It seems like everyone’s got a case of the sniffles these days.
Americans are currently grappling with a “quad-demic” as a mix of three respiratory viruses and one nasty stomach bug wreak havoc across the country.
The smartest move: not waiting until you’re coughing up a lung or huddled by the toilet bowl to stock up on cold and flu essentials. The Post talked to the experts to get the lowdown on what you need to have on hand to make it through the season.
In the medicine cabinet
If you want to avoid scrambling for relief when sickness strikes, there are a few over-the-counter lifesavers you’ll want in your medicine cabinet.
“Cough medicine with dextromethorphan can calm coughs, while guaifenesin helps loosen mucus,” Dr. Neil Bhavsar, an emergency medicine physician at Columbia & Cornell Integrated Emergency Medicine Residency at New York Presbyterian, told The Post. “Stock up on fever reducers like acetaminophen or ibuprofen as well.”
If sinus issues are hitting hard, nasal sprays with phenylephrine or oxymetazoline can help clear congestion, said Christopher Gold, an internal medicine specialist at Mount Sinai Doctors-Ansonia.
But here’s the catch: You don’t want to overdo it. Gold recommended limiting nasal spray use to just three days to avoid a dreaded rebound effect, which he warns could trigger a cycle of overuse.
For more significant sinus congestion or head colds, Gold said oral decongestant pills that contain pseudoephedrine could help, but with caution.
“Pseudoephedrine does have the potential to slightly elevate blood pressure, especially for those with existing hypertension, or cause restlessness or an elevated heart rate, so this is something to take into consideration,” he explained.
When shopping for decongestants, Gold advised steering clear of those that contain phenylephrine. “Recent evidence concludes that it does not usually provide much benefit and can cause similar side effects,” he said.
For a sore throat, lozenges are your best friend. Gold said they’ll help soothe the pain and relieve that lingering post-viral cough that many patients complain about. Some cough drops even contain menthol to help clear the airways.
One important note: “Many over-the-counter medications contain multiple active ingredients, so it is prudent to look at the medicines they contain to ensure you are not doubling up on some ingredients,” Gold cautioned.
Don’t skip the supplements
While it’s smart to remain skeptical about the effectiveness of some supplements, experts say there are a few that could actually help you fend off illness and start feeling better faster.
“Taking Vitamin C regularly could reduce the severity and length of a cold,” explained Bhavsar. “Zinc lozenges can also help if taken early, but avoid taking too much to prevent stomach issues.”
Gold also gave Zinc the thumbs up, though he said it seems to work best when taken at the first sign of symptoms.
“Echinacea and elderberry are often considered as well to help shorten the duration of the flu or alleviate symptoms, though evidence is mixed,” Gold said.
For preventing infections, Bhavsar suggested probiotics to boost the immune system, and Vitamin D if you’re low on it.
In the kitchen
Feeling better doesn’t just come in a bottle — there are plenty of at-home remedies that can provide comfort, too.
“Honey is not only soothing, but also contains antibacterial and anti-inflammatory components that can be helpful for a cough or sore throat,” said Gold. “This can sometimes be as effective as over-the-counter cough syrups.”
Bhavsar agreed about honey’s benefits but offered a crucial warning: “It can be toxic for children less than one year of age as they are not developed enough to process it.”
Your pantry holds another weapon: salt.
“Salt water gargles can be soothing for a sore throat and also help loosen secretions,” Gold said.
If congestion’s got you down, Gold suggested trying a sinus rinse. You can make one at home using non-iodized salt, baking soda, and distilled water. Just grab a neti pot or saline bottle (available at most drugstores) to clear out nasal passageways.
And don’t forget fluids. “Focus on fluids to stay hydrated – water, tea, or broth work great,” Bhavsar said. “Chicken soup is also a classic for a reason, it soothes and may reduce congestion.”
In addition, foods packed with vitamins, like fruits, veggies and lean proteins, can help speed up recovery, Bhavsar said.
Must-have tools
Some gadgets aren’t just for comfort — they’re essential for monitoring and managing your symptoms.
“Having a thermometer at home is always recommended,” Gold said. “While types and accuracy can vary, the best thermometer depends on what is easier to use.”
For instance, a digital or oral thermometer is quick and easy for adults, while a tympanic thermometer, which is inserted into the ear, may be more convenient for infants.
For those with serious underlying health conditions like heart disease or lung issues, Gold suggested using a pulse oximeter to check your oxygen levels. “If low, this can potentially signify a worsening lung infection or developing pneumonia.”
You might also consider getting a humidifier. While the evidence on the benefits of humidified air or cool mist isn’t consistent, Gold said many patients report symptomatic relief when using them.
