Colds and flus are something none of us can really escape. The sore throat and burning sinuses can make it hard to enjoy anything. The runny nose is gross. The cough makes it hard to be out in public. Missing work and canceling trips is terribly inconvenient. Having a cold is one of the most common reasons someone goes to the doctor. Yet, there is really nothing most doctors can provide. Usually it’s a simple “yep, it’s a cold, not dangerous, take some over-the-counter decongestants or fever reducers.” And those over-the-counter meds don’t work for everyone, in fact on average they are often no better than a placebo, and studies show they do not shorten the duration of the cold at all. There are a few treatments that work a little, but mostly I’m going to focus on the one that works the best, according to studies, which is Hypertonic “Extra Strength” Saline Nasal Spray.

Though a lengthy name, each part of Hypertonic “Extra Strength” Saline Nasal Spray is important. There are nasal sprays that aren’t hypertonic, and aren’t extra strength, so you have to look carefully at the drug store. There are many brands, but very little difference between the brands. The studies are clear: this spray reduces almost all the symptoms of a cold by 50% to 70%, and reduces the duration of the cold by 2 days on average, and can prevent a cold from even taking hold if used after an exposure to someone sick. It is easy to use, has no negative side effects, is cheap, easy to find, and completely natural. So what’s in it, and how does it work?

Saline is simply salty water. “Hypertonic” means that is has a higher concentration of salt than our body does. “Extra Strength” versions of hypertonic saline spray means it has a salt concentration of 2.4% to 3.0%, while the ones that don’t say Extra Strength usually have about 1.0% salt. Our bodies are 0.9% salt, so not much different. And what about other ingredients? A little bit of baking soda to balance the salt. That’s it! Salt, baking soda, and water. But how can something so basic it could have been made thousands of years ago end up more effective than modern medications? Sometimes that’s just how nature works out. Maybe one day modern medicine will develop a true common cold cure, but right now, everyone should have some saline spray in their medicine cabinet.

How does this simple remedy actually work? There are multiple ways. The chloride provided by salt helps the immune system fight viruses and bacteria. The concentrated salt water is damaging to viruses and bacteria itself as well. Also the salt draws water from body, creating a current that the viruses and bacteria have to swim against. Also, the spray loosens mucous congestion, helping dirty mucous flow out and clean out viruses and bacteria. These effects are short acting though, so it must be applied often. Four times a day, one spray in each nostril.

Some people may wonder about Covid. It has similarities to colds and flus, so does the saline spray work against it as well? Yes! It reduced the duration of covid by 2 days. Also, using the saline spray before and after exposure reduces the chance of catching covid by 62%! So if you go to a party or concert, do a nasal spray before and a few after over the next 24 hours, and more often than not you’ll prevent an infection.

There are some noses that are sensitive to the salt concentration, resulting in a burning sensation. If it’s really not tolerable, then using the basic Hypertonic Saline Nasal Spray, without the “extra strength” part, will not cause burning. Though not as effective, it’s better than nothing if your nose is too sensitive for the “extra strength” version.