How to Feel Better Faster this Winter
Winter Coughs and Colds: A Pharmacist’s Guide to Understanding Viruses, Bacteria, and How to Feel Better Faster
For pharmacists, winter is one of the busiest seasons—not just because of the cold weather, but because of the steady stream of people coming in with sniffles, sore throats, lingering coughs, and concerns about whether they need antibiotics. If you’ve found yourself wondering whether your cold needs more than just rest and hot tea, you’re not alone.
In this post, let’s walk through the common causes of winter coughs and colds, explain the difference between viral and bacterial infections, and offer practical advice to help you recover more comfortably—and sensibly.
Viruses vs Bacteria: What’s the Difference?
Most winter coughs, colds, and sore throats are caused by viruses. These include rhinoviruses, coronaviruses (including the common cold type), influenza, and respiratory syncytial virus (RSV). These infections are highly contagious, often spreading through droplets in the air when someone coughs or sneezes, or from touching contaminated surfaces.
Viral infections typically cause:
Runny or stuffy nose
Sore throat
Cough
Fatigue
Mild fever
Muscle aches
The key thing to remember? Antibiotics do not work against viruses. Taking antibiotics for a viral infection won’t help you get better any faster and can contribute to antibiotic resistance—something we’re seeing more and more of in the community.
Bacterial infections, on the other hand, are caused by bacteria and may follow a viral illness or appear on their own. Common bacterial infections in winter include:
Strep throat (caused by Streptococcus pyogenes)
Bacterial sinusitis
Chest infections such as bacterial bronchitis or pneumonia
These tend to cause:
A persistent high fever (often above 38.5°C)
Pus on the tonsils (with strep throat)
Facial pain and pressure that doesn’t improve
Mucus that changes colour and becomes thick and green/yellow after 7–10 days
In these cases, antibiotics may be appropriate—but only after a proper assessment by a doctor.
So, When Should You See the Doctor?
Pharmacists often tell customers to look for the following signs that may suggest something more than just a viral cold:
Symptoms lasting longer than 10 days without improvement
Difficulty breathing, chest pain, or shortness of breath
High fever that doesn’t come down with paracetamol or ibuprofen
A worsening cough that produces discoloured or bloody sputum
Severe sore throat or trouble swallowing
If you’re experiencing these, it’s worth checking in with your GP.
What Can You Do to Feel Better?
For most viral coughs and colds, rest, fluids, and symptom relief are your best tools. Here’s what is usually recommended:
Rest and Stay Hydrated
Your body needs energy to fight the virus. Don’t push yourself—especially in the early days. Drink plenty of fluids to stay hydrated and help thin mucus.
Paracetamol or Ibuprofen
These help manage fever, body aches, and sore throats. They can be taken individually or together (check with your pharmacist first if you’re unsure).
Cough Mixtures
There are different types depending on the nature of your cough:
Dry, tickly coughs: some of the commonly used medicines are no longer available in New Zealand. A spoonful of honey can soothe a sore throat and suppress coughing. It’s particularly effective when taken before bedtime.
Chesty, productive coughs: Expectorants like guaifenesin can help loosen mucus.
Nasal Sprays and Decongestants
A decongestant spray (like xylometazoline) can relieve blocked noses for a few days—but avoid using for more than 3–5 days to prevent rebound congestion.
Throat Lozenges or Sprays
These can offer soothing relief and some contain mild antiseptics to reduce inflammation.
Vapour Rubs and Inhalants
Menthol-based rubs or steam inhalations can ease congestion and help with sleep.
Zinc and Vitamin C
The evidence is mixed, but some people find these help reduce the duration or severity of a cold when taken at the first sign of symptoms.
The Role of Your Pharmacist
Pharmacists are highly trained in identifying symptoms that might need a doctor’s attention. They’re also a great first stop when you’re not sure what over-the-counter remedy is best for your symptoms—or whether you need to worry about your child’s lingering cough.
They are also there to help you make smarter choices about antibiotics. It can be frustrating to hear “you don’t need antibiotics,” especially when you’re feeling unwell. But part of their role is to ensure antibiotics are preserved for when they are really needed.
Preventing Winter Illnesses
Of course, the best treatment is prevention. A few practical steps can make a big difference:
Wash your hands frequently
Cover your mouth when you cough or sneeze (preferably with your elbow)
Keep your distance from others if you’re sick
Stay up to date with vaccinations—including flu and COVID-19
Keep your immune system strong with regular sleep, good nutrition, and exercise
Final Thoughts
Most winter coughs and colds will run their course in about 7–10 days, and while they can be a nuisance, they rarely require antibiotics. Understanding the difference between viral and bacterial infections—and knowing when to seek help—is key to managing your health responsibly during winter.
Your community pharmacist is happy to answer your questions, check your symptoms, and help you choose the right products to feel better sooner. You don’t have to go it alone this winter—stop by and have a chat.