Top Disease Expert's Proven Tricks to Quickly Recover from Colds

As of 2025-11-10T12:39:58+00:00, one of the UK's leading experts in disease control, Professor Tim Spector, has shared his personal strategies for quickly recovering from colds. Spector, who rose to prominence during the COVID-19 pandemic as a top expert in tracking and studying the disease, has experimented with various methods over the years to reduce the length and severity of viral illnesses.

According to Spector, one of the first things he tried was cutting dairy, but that did not work. He also attempted the "Italian method" of raw garlic and half a bottle of red wine, which only resulted in a hangover along with the cold. However, after years of trial and error, Spector has now developed an effective solution.

At the first sign of a cold, Spector uses a barrier nasal spray, such as Vicks First Defence or a concentrated saline spray, which he says works about a quarter of the time. He also emphasizes the importance of increasing his intake of fermented foods like kimchi, kefir, kombucha, and miso, as research shows this can reduce the risk of getting a new cold by around 20% and decrease symptoms by a third.

Additionally, Spector advises against relying on vitamin C supplements, as he considers them a "waste of time." Instead, he recommends ensuring you get enough vitamin C through your diet by consuming foods like kiwis, peppers, and broccoli. If a cold persists and leads to sinusitis, Spector also recommends doing nasal rinses to help clear the sinuses.

Overall, Spector's proven cold-fighting regimen involves a combination of targeted remedies and lifestyle changes, which he believes can help people get fit fast when they fall ill.