July 10, 2024

When the time weather changes, and it gets colder or warmer, the chance of catching the flu goes up.

The flu is a sickness that spreads easily and can make even really healthy people feel very tired and stuck in bed.

Dealing with all the symptoms, like fever, body aches, a stuffy nose, and a cough that won’t go away, can be hard.

But don’t worry! This article is here to help. It talks about 12 useful tips to help you get better faster and feel less sick.

So, let’s explore these tips together. Recovering from the flu might take a bit of time, but with these tricks, you’ll be on your way to feeling better sooner.

1. Rest is Key:

Rest is a cornerstone of flu recovery because it allows your body to divert energy and resources toward fighting the virus.

When you rest, your immune system can function more efficiently, producing the necessary antibodies to combat the flu.

Adequate sleep is paramount during this time, as it supports overall well-being and helps your body recover more quickly. Aim for 7-9 hours of quality sleep per night.

Deep, uninterrupted sleep is particularly crucial during this time, as it is when the body undergoes repair and regeneration.

If possible, create a comfortable and quiet environment conducive to restful sleep, and consider taking short naps during the day to supplement nighttime rest.

2. Hydration is Crucial:

Staying well-hydrated is imperative for multiple reasons when battling the flu.

Hydration helps in the elimination of toxins from the body, aids in maintaining a stable body temperature, and supports the optimal functioning of vital organs. 

Beyond water, herbal teas like chamomile or peppermint can offer additional hydration and bring comfort to a sore throat.

Clear broths, such as chicken or vegetable broth, not only provide fluids but also deliver essential nutrients.

To ensure proper hydration, aim for at least 8 cups (64 ounces) of fluids per day, adjusting based on individual needs and activity levels.

3. Nutrient-Rich Foods:

Eating a well-balanced, nutrient-rich diet is instrumental in supporting your immune system during flu recovery.

Focus on incorporating a variety of foods rich in vitamins and minerals. Vitamin C, found in citrus fruits, strawberries, and bell peppers, is known for its immune-boosting properties.

Zinc, abundant in foods like lean meats, beans, and seeds, supports the immune response. Antioxidant-rich fruits and vegetables, such as berries and leafy greens, help combat oxidative stress.

Lean proteins contribute to the repair and maintenance of tissues, while whole grains provide sustained energy and fiber.

4. Hot Soups and Broths:

Beyond their comforting nature, hot soups and broths serve as a multi-faceted remedy during flu recovery.

The warmth of these liquids helps soothe a sore throat and alleviate congestion by promoting the flow of mucus. 

The steam from hot soups can assist in clearing nasal passages, making breathing more comfortable.

Chicken soup, a classic choice, may possess anti-inflammatory properties and provide easily digestible nutrients.

Enhance the nutritional content of soups by incorporating a variety of vegetables and lean proteins.

Additionally, garlic and ginger, known for their immune-boosting properties, can be valuable additions.

5. Over-the-Counter Medications:

When grappling with the flu, over-the-counter (OTC) medications can play a pivotal role in alleviating symptoms and making the recovery process more bearable.

However, it’s imperative to approach these medications with caution and under the guidance of a healthcare professional.

Common OTC options include acetaminophen or ibuprofen for fever reduction and relief from body aches.

These medications not only help manage discomfort but can also contribute to an overall sense of well-being during the recovery period.

It’s crucial to note that not all OTC medications are suitable for everyone.
Individuals with pre-existing conditions or those taking other medications should consult their healthcare provider before using OTC flu remedies.

Additionally, adherence to recommended dosages is vital to prevent adverse effects. Overusing medications can lead to complications and may not necessarily expedite the recovery process.

6. Warm Baths or Showers:

The therapeutic benefits of warm baths or showers during a bout of the flu extend beyond mere comfort.

Immersing yourself in a warm bath can provide relief from the pervasive muscle aches and joint pain often associated with the flu.

The heat helps dilate blood vessels, improving circulation and promoting relaxation.

For an added soothing effect, consider incorporating Epsom salts into your bath. Epsom salts contain magnesium, which can further enhance muscle relaxation.

This natural remedy has been a go-to for relieving soreness and promoting overall well-being. However, individuals with certain health conditions, such as high blood pressure, should seek medical advice before using Epsom salts.

7. Gargle with Salt Water:

A simple yet effective remedy, gargling with salt water can bring considerable relief to a sore throat, one of the hallmark symptoms of the flu.

The salt helps to reduce inflammation, ease discomfort, and create an environment less conducive to the proliferation of viruses.

To prepare a saltwater gargle, mix about half a teaspoon of salt into a glass of warm water. Gargle with this solution several times a day, ensuring that the liquid reaches the back of your throat.

This practice not only soothes the irritation caused by continuous coughing but also helps to clear mucus and reduce the risk of secondary infections.

Moreover, saltwater gargling is a cost-effective and easily accessible remedy. It serves as a valuable addition to your flu recovery arsenal, complementing other measures to promote a faster return to optimal health.

8. Have a spoonful of honey to soothe a cough

Honey is a commonly used natural remedy to alleviate a sore throat or cough. Combining honey with tea not only helps keep you hydrated but also addresses flu symptoms.

This natural remedy is widely recognized for its effectiveness in soothing sore throats and coughs. For a double benefit, mixing honey with a warm cup of tea not only will keep you hydrated, but it also provides relief from flu symptoms.

Research, as highlighted in one study, revealed that honey surpasses common cough suppressants in controlling nighttime coughs among children aged two to 18 with upper respiratory tract infections.

This suggests that honey can be a more potent and natural alternative for managing cough symptoms in younger individuals.

However, it’s crucial to exercise caution with honey consumption in children. It’s advisable not to give honey to those younger than a year old due to the risk of botulism.

9. Humidify the Air:

Dry air can exacerbate respiratory symptoms during the flu. Using a humidifier adds moisture to the air, which can soothe irritated nasal passages and help relieve congestion. 

This is particularly helpful during the winter months when indoor heating systems can contribute to dry air.

Ensure that the humidifier is clean to prevent the growth of mold or bacteria.

Adding a few drops of eucalyptus oil to the humidifier may provide additional benefits, as eucalyptus is known for its decongestant properties. Keep the humidity level between 30-50% for optimal comfort and respiratory support.

10. Practice Good Hygiene:

During a flu recovery, maintaining excellent hygiene is paramount to prevent the spread of the virus and support your overall well-being.

Start by washing your hands frequently with soap and water, especially after coughing or sneezing.

Scrub all parts of your hands for at least 20 seconds, ensuring you clean under your nails and between your fingers.

Additionally, avoid touching your face, especially your eyes, nose, and mouth, as these are entry points for the flu virus.

If you need to cough or sneeze, do so into a tissue or the crook of your elbow rather than your hands to minimize the risk of contaminating surfaces or spreading the virus to others.

Consider using hand sanitizers with at least 60% alcohol when soap and water are not readily available. Keep hand sanitizer within easy reach, whether at home or when venturing outside.

Regularly disinfect commonly touched surfaces, such as doorknobs, light switches, and electronic devices, to curb the potential spread of the virus.

11. Stay Warm:

Maintaining an optimal body temperature is essential for supporting your immune system during flu recovery, especially if you’re dealing with chills and fever.

Dress in layers to regulate your body temperature, allowing you to adjust your clothing as needed. Use blankets or additional layers to keep warm while resting or sleeping.

Create a cozy environment by adjusting the thermostat to a comfortable temperature. Warm beverages, like herbal teas or hot water with lemon and honey, can not only provide comfort but also contribute to your overall warmth.

Avoid excessive exposure to cold environments, as this may divert energy from your body’s recovery efforts.

12. Follow Medical Advice:

Always adhere to the guidance and recommendations provided by your healthcare provider.

If you have been prescribed medication, take it as directed and complete the full course, even if your symptoms start to improve.

Keep your healthcare provider informed about any changes in your condition and report any new or worsening symptoms promptly.

In addition to medication adherence, it’s vital to attend any follow-up appointments scheduled by your healthcare provider.

These appointments allow for a thorough assessment of your recovery progress and provide an opportunity to address any lingering concerns or new symptoms that may have emerged.

Open communication with your healthcare team is crucial. Be transparent about your symptoms, even if they seem minor, as they may offer valuable insights into your overall health.

Share information about any over-the-counter medications, supplements, or alternative therapies you may be using to ensure there are no potential interactions with your prescribed treatment.


In summary, getting over the flu is tough, but taking care of yourself can speed up the process. Rest a lot, drink plenty of water, and eat good food. Hot soups and warm baths can make you feel better. 

Don’t forget to ask your doctor about medicines. Keep clean, stay warm, and follow these tips to bounce back faster. Listen to your body, and don’t hesitate to see a doctor if things don’t improve. Wishing you a speedy recovery!


Mousa H. A. (2017). Prevention and Treatment of Influenza, Influenza-Like Illness, and Common Cold by Herbal, Complementary, and Natural Therapies. Journal of evidence-based complementary & alternative medicine, 22(1), 166–174. https://doi.org/10.1177/2156587216641831

How to get rid of the flu fast: Remedies and tips https://www.medicalnewstoday.com/articles/how-to-get-rid-of-the-flu-fast

8 tips for recovering from the flu httpsqq://www.peregianfamilymedical.com.au/news-blog/2022/5/12/8-tips-for-recovering-from-the-flu

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