Influenza, commonly known as the flu, is a viral respiratory infection that can cause a range of symptoms such as fever, fatigue, cough, and body aches. While there is no cure for the flu, there are several natural remedies that may help alleviate symptoms and support the body’s immune system during this time. In this article, we will explore effective home remedies for influenza that can help you find relief and promote a speedy recovery.
1. Hydration: Drink Plenty of Fluids
One of the most important things you can do when you have the flu is to stay hydrated. Proper hydration is essential for flushing out toxins, maintaining a moist respiratory system, and replenishing fluid loss caused by symptoms like fever and diarrhea. Make sure to drink plenty of water, coconut water, herbal tea, fresh juices, and consume soups and broths. These fluids not only keep you hydrated but also help soothe your throat and promote the elimination of mucus and phlegm.
Pro Tip: You’ll know you’re drinking enough water and liquids if you have to urinate regularly and if the color of your urine is almost clear or pale yellow. If your urine is a deep yellow to amber color, it may indicate dehydration.
2. Rest and Sleep: Boost Your Immune System
Rest and sleep are crucial when you have the flu. Your body needs adequate rest to conserve energy and focus on fighting off the virus. Sleep helps strengthen your immune system, allowing it to work more efficiently in combating the flu. Prioritize rest and make sleep a priority by canceling your usual routine and giving yourself the time and space to recover fully.
3. Bone Broth: A Nutrient-Rich Elixir
Drinking warm chicken or beef bone broth can be incredibly beneficial when you have the flu. Bone broth helps to keep you hydrated while also providing essential nutrients like protein, sodium, and potassium. These nutrients support immune cell regeneration and help alleviate symptoms like nasal and sinus congestion. Opt for low-sodium bone broth or make your own by boiling chicken or beef bones. You can also freeze portions of broth for future use.
Read : 10 Zinc Rich Foods That Boosts Your Immunity
4. Zinc: Boost Your Immune System
Zinc is a mineral that plays a crucial role in supporting a healthy immune system. It helps your body produce germ-fighting white blood cells and may help ease cold and flu symptoms. Research suggests that zinc can help fight the flu virus and slow down its replication. While you can get zinc from a balanced diet that includes foods like red meat, shellfish, lentils, beans, nuts, seeds, dairy, and eggs, you can also consider taking zinc supplements or a multivitamin with zinc during flu season.
5. Saltwater Gargle: Soothe a Sore Throat
A saltwater gargle can help alleviate a sore throat and clear mucus from your throat. It is a simple and effective home remedy that can provide temporary relief. To make a saltwater gargle, mix 1/2 teaspoon of salt with 8 ounces of warm water. Gargle the mixture for about 10 to 30 seconds, ensuring it rinses your mouth and throat. Spit out the water and repeat 2 to 4 times. Avoid swallowing the saltwater and ensure children can gargle safely with plain water before attempting a saltwater gargle.
6. Herbal Tea: Soothe Your Throat and Boost Immunity
Several herbs have natural antiviral and antibacterial properties that can help fight off the flu virus. Herbal teas made from ingredients such as green or black tea, turmeric, ginger, garlic, and cloves can provide relief and support your body’s immune system. These hot herbal drinks are not only soothing to your throat and sinuses but also offer germ-fighting and antioxidant benefits. Sweeten your herbal teas with pure honey, which has natural antiviral and antibacterial properties. You can find pre-packaged herbal tea blends or create your own at home using dried herbs.
7. Essential Oils: Powerful Antiviral and Antibacterial Agents
Some essential oils have been found to possess antiviral and antibacterial properties, making them valuable allies in fighting off viruses and bacteria. Tea tree oil, for example, has been shown to slow down the multiplication of the flu virus. Other essential oils like cinnamon, peppermint, eucalyptus, geranium, lemon, thyme, and oregano may also have natural antibiotic and antiviral effects. Use essential oils as directed, avoiding ingestion as many are toxic. Most essential oils can be used topically after dilution with carrier oils like almond or olive oil. You can also add fresh and dried herbs and spices to your food to obtain similar benefits.
Note: Essential oils may have different effects on children, pregnant or breastfeeding women, and pets. Exercise caution and consult a healthcare professional before using essential oils in these situations.
8. Humidify Your Space: Combat Dry Indoor Air
The flu virus thrives in dry indoor air, which can increase the spread of the virus. Combat this by using a humidifier to add moisture to your home and workplace. Increasing humidity can help reduce flu viruses in the air, while also soothing your nasal passages and lungs. Additionally, breathing in steam from a warm pot of water or using steam inhalation can help alleviate congestion, soothe your nose and sinuses, and relieve chest tightness. However, be cautious to avoid scalding or burning yourself when using steam.
9. Manage Stomach Flu Symptoms: Follow a BRAT Diet
If you have the stomach flu, also known as gastroenteritis, it’s important to eat small amounts of food at a time to soothe your stomach and prevent further irritation. Following a BRAT diet (bananas, rice, applesauce, toast) can provide relief and help curb symptoms like nausea, vomiting, stomach cramps, and diarrhea. Other easily digestible foods include cooked cereals like oatmeal and cream of wheat, gelatin (Jell-O), boiled potatoes, grilled or boiled chicken, and soups and broths. Avoid foods that may irritate your stomach, such as milk, cheese, caffeine, spicy foods, fried foods, fatty foods, and alcohol.
Read : Influenza ; Types, Causes, Symptoms, treatments
10. Differentiating between Flu and Cold Symptoms
It’s essential to understand the difference between flu and cold symptoms to determine the appropriate course of action. Flu symptoms typically include fever, chills, headache, body aches, runny or stuffy nose, sore throat, dry cough, tiredness, and fatigue. On the other hand, the stomach flu, or gastroenteritis, causes digestive symptoms like chills, fever, nausea, vomiting, stomach cramps, and diarrhea. It’s important to seek medical attention if you experience severe symptoms or if you have pre-existing health conditions that may put you at higher risk of complications.
11. When to See a Doctor
While most cases of the flu can be managed at home with rest and home remedies, there are instances when medical attention is necessary. If you have trouble breathing, chest pain, a fever higher than 100.4°F (38°C), chills or sweating, mucous that’s an unusual color, blood in your mucous, or a severe cough, it’s important to see a doctor. Additionally, if you have a chronic health condition like asthma, heart disease, lung conditions, diabetes, kidney disease, liver disease, stroke, epilepsy, or sickle cell anemia, consult with your doctor if you develop the flu.
12. Natural Supplements and Remedies: What the Science Says
Many people turn to natural supplements and remedies to alleviate cold and flu symptoms. While the scientific evidence is mixed, some remedies show potential benefits. Vitamin C, for example, may help shorten the duration of a cold by a day or so. Echinacea and zinc have also shown some promise in reducing the severity and length of cold symptoms. Elderberry extract may be effective in reducing flu symptoms, particularly when taken within the first few days. Garlic, ginseng, and andrographis are believed to have immune-boosting properties, but more research is needed to establish their effectiveness.
It is important to consult with a healthcare professional before starting any new supplements or remedies, especially if you are pregnant, have a medical condition, or take medications that may interact with these substances. Additionally, make sure to follow the recommended dosages and guidelines provided by reputable sources.
Conclusion
While there is no cure for the flu, there are several natural remedies that can help alleviate symptoms and support your body’s immune system during this time. By staying hydrated, getting ample rest, consuming nutrient-rich foods and beverages, practicing saltwater gargles, using essential oils and humidifiers, and following a BRAT diet for stomach flu symptoms, you can find relief and promote a speedy recovery. Remember to seek medical attention if your symptoms worsen or if you have underlying health conditions that may increase your risk of complications. Stay well and take care of yourself!