Further Exposure
Even if you’re already feeling under the weather, preventing additional exposure to viruses can help reduce the severity of your symptoms and stop the spread to others.
Key hygiene habits:
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Wash your hands frequently – Use soap and water for at least 20 seconds, especially after touching shared surfaces.
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Avoid touching your face – Viruses enter through the nose, mouth, and eyes, so keeping hands away from your face helps prevent infection.
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Use a clean tissue or elbow when sneezing or coughing – This minimizes the spread of germs and protects those around you.
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Sanitize high-touch surfaces – Regularly disinfect doorknobs, phone screens, keyboards, and other frequently touched items to minimize virus transmission.
6. Keep Your Environment Cold-Fighting Friendly
Creating a supportive environment can make a big difference in how your body fights off a cold. Viruses thrive in dry conditions, and your home can either help or hinder your recovery. By making a few simple adjustments, you can reduce irritation, promote healing and prevent the spread of germs to others. Here’s how to set up your space for recovery and prevention.
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Use a humidifier to maintain moisture in the air, which can soothe throat irritation.
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Disinfect high-touch surfaces like doorknobs, phone screens and keyboards.
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If possible, take a day to rest at home to prevent spreading germs while allowing your body to recover.
Where to Find Biovanta Products
Taking action early can make a difference in how you feel and potentially reduce the severity of a full-blown cold. Having immune-supportive products like Biovanta’s Immunity Throat Spray on hand can provide proactive care.
Not sure which Biovanta product is right for you? If you’re just starting to feel the initial effects of a cold, get our Immunity Throat Spray or Immunity Lozenges to support the immune system. If you’re sure you have a cold and need symptom relief (i.e., fever, sore throat, etc.), our Multi-Symptom Relief Spray can help you find quicker relief.
Ready for a natural solution to support your immunity and alleviate cold symptoms? Visit our Store Locator to explore a list of retailers and online platforms where our scientifically-backed, natural cold and flu remedies are available.
FAQs
1. Which Biovanta product is right for me if I'm feeling a cold coming on?
Try our Cold & Flu Respiratory Defense Spray or Immunity Lozenges to support your immune system during the first sign. It’s also a good idea to stock up on our Multi-Symptom Relief Spray in case a cold comes on.
2. What are the active ingredients in Biovanta's products?
Biovanta’s products contain lysozyme, lactoferrin, aloe vera, plant-based aspirin and menthol, all of which are scientifically formulated to support respiratory health and immune function.
3. Do you ship internationally?
We currently do not offer international shipping.