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There's still no cure for the common cold, but there are steps you can take to reduce the accompanying symptoms. We asked for tips from Robert Ivker, D.O., an assistant clinical professor at the University of Colorado School of Medicine in Denver, who specializes in holistic medicine, and Tanya Y. Jones, M.D., an associate professor of family medicine at the Morehouse School of Medicine in Atlanta.

GET IT BEFORE IT GETS YOU

"The key to fighting a cold is recognizing the symptoms early," advises Ivker, who wrote Sinus Survival: The Holistic Medical Treatment for Allergies, Colds, and Sinusitis (Tarcher/ Putnam). He suggests 5,000 milligrams of vitamin C three or four times daily with meals at the first sign of a cold to enhance immune response. Look for pills labeled Ester-C rather than those derived from ascorbic acid, which is not as potent and can upset the stomach. Too much vitamin C can irritate the gastrointestinal tract, so limit this high dosage to three days. Ivker also recommends taking zinc gluconate lozenges every two hours to reduce the duration of cold symptoms.

BREATHE EASY

Colds spread easily in the winter months, when we spend more time in overheated, poorly ventilated rooms. "Heat dries out natural moisture in the air, making it easier for the cold virus to lodge in dry, cracked nasal passages," Jones says. Use a humidifier to renew moisture and lessen congestion. Or heat a pot of water and make a "tent" for your head with a towel, leaning over the steam for a few minutes. Ivker suggests adding a few drops of eucalyptus or tea-tree oil, available in health-food stores, to a steam inhaler or a warm bath to open up breathing passages. Be sure to keep the humidifier clean and disinfected.

FOLLOW YOUR NOSE

For uncontrollable sneezing, Jones prescribes antihistamines such as Claritin and Allegra and recommends over-the-counter decongestants like Tavist-D and Dimetapp. For nasal soreness, apply petroleum jelly or vitamin A or D ointment in the nostrils and around the edges.

COUGH IT UP

The kind of cough you have depends on the stage of the cold. You may begin with a dry cough, then produce phlegm as the cold progresses. For productive coughs, Jones suggests cough syrup with guaifenesin, which loosens the mucus so you can cough it up. Dry coughs that interfere with sleep may be quelled with dextromethorphan.

SOOTHE SORE THROATS

Gargling with warm saltwater promotes healthy throat tissue. And throat lozenges with menthol, a local anesthetic, can temporarily relieve a raw, scratchy sore throat. Alcohol-based throat sprays and gargles can minimize bacteria and irritation, but Jones warns that such products may be harmful with prolonged use.

FIGHT FEVER, ACHES AND PAINS

A slight fever, up to 101[degrees]F, which can occur with a cold, should drop within 24 hours to a low-grade fever, 99[degrees]F to 100[degrees]F. Taking a pain reliever such as ibuprofen or acetaminophen can reduce fevers, aches and pains. To treat a child's cold symptoms, use acetaminophen, never aspirin, which has been linked to Reye's syndrome, a rare but often life-threatening condition that can result in brain and liver damage in children 12 and younger.

RELATED ARTICLE: Feed a cold.

Here's what to eat and what to avoid when you're fighting a cold:

* Drink hot decaffeinated tea to break up congestion. You may want to add ginger, an anti-inflammatory agent, or a peppermint leaf to increase circulation. Or try honey and lemon to soothe sore throats and coughs.

* Cut back on dairy to decrease mucous buildup. Drinking citrus juices like lemonade, limeade, orange juice and grapefruit juice can help nasal and throat tissues heal faster, says Tanya Y. Jones, M.D., an associate professor of family medicine at Morehouse School of Medicine.

* Add spices like ginger and cumin and herbs like horseradish to food to ease congestion. Capsaicin, the active ingredient in peppers, produces heat and speeds up your metabolism to set the healing process in motion.

* Eat chicken soup. A recent study by the American Academy of Family Physicians confirmed that eating soup is an effective way to increase your fluid intake and improve hydration while you're sick.--P.W.

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