Cold Season in Waterloo: What Actually Helps (and What Doesn't)

Every fall the shelves fill up with products promising to "boost your immune system." Some of what's out there helps a little, some doesn't help at all, and a few things genuinely prevent illness. Here's a pharmacist's honest take on getting through cold and flu season in Waterloo.

What actually prevents illness

• Your flu shot. The flu vaccine is the single most effective thing you can do to avoid influenza, and it's free in Ontario. It won't stop the common cold, but it protects against the virus that puts people in hospital. Here's when to get it and how to book at The Boardwalk.
• Staying up to date on COVID-19 vaccines, especially if you're older or have a chronic condition.
• Washing your hands often, with soap, for at least 20 seconds. Cold viruses spread mostly from hands to eyes, nose and mouth.
• Sleep. People who regularly sleep less than six hours catch more colds.
• Staying home when you're sick, so it stops with you.

Supplements: what the evidence says

Vitamin C. Taking it every day doesn't prevent colds for most people, though it may shorten them slightly. Starting it once you already feel sick doesn't appear to help. The exception is people under heavy physical stress, such as marathon runners, where regular vitamin C does seem to lower the risk.

Zinc. Zinc lozenges started within a day of the first symptoms may shorten a cold for some people. Expect a bad taste and sometimes nausea, and don't take high doses for weeks at a time. Avoid zinc nasal sprays or gels, which have been linked to permanent loss of smell.

Vitamin D. Many Canadians run low in the winter months. A daily vitamin D supplement may modestly reduce respiratory infections, mainly in people who are low to begin with. Ask us what dose makes sense for you rather than guessing, since more isn't better.

Echinacea. Studies are mixed, and products vary widely in what they contain. If you have a ragweed allergy, you may react to it.

"Immune boosters." This is a marketing phrase, not a medical one. No product makes a healthy immune system work "better." If a label promises that, be skeptical.

Before adding any supplement, check with a pharmacist. Some interact with prescription medications, and a few aren't safe in pregnancy.

If you do catch a cold

• Rest, and drink plenty of fluids.
• A spoonful of honey can ease a cough for adults and children over one year old. Never give honey to a baby under one.
• Saline spray or rinses help with a stuffy nose.
• Acetaminophen or ibuprofen can bring down a fever and ease aches. Check the label so you don't double up, since many cold products already contain one of them.
• Oral decongestants can raise blood pressure. Ask us first if you have high blood pressure, heart disease or thyroid problems.
• In Canada, over-the-counter cough and cold medicines aren't recommended for children under six.

Not sure whether it's a cold, the flu or COVID? Here's how to tell the difference.

When to see a doctor

• Trouble breathing, chest pain or confusion (call 911)
• A fever lasting more than three days, or any fever in a baby under three months
• Symptoms lasting more than 10 days, or getting better and then suddenly worse
• Severe ear pain, sinus pain or a sore throat that won't let you swallow
• Any illness on top of a serious chronic condition like COPD, heart failure or a weakened immune system

How we can help

Stop by 430 The Boardwalk or call (519) 578-3000. We'll help you pick a product that fits your symptoms and your other medications, at no charge. If you're too sick to come in, we offer free prescription delivery across Waterloo and Kitchener.