clone surprising reasons your cold won’t quit.

and 6 ways to recover and finally feel better.

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A lingering cough. A stuffy nose that just won't quit. If you've ever felt like your cold is overstaying its welcome, you're not alone. Most of the time, those sniffles and coughs should clear up within a week or two, but there are things we do every day that can actually prolong or worsen your illness.

"People often assume that once their fever breaks or congestion improves, they're in the clear," shares MD Live by Evernorth family medicine physician and Associate Chief Medical Officer, Dr. Vontrelle Roundtree. "Your immune system is still in repair mode even after the worst symptoms subside. Seemingly harmless choices can set your recovery back or even cause rebound symptoms."

Six surprising things you're doing that set back your recovery, and six ways to feel better faster.

You're working too hard, too soon.

After being sick, it's tempting to dive right back into work and daily demands. However, constant stress keeps your body in a state of fight-or-flight, which can weaken your immune system and extend your recovery time.

Give your body time to heal.

Reintroduce work schedules, exercise routines, and other regular daily activities gradually to let your system fully recover before returning to your usual pace.

You're talking more than you should.

It's easy to return to regular conversations once you start feeling better, but your throat and airways may still be recovering. Meetings, long calls, and social plans can strain your vocal cords and respiratory system before they're fully healed.

Try to rest your voice.

If your throat still feels scratchy or a cough is still lingering, give yourself permission to speak less and let your voice rest. It's a simple yet powerful way to support healing.

You're sleeping with the heat on full blast.

Home heating systems often produce dry heat, which drains any moisture from the air. A lack of humidity can cause mucus to thicken and dry out, irritating your sinuses and making your cold congestion worse.

Keep your airways hydrated.

Using a cool-mist humidifier or opening a window can help keep your airways moist, allowing your body to clear lingering infections more efficiently than dry air.

If you're symptoms are getting worse instead of better, see a board-certified doctor in minutes to help.

What you need to know to decode your cough.

You're using the wrong meds to help with healing.

Using leftover medications or antibiotics prescribed for a different illness can delay proper treatment, cause unwanted side effects, and lengthen the time it takes to recover. And, if a virus is causing your symptoms, antibiotics won't help. Learn more here.

Use the right medications.

If you continue to experience fatigue, coughing, or congestion, a doctor can help rule out any complications and determine the best treatment to support your recovery, including possible prescriptions¹ or recommendations for over-the-counter medications.

You're not eating the right foods to fuel recovery.

When you are unwell, your sense of taste and smell can be affected, so the last thing you may feel like doing is eating. Skipping meals or relying only on snacks can slow down the healing process and leave you feeling run-down.

Fuel up with protein.

Protein provides your immune system with the amino acids it needs to rebuild and restore your body to its healthy self. Add lean proteins, such as eggs, beans, or chicken, to help your body recover more quickly.

You're ignoring lingering symptoms.

If your sinuses still ache, your muscles feel unusually sore, or your energy levels drop by midday, it may be your body's way of telling you that it hasn't fully recovered and still needs more time to heal.

Listen to your body.

Lingering symptoms, such as aches and fatigue, often serve as cues indicating that inflammation is still present in your body. Even if you feel 'better,' your body may not be done healing. Treat those signs as yellow lights to slow down, not green lights to resume your normal pace.

The next time you get sick from a cold, remember that recovery doesn't end when your symptoms fade. Providing your body with the time, rest, and nourishment it needs can mean the difference between feeling "mostly better" and truly well. If you have lingering symptoms, a quick visit with an MD Live board-certified doctor can provide the care and support you need to feel better faster.

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Posted date: February 03, 2026