Resting and staying hydrated are key to recovering quickly from the flu. For a comprehensive guide on the best foods and beverages to support a restful sleep during your flu recovery, explore the 9 top foods and beverages for a better sleep.
If you’re at risk of flu complications, consulting your doctor is advisable. The flu is a highly contagious respiratory infection triggered by the influenza virus.
Symptoms of the flu generally persist for around a week, with the most severe symptoms occurring for a shorter period of two to three days (even though it may feel much longer). Following recovery, you might still experience fatigue, weakness, and a cough for an additional week.
Here are 12 ways to speed up your recovery!
- Remain positive
Maintain a positive outlook. Our emotional state and attitude can significantly impact our physical well-being.
Although positive thoughts won’t directly clear a stuffy nose or reduce a fever, fostering a positive attitude during illness might contribute to an overall sense of recovery.
- Stay at home
It’s important to give your body the necessary time and energy to combat the flu virus, meaning your usual routine should take a back seat for a while.
Though you might feel inclined to run errands or complete chores like grocery shopping or laundry, it’s best to refrain from doing so. Take time off from work or school and postpone these tasks until you start feeling better.
Apart from aiding in your recovery, staying at home also helps prevent the spread of the flu to others in your community or workplace.
Since the flu can pose serious risks to older adults and young children, it’s crucial to avoid contact with others while you’re contagious and regularly disinfect surfaces and personal items.
- Consume nutrient-rich foods
Choosing nutrient-rich foods is essential when recovering from the flu, even though the temptation might exist to indulge in sugary or high-fat snacks.
Fresh fruits and vegetables are excellent options as they are packed with essential vitamins, minerals, and antioxidants. These nutrients play a crucial role in strengthening your immune system, providing support as your body fights off the flu virus.
Discover a wealth of information on nutrient-rich choices and a step-by-step guide to the Mediterranean Diet, a plan known for its health benefits and immune system support.
Even if you find your appetite diminished during this time, it’s important to prioritize balanced and regular meals. These meals help sustain your energy levels and contribute to the recovery process. Ensuring you consume a variety of nutrient-rich foods supports your body’s healing and helps replenish the essential nutrients lost during illness.
- Prioritize rest and sleep
Getting ample rest is crucial when combating the flu. While it’s understandable to relax and watch television, it’s advisable to avoid binge-watching late into the night. Instead, aim to go to bed earlier than your usual bedtime to allow your body sufficient time for rest and recovery.
Giving yourself the chance to sleep in, if possible, can be beneficial. Furthermore, incorporating daytime naps into your routine can provide your body with additional recovery time. These naps can help rejuvenate your immune system and support your body’s efforts to fight off the flu.
Adequate rest plays a significant role in your recovery process from the flu. It not only helps your body recover more effectively but also reduces the risk of experiencing severe flu-related complications, such as pneumonia.
Prioritizing rest allows your immune system to work efficiently in battling the virus and aids in your overall recovery.
Delve into our comprehensive guide to more quality rest for a detailed understanding of how strategic napping can further rejuvenate your immune system and support your body’s recovery efforts during the flu. Learn more about the science behind power naps and how they contribute to a more effective recovery process.
- Take over-the-counter (OTC) medications
Your local drugstore offers an array of options in the cold and flu aisle to alleviate specific symptoms or address multiple flu-related issues simultaneously.
- Expectorants help loosen thick mucus for a wet cough.
- Antihistamines may induce drowsiness, aiding in sleep.
- Pain relievers like ibuprofen (Advil, Motrin) and acetaminophen (Tylenol) can lower fever and alleviate headaches and body aches.
- Cough suppressants like dextromethorphan (Robitussin) soothe a dry cough.
- Decongestants, such as pseudoephedrine (Sudafed), help relieve sinus pressure and open nasal passages.
Carefully read labels to understand the proper dosages for each medication and avoid inadvertently combining drugs. For instance, if you’re taking DayQuil, a pain reliever and fever reducer, avoid additional medication containing similar components.
Note
Children and adolescents should not take aspirin due to the risk of Reye’s syndrome, a severe condition associated with flu and aspirin use.
- Stay hydrated
Staying hydrated is crucial, especially when dealing with the flu, as it can significantly impact your fluid levels due to symptoms like fever, sweating, vomiting, or diarrhea. Replenishing lost fluids is essential for supporting your body’s fight against the infection.
Water is the most effective choice to stay hydrated. It helps in rehydrating the body, aiding in the recovery process, and maintaining essential bodily functions. Herbal teas and teas with honey can also be beneficial.
These beverages not only provide hydration but can also soothe a sore throat or ease congestion that often accompanies the flu. Herbal teas, such as chamomile or peppermint, might offer additional benefits such as calming effects or helping with nausea.
However, it’s advisable to avoid alcohol and caffeine-containing beverages when combating the flu. Alcohol and caffeine can potentially exacerbate dehydration due to their diuretic properties, leading to increased fluid loss and hindering the body’s efforts to rehydrate effectively.
Therefore, opting for water and non-caffeinated, non-alcoholic beverages is recommended to maintain adequate hydration levels during a bout of the flu.
- Get a prescription for antiviral medication
Antiviral drugs are prescription-only medications, so you’ll need to consult a doctor first. Typically, these medications are recommended for individuals at a high risk of experiencing complications from the flu.
These drugs function by impeding the virus’s growth and replication. They are most effective when taken within 48 hours of experiencing symptoms.
Consider asking your doctor for a prescription antiviral if you fall into the following categories:
- Pregnant women or those who have given birth in the past two weeks
- Children under 5 years old (especially those under 2)
- Adults aged 65 and older
- Individuals with chronic medical conditions or those taking medications that weaken the immune system
- Residents of nursing homes or long-term care facilities
- Individuals aged 18 or younger who take aspirin or salicylate-containing medications
- Native Americans (American Indian or Alaska Native)
- Individuals with extreme obesity, with a body mass index (BMI) of at least 40
The most commonly prescribed antiviral medication is oseltamivir (Tamiflu).
Taking antiviral medications within two days of symptom onset may reduce both the duration of the flu by approximately one day and the severity of symptoms.
- Increase air moisture
Dry air can worsen the symptoms of the flu, especially congestion. Using a vaporizer or humidifier in your environment can introduce moisture into the air, providing relief from congestion and other discomforts.
There are different types of humidifiers available, including cool-mist humidifiers and steam vaporizers. These devices are typically accessible at local retail stores, pharmacies, or online platforms, often at reasonable prices.
They are easy to use and can be a beneficial addition to your home environment, particularly during flu season, as they help increase humidity levels, providing relief for nasal congestion and soothing irritated nasal passages and throats.
- Try Elderberry
Elderberry has been a traditional remedy for colds and the flu for many years.
Research indicates positive outcomes: in a controlled study, individuals with the flu who consumed elderberry lozenges four times a day showed reduced fever, headaches, muscle aches, nasal congestion, and cough after 48 hours.
In another study, 60 people with flu-like symptoms taking 15 milliliters of elderberry syrup four times daily experienced symptom improvement four days earlier compared to those on a placebo.
A larger study involving 312 air travelers found that taking 300 milligram elderberry extract capsules three times daily reduced cold and flu symptoms and shortened their duration, compared to a placebo group, among those who fell ill after their travels.
Elderberry products such as capsules, lozenges, and syrups are available in stores or online. Avoid consuming raw elderberries, as they can cause nausea, vomiting, and diarrhea.
Remember, elderberry is a complementary therapy, so it’s important to also seek treatment for the flu through over-the-counter or prescription medications.
- Get the annual flu shot
Consider getting a flu shot every year. The annual flu vaccine is designed based on predictions made by scientists regarding the dominant flu strains for the upcoming flu season. Although these predictions can occasionally be inaccurate, obtaining a flu shot even after having the flu may safeguard you against other strains of the virus.
You might believe it’s too late or assume that getting the flu once means you won’t get it again in the same season. However, there’s still a chance of contracting a different strain of the flu.
Therefore, it’s a wise choice to protect yourself by getting vaccinated
- Ease breathing discomfort
To improve your breathing and ensure a better night’s sleep despite a stuffy nose and cough, consider the following tips:
- Take a warm bath or shower before bedtime to help clear nasal passages and soothe respiratory discomfort.
- Utilize a humidifier or vaporizer in your sleeping space to add moisture to the air, aiding in easier breathing.
- Elevate your head using an extra pillow while sleeping to alleviate sinus pressure and congestion.
- Soothe your cough with a spoonful of raw honey
Honey is a commonly used natural remedy for relieving a sore throat or cough. Adding honey to tea is an effective way to stay hydrated while addressing flu symptoms. Alternatively, simply take a spoonful of raw honey.
A study revealed that a dose of honey was more efficient in managing nighttime coughs compared to typical cough suppressants in children between the ages of two and 18 with upper respiratory tract infections.
Note
Honey should not be given to children younger than one year old.
In summary
The most effective way to recover from the flu is by ensuring you get ample sleep and rest, and maintain proper hydration by drinking plenty of fluids.
If you detect flu symptoms early and belong to a high-risk group for complications, considering antiviral medication might help in reducing the duration of your symptoms.
Generally, flu symptoms improve within one to two weeks. However, if you notice your symptoms initially improve and then suddenly worsen, or if they persist beyond two weeks, it’s advisable to contact your doctor.