How to Feel Better When You Have the Flu

Occasionally, it’s common to get infected with the flu virus. Generally, flu symptoms appear and resolve within three or four days, but some may persist for a little longer. Symptoms of the flu can include a runny or blocked nose, sore throat, cough, body aches, headaches, sneezing, and mild fever. Flu can be uncomfortable, and you probably want to feel better as soon as possible.

Drink tea. Hot tea can soothe your throat, help loosen mucus, and the steam can reduce inflammation. Chamomile tea is a popular herbal remedy for the flu and comes in various types with beneficial effects. Green and black teas contain plant chemicals that may help combat the flu; green tea also helps keep your body hydrated.

• Add honey to your tea. Honey coats the throat and helps prevent coughing.
• If you're unable to sleep due to coughing, you can add a teaspoon of honey and about 25 ml of whiskey or bourbon to your tea to help you sleep. Just use one of these two liquors, as too much alcohol can worsen the flu.

Take a hot shower or soak in a bath. This can help you relax. The steam aids in loosening mucus, soothes inflammation in your sinuses, and reduces nasal congestion. It's best to close the bathroom door to let the steam build up and inhale for about 10-15 minutes.

• You can also add essential oils like eucalyptus or peppermint to your bath to enhance the steam's decongestant effects.

Direct steam inhalation. You don't need to take a shower to enjoy the benefits of steam. Boil a pot of water, lower the heat, and hold your face over the steam at a safe distance. Slowly inhale through your nose and mouth, being careful not to burn yourself by getting too close to the pot or steam.

• You can also add a few drops of essential oils like eucalyptus or peppermint to the water to boost the effectiveness of the steam therapy.
• If you can't boil water, soak a towel in warm water and place it on your face until it cools.

Use nasal spray or nasal drops. Nasal sprays or drops are available at pharmacies and are very effective at relieving nasal dryness and congestion. These products are safe and non-irritating to the nasal tissues – even suitable for children. Be sure to follow the instructions on the packaging.

• Try blowing your nose after a few minutes of using the nasal spray or drops. After using them, you’ll find it easier to expel mucus and your nose will be clearer for a while.
• For infants, you can place a few drops of saline solution in one nostril. Use a bulb syringe to suction mucus by gently inserting it 0.5–1.2 cm into their nostrils.
• You can make your own saline solution by mixing 240 ml of warm water with a pinch of salt and baking soda. For safety, boil the water and let it cool before using it in the nose. Spray this solution into one nostril while closing the other, and repeat 2-3 times before switching to the other nostril.

Try using a neti pot. A neti pot is used to rinse out mucus and help clear nasal passages. These pots are available at pharmacies or health food stores. A neti pot really helps you breathe easier when dealing with the flu.

• Mix 1/2 teaspoon of salt with a cup of warm water. Boil the water first and let it cool to kill any bacteria or germs. Pour the water and salt solution into the pot.
• Stand over a sink or drainage area. Tilt your head to one side and place the spout of the pot in the upper nostril. Pour the saline solution into the nostril until it flows out the other side. Repeat with the other nostril.

Apply vapor rub. Vapor rub is commonly used for children because its fumes help soothe, reduce coughing, and clear nasal passages. Rub the balm on your chest and back. You can also rub menthol balm or cream under the nose if your skin is irritated from frequent nose blowing.

• Avoid applying the balm or ointment directly under a child’s nose, as it may cause irritation or difficulty breathing from the vapor.

Apply hot or cold compress to the sinuses. Use a hot or cold compress on the blocked areas. You can make your own hot compress by wetting a towel and microwaving it for about 55 seconds. For a cold compress, you can use a bag of frozen vegetables wrapped in a towel.

Take Vitamin C. Vitamin C may shorten the duration of the flu. You can take up to 2,000 mg per day. Always consult your doctor before taking any new supplement or vitamin.

• If you take too much Vitamin C, you might experience diarrhea. Do not exceed the recommended dose.

Try Purple Echinacea. You can consume purple Echinacea in tea or capsule form, both of which are available at health food stores. Like Vitamin C, this herb may help reduce flu symptoms. Unless you have immune system issues or are on medication, you might consider trying this herb. Alternatively, consult your doctor before use.

Take Zinc. Zinc is especially effective if taken at the onset of flu symptoms. Zinc has been shown to support the body in fighting off the flu. If you feel nauseous after taking zinc, try taking it with food.

• Avoid using zinc gels or nasal zinc products, as they may cause damage and lead to a loss of smell.
• High doses of zinc can cause nausea and vomiting.

Use lozenges. Throat lozenges for cough relief come in various flavors, from honey and cherry to menthol. Some lozenges contain anesthetics like menthol, which can soothe a sore throat. The lozenges dissolve in your mouth, easing your throat and reducing coughing.

Use a humidifier. A humidifier emits cool mist, increasing the moisture in the air, similar to steam, which helps thin mucus. The humidifier can reduce coughing and nasal congestion, making it easier to sleep. Follow the manufacturer's instructions and clean the device properly to prevent bacteria and mold buildup.

Gargle. Gargling with warm salt water can help reduce inflammation and soothe a sore throat. Salt water also loosens mucus, making you feel better. If you make your own salt water, be sure to let it cool before using it.

• To make salt water, dissolve a teaspoon of salt in 240 ml of warm water.
• If you have a sore throat, try gargling with tea.
• You can also try a stronger gargling solution by mixing 50 ml of honey and 100 ml of water infused with sage leaves and cayenne pepper, then boiling it for 10 minutes.

Eat soup. Warm broth can help alleviate flu symptoms. The steam helps clear sinuses and soothes the throat. Soup also helps keep your body hydrated. Interestingly, chicken soup can actually reduce inflammation in some cases and help you fight off the flu.

Do not take antibiotics unless absolutely necessary. If you have the flu, antibiotics are not required. Antibiotics are used to treat bacterial infections, not viral infections like the flu. Furthermore, antibiotics can have side effects, and unnecessary use of antibiotics can contribute to antibiotic-resistant bacteria.

Take over-the-counter pain relievers. Acetaminophen, naproxen, and ibuprofen can help relieve sore throat, headache, body aches, and fever. These active ingredients are found in nonsteroidal anti-inflammatory drugs (NSAIDs) available at pharmacies and health stores. Be sure to follow the instructions on the packaging when taking pain relievers.

• Some NSAIDs may cause side effects, such as stomach problems or liver damage. Never take NSAIDs for extended periods or at higher doses than recommended. If you’ve taken NSAIDs more than 4 times a day or for 2 to 3 consecutive days, contact your doctor.
• NSAIDs should not be given to infants under 3 months old. Always check the correct dosage when giving pain relievers to infants or children. Some formulations are very concentrated.
• Do not give aspirin to children under 12 due to the risk of Reye's syndrome.

Take cough medicine. Coughing helps clear mucus from the lungs and throat. However, if your cough is painful or keeps you awake, consider using a temporary cough suppressant. Always read the label and follow the instructions before using cough medicine during a cold.

• Do not give cough medicine to children under 6 years old.

Use nasal decongestants. Nasal congestion is uncomfortable and can even cause ear pain. Nasal decongestants in the form of pills or sprays can help reduce sinus pressure and swelling. These medications are available without a prescription at pharmacies or health stores.

• Use nasal decongestants for no more than three days. Prolonged use may worsen symptoms.

Use throat sprays. Throat sprays are commonly available at pharmacies and can numb the throat if you are experiencing pain. This provides temporary relief and soothes the symptoms, although some people may not enjoy the strong taste or the numbing sensation caused by the spray.

Blow your nose properly. To blow your nose, pinch one nostril closed and gently blow through the other nostril into a tissue. Do this carefully. During a cold, it's important to blow your nose frequently to clear mucus from your body.

• Avoid blowing your nose too forcefully as it may push mucus into your ear canal or deep into your sinuses.

Rest well. You shouldn't go to work or school when you have a cold to prevent spreading the illness. Take advantage of the opportunity to relax in bed and focus on getting better. Put on your pajamas and unwind. Your body needs rest to recover, and reducing stress helps provide the energy needed to fight off illness.

Get enough sleep. If you sleep less than five or six hours a night, you're four times more likely to catch a cold. Your body truly needs time to rest and recover through sleep, especially when you're battling a cold. So, prepare a comfy pillow, warm blankets, close your eyes, and let yourself drift off to dreamland.

• Layer up with blankets if your body temperature fluctuates, so you can add or remove blankets as needed when you feel hot or cold.
• You may need extra pillows to prop up your head to reduce coughing and prevent post-nasal drip.
• Keep a tissue box and trash can or waste bag next to your bed, so you can blow your nose and dispose of tissues easily.

Avoid unnecessary stimulation. Computers and video games can be highly stimulating due to the lights, sounds, and information you need to process. These devices keep you awake and make it difficult to fall asleep. Using electronics or even reading books can strain your eyes or cause headaches – something you definitely don't want when you're already feeling unwell.

Stay hydrated. Your body produces a lot of mucus when you're sick with a cold. This mucus requires plenty of fluids. Drinking more fluids helps thin the mucus, making it easier to expel from your body.

• Limit your caffeine intake when you have a cold, as caffeine can actually dehydrate your body.

Avoid citrus fruits. The acids found in juices like orange juice can increase coughing. This can irritate an already sensitive throat. It's better to find other ways to stay hydrated and boost your vitamin C intake.

Adjust your room temperature. Keep your room comfortably warm, but not too hot. When you're too hot or too cold, your body expends energy trying to regulate its temperature. So, when you're sick, avoid extremes in temperature. Your body should focus on fighting off the virus, not managing its temperature.

Sooth cracked skin. Your nose may become irritated from frequent blowing while you're sick. Applying a small amount of petroleum jelly below your nose or using an moisturizing tissue can help relieve discomfort.

Avoid flying. It's best to avoid flying when you're sick. The changes in air pressure could damage your eardrum if you're congested. If flying is necessary, use decongestants and saline nasal spray. Chewing gum can also help during the flight.

Avoid stress. Stress increases your susceptibility to colds and slows down your recovery. Stress hormones weaken the immune system, making it harder to fight off illness. Steer clear of stressful situations, practice meditation, and focus on deep breathing exercises.

Don't drink alcohol. While a small amount of alcohol might help you fall asleep, too much can dehydrate your body. It may also exacerbate symptoms and cause nasal congestion. Alcohol is not beneficial for your immune system and can interact with over-the-counter medications.

Don't smoke. Cigarette smoke is harmful to your respiratory system. It will worsen congestion and coughing, prolonging the symptoms. Smoking also damages the lungs, making it harder for the body to heal.

Eat nutritious foods. Even when you're sick, your body needs energy and nutrients to recover. Opt for a diet that's low in fat and high in fiber, with plenty of fruits, vegetables, whole grains, and protein. Foods rich in vitamin C, like peppers, mustard, and horseradish, can help clear sinuses and thin mucus.

Exercise. You probably know that exercise keeps your body fit, but it also aids in faster recovery when you're sick. If you have a cold, light exercise can be beneficial. However, if you're running a high fever, feeling intense pain, or extremely weak, it's better to rest.

• Lower the intensity or stop your workout if it worsens your cold symptoms.

Prevent reinfection and stop the spread of the virus. Stay home and rest while you're fighting a cold, and avoid close contact with others. Make sure to cover your mouth when coughing or sneezing, and try to use the inside of your elbow instead of your hands. Frequent hand washing or using hand sanitizer is also essential.

Let the cold run its course. The symptoms of the illness are the body's way of eliminating the virus. For example, fever helps to kill the virus and allows antiviral proteins in the blood to circulate more effectively. Therefore, avoiding medications or methods to reduce mild fevers for a few days may actually help you recover faster.

• Sometimes you get a fever when you have the flu. Try placing a cold or warm cloth on your forehead when you're running a fever. If the fever persists, you can take aspirin or ibuprofen to lower your temperature and relieve pain.

• If you have a persistent high fever (over 38.3°C), a cough lasting more than 3 weeks, a chronic illness, or symptoms that don't improve, see a doctor.
• Continue following your doctor's guidance if symptoms don't subside after 7 to 10 days.
• Be aware that some cold treatments may cause side effects or allergic reactions. These treatments may also interact with other medications, so always consult your doctor before taking supplements, herbs, or medicine.
• If you experience difficulty breathing, seek emergency medical help.