Getting over the flu quickly often comes down to supporting your body’s natural healing abilities. While there is no cure for the flu itself, several remedies can help relieve symptoms and shorten the duration of the illness.
Get Plenty of Rest
One of the most important things you can do when you have the flu is to rest as much as possible. The flu is a viral infection that cannot be treated with antibiotics. Instead, your body needs time to fight off the virus. Getting adequate sleep allows your immune system to function at full capacity.
Aim for at least 8 hours of sleep per night when you are sick. Take naps during the day if you are feeling run down. Don’t push yourself to work or be active when your body needs rest. Listen to its signals and sleep as much as you can.
Stay Hydrated
When you have the flu, it is easy to become dehydrated. Fever, sweating, vomiting, and diarrhea can all contribute to water loss. Drink plenty of clear fluids like water, broth, and electrolyte beverages to stay hydrated.
Aim for 8-10 glasses of fluid per day. Sip slowly instead of gulping. Popsicles and gelatin can also help you meet your fluid needs if you have trouble tolerating plain water.
Take OTC Medications
Over-the-counter (OTC) medications can help relieve uncomfortable flu symptoms like fever, body aches, congestion, and sore throat. The following OTC meds may provide symptom relief:
- Acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) for fever and pain
- Decongestants like pseudoephedrine to relieve congestion
- Cough suppressants like dextromethorphan for cough
- Expectorants like guaifenesin to loosen mucus
- Antihistamines like diphenhydramine (Benadryl) for sneezing and post-nasal drip
- Throat lozenges or sprays for sore throat
Carefully follow dosage instructions on the label. Avoid double-dosing with multiple products containing the same active ingredients.
Use a Humidifier
Running a cool mist humidifier can provide relief when your sinuses and throat feel dry and irritated. The added moisture soothes inflamed mucous membranes. This helps reduce congestion and coughing.
Be sure to clean and disinfect the humidifier regularly to prevent mold growth. Distilled or sterilized water is best for preventing mineral deposits.
Try Chicken Soup
Chicken soup may help shorten the duration of the flu. The warm broth soothes sore throat and provides fluids. Chicken soup also acts as a natural anti-inflammatory, which can help ease flu symptoms.
Make your own or buy prepared chicken soup with lots of vegetables. Avoid dairy-based soups if you have an upset stomach.
Gargle Salt Water
Gargling with warm salt water can temporarily relieve a sore and scratchy throat. The salt pulls fluid into inflamed tissues, reducing swelling. Salt water also helps flush out mucus and irritants.
Stir 1/2 teaspoon of salt into a glass of warm water. Gargle several times per day as needed for symptom relief.
Use Zinc Lozenges
Zinc gluconate or acetate lozenges may shorten the duration of the flu by a day or two. Zinc is thought to interfere with how viruses attach to cells in the nose and throat.
Start taking zinc lozenges within 24 hours of the onset of flu symptoms. Use as directed on the label until symptoms subside.
Try Elderberry Syrup
Elderberry syrup is a traditional remedy thought to have antimicrobial and anti-inflammatory effects. Some studies show elderberry can reduce flu symptoms by 2-4 days compared to placebo.
Look for a syrup containing at least 600 mg of elderberry. Take 1 tsp 4 times per day at the first sign of flu symptoms.
Use Antiviral Medications
Antiviral prescription drugs like Tamiflu (oseltamivir) and Relenza (zanamivir) may shorten flu duration by about 1 day if started very early on. They prevent viruses from spreading in the body.
See a doctor within 2 days of getting sick for antiviral medication. These drugs are most effective if started within 48 hours of symptom onset.
Avoid Decongestant Sprays
While decongestant nasal sprays offer fast relief, they should not be used for more than 3 days. Prolonged use can actually worsen congestion due to rebound swelling in the nasal passages.
Use saline nasal spray instead for congestion relief without adverse effects. Add a few drops of eucalyptus oil to enhance the decongestant action.
Apply a Warm Compress
Placing a warm, moist compress over your eyes, cheeks, forehead, or sinus areas thins out mucus secretions. This provides temporary relief of congestion and facial pain or pressure.
Use a clean washcloth soaked in warm water. Apply for 10-15 minutes as needed to ease discomfort.
Try Steam Inhalation
Inhaling warm, moist air can loosen mucus and clear congested nasal passages. This temporary reprieve can make breathing easier.
Boil a pot of water, remove from heat and tent a towel over your head. Breathe the steam for 5-10 minutes until mucus thins. Add menthol or eucalyptus oil to boost the decongestant effect.
Use Nasal Irrigation
Using a saline nasal spray or neti pot rinses away mucus and irritants to provide relief from congestion and sinus pressure. Saline hydrates inflamed nasal tissues.
Follow directions to mix the saline solution. Flush each nostril by spraying or pouring solution into one side and draining out the other.
Take Hot Showers
Inhaling steam from a hot shower can temporarily relieve congestion like a steam inhalation treatment. The hot water also soothes achy muscles.
Run the shower as hot as comfortably possible. Breathe in the steam for 5-10 minutes until your symptoms improve.
Use a Vapor Rub
Mentholated vapor rubs like Vicks VapoRub dilate blood vessels when applied to the chest or neck area. This produces a cooling sensation that makes breathing easier.
Apply a thin layer to your chest, throat, and upper back. The medicated vapors reduce congestion and coughing.
Drink Hot Tea
Sipping on hot tea can help relieve many flu symptoms. The heat soothes throat pain and helps thin mucus secretions. Many herbal teas also have antiviral, decongestant, expectorant, and anti-inflammatory properties.
Good options include green tea, peppermint tea, chamomile tea, or tea with lemon and honey.
Use Essential Oils
Inhaling the vapors from certain essential oils may provide relief for flu symptoms like cough, sore throat, and congestion. Try oils such as:
- Eucalyptus oil
- Peppermint oil
- Lavender oil
- Rosemary oil
- Oregano oil
- Tea tree oil
Add a few drops to a diffuser, bath, or steam inhalation treatment. Do not ingest essential oils.
Take Probiotics
Probiotic supplements containing beneficial bacteria may boost the immune system to help you recover faster. Probiotics support gut health and proper immune function.
Look for broad spectrum probiotics with at least 10 billion live active cultures. Take according to label directions.
Use Spices
Certain healing spices exhibit antiviral, decongestant, expectorant, and anti-inflammatory properties. Try adding these spices to food, drinks, or tea:
- Ginger
- Garlic
- Cayenne pepper
- Turmeric
- Cinnamon
- Cloves
Eat Immune-Boosting Foods
Consume vitamin and antioxidant-rich foods to keep your immune system strong. Try foods like:
- Citrus fruits
- Broccoli
- Spinach
- Yogurt
- Almonds
- Carrots
- Bell peppers
- Mushrooms
- Garlic
- Ginger
Avoid Dairy
Dairy products like milk, cheese, and ice cream tend to thicken mucus. While effects vary by individual, you may wish to limit dairy until flu symptoms resolve.
Substitute plant-based milk alternatives if desired. Completely eliminating dairy for a week or two may help you recover faster.
Skip the Alcohol
It’s best to avoid drinking alcohol when you have the flu. Alcohol dehydrates the body and disrupts sleep, both of which slow the healing process.
Steer clear of alcoholic beverages until your appetite and energy levels return to normal. Drink plenty of water and natural fruit juices instead.
Stop Smoking
Do not smoke or vape while you have the flu. Tobacco smoke irritates the airways and suppresses immune function. This can prolong flu misery.
Avoid all smoke inhalation during your illness. Consider using nicotine patches or gum if you are unable to quit entirely.
Control Fever Safely
A low-grade fever is part of your body’s natural defense against infection. But if a fever over 102 F persists for more than 3 days, contact your doctor.
Lower fever and relieve discomfort with acetaminophen or ibuprofen. Sponge baths with lukewarm water also help.
See a Doctor if Needed
Most cases of the flu resolve on their own with rest and supportive self-care. But contact your doctor if you experience:
- Difficulty breathing
- Bluish lips or face
- Chest pain
- Severe muscle pain
- Severe weakness or dizziness
- Fever or cough that persists over 5 days
Seek immediate medical care for serious flu complications like pneumonia, meningitis, or sepsis.
Practice Infection Control
The flu virus spreads easily through coughing, sneezing, and close contact. Reduce transmission to others by:
- Covering coughs and sneezes
- Washing hands frequently
- Disinfecting shared surfaces
- Avoiding crowds
- Wearing a face mask
Stay home from work, school, and errands until fever has resolved for at least 24 hours.
Conclusion
While uncomfortable, most flu cases resolve within 7-10 days with supportive self-care. Get plenty of rest, stay hydrated, and use OTC medications to relieve symptoms. Seek medical attention promptly if you experience any concerning or persistent flu complications.