5 February 2024 
Suffering from flu symptoms can be incredibly uncomfortable, including fever, cough, sore throat, nasal congestion, body aches, and chills. But there are effective ways to alleviate them.
While prescription antiviral drugs can help with flu symptoms if taken early, simple home remedies are often sufficient for relieving mild to moderate symptoms.
Causes of Flu
Flu is caused by the influenza virus which often comes around in winter.
The infection is highly infectious, with certain individuals being more susceptible to severe cases and hospitalization. These vulnerable groups include:
- Babies under the age of two
- Pregnant women
- Individuals with chronic diseases such as heart, lung, diabetes, blood, liver, or kidney diseases
- Those with compromised immune systems
- People with obesity
- Smokers
- Individuals who haven’t received the flu vaccination
- Those with a weakened immune system
Flu Symptoms
Individuals with the flu may exhibit the following symptoms:
- Headache
- Itchy and watery eyes
- Runny nose and sneezing
- Persistent cough, which can worsen
- Sore throat
- Sudden onset of fever
- Chills
- Fatigue
- Muscle aches
- Loss of appetite
- Diarrhea and vomiting
Staying Hydrated
Staying hydrated is crucial during the flu, especially if you’re experiencing vomiting or diarrhea. Opt for water, fruit juices, or electrolyte beverages to refill fluids. Avoid caffeinated drinks as caffeine can dehydrate you.
Herbal tea with honey can also provide relief for a sore throat. If you’re feeling nauseated, sip liquids slowly to avoid triggering vomiting. To ensure good hydration, monitor the color of your urine, aiming for pale yellow or almost colorless.
However, stop consuming alcohol during the flu. “When you’re sick with the flu, it’s best to avoid alcohol,” advises Dr. William Schaffner, Chairman of Preventive Medicine at Vanderbilt University School of Medicine. “Alcohol can induce drowsiness, which is already a symptom of the flu.”
Towel Tent Steam Inhalation
Looking for a quick way to clear congested airways? Boil a pot of water, then remove it from the heat. Create a makeshift tent by draping a towel over your head, closing your eyes, and leaning over the steam, breathing deeply through your nose for about 30 seconds.
Dr. David Kiefer, a clinical instructor of family medicine at the University of Washington School of Medicine, suggests adding a drop or two of peppermint or eucalyptus oil to the water for added relief from congestion. Repeat this process as needed to alleviate congestion.
Steamy Showers
To alleviate nasal congestion and soothe a sore throat, try breathing in moist air. You can achieve this by taking multiple steamy showers throughout the day or simply sitting in the bathroom with the shower running for a few minutes, inhaling the steam. Another option is to use a cool mist humidifier.
Remember to clean the humidifier regularly to prevent mold and mildew buildup.
Take Rest
Pay attention to your body’s signals. If it’s advising against exercise, listen and refrain. Likewise, if it’s prompting you to rest all day, take a rest. Don’t push through daily tasks when faced with severe cold or flu symptoms.
Rest is crucial for supporting the body’s ability to combat infection, as stated by Blackwelder.
Additionally, prioritize getting enough sleep at night. Adequate sleep cycles are essential for a well-functioning immune system, so aim for a full eight hours of sleep each night, as recommended by Schaffner.
Soup
For ages, concerned parents have been offering chicken soup to their children battling colds and flu. But was this traditional remedy effective? Perhaps. A study featured in the journal Chest indicated that chicken soup might alleviate symptoms of upper respiratory tract infections such as the flu. “I’m inclined to believe that chicken soup does offer symptom relief,” states Reid B. Blackwelder, MD, a family medicine professor at East Tennessee State University in Kingsport.
However, not all medical experts suggest the soup’s benefits solely to its chemical composition. “When you inhale the steam rising from a bowl of hot chicken soup, it can provide a sense of relief,” explains Schaffner. “Yet, some of its benefits are undoubtedly emotional. Being cared for with a warm bowl of soup can simply make you feel better.”
