Flu season is in full swing and with it millions are left feeling exhausted from a combination of poor sleep, a runny nose, fever, achiness, and coughing.
The flu (influenza) is caused by viruses that infect the nose, throat, and sometimes the lungs. It is contagious and infects ~8% of the U.S. population (based on recent data).[1] The average individual can recover in a few days, but sometimes it may take up to two weeks to feel completely back to normal.
Being sidelined from work, family life, and your gym routine for that long certainly isn’t enjoyable.
The good news is that there are a number of daily habits you can practice to help reduce your chances of contracting the flu as well as speed up your flu recovery.
9 Best Tips for a Speedy Flu Recovery
#1 Take it Easy
When you have the flu (or another upper respiratory illness), giving your body time to rest is essential to recovery. Extra resources are being devoted to eradicating the microscopic ne’er-do-wells that have infected your body and continuing with your normal “grind” will only prolong your illness.
The takeaway here is that when you’re sick, stay home from work or school, and give your body the rest it needs to heal.
One other benefit of staying home is that you won’t be spreading the flu to other people!
#2 Eat a Healthy Diet
Low appetite is quite common when dealing with the flu, especially if you have a sore throat or GI upset. While you may not feel like eating a big steak and baked potato, giving your body quality nutrition is key to fueling your immune system’s ability to identify, isolate, and neutralize whatever bacteria or virus has infected you.
Protein-rich foods as well as fruits, vegetables, and whole grains provide your body with the raw materials (essential amino acids, vitamins, minerals, and antioxidants) it needs to boost your immune system and promote healing. Smoothies and yogurt bowls are two great options that are easy to prepare and pack a TON of quality foods.
Simply toss in a scoop of 1UP Whey protein, a serving or two of frozen fruit, a handful of frozen spinach and a cup of milk (or liquid of choice). Blend it all together and then you have a nutritious meal that’s also easy on a sore throat!
#3 Hydrate
Water fuels countless processes in our body -- including our immune system. And, if you’re dealing with some of the unpleasant symptoms of the flu (sweating, vomiting, diarrhea, etc.), then you’re losing a lot of water and valuable electrolytes.
Replacing these lost fluids is critical. One of our favorite ways to rehydrate is mixing up a serving of 1UP Hydration Plus which delivers a precise combination of essential electrolytes in forms your body can easily absorb.
In addition to water, you can also drink milk, herbal teas, green/black tea with honey or other warm liquids (e.g. coffee). These help to keep you hydrated and heated beverages, specifically, have been shown in research to provide relief from symptoms.[2]
One beverage you want to restrict when you’re sick is alcohol which can exacerbate fluid loss and hinder immune system function.[3]
#4 Practice Good Hygiene
Good personal hygiene is a must to limit spreading the flu. This means going back to those healthy habits your parents instilled in you, like washing your hands, covering your mouth and nose when coughing or sneezing, and avoiding close contact with others when you’re sick.
#5 Ease Your Breathing
Congestion is a real pain, making relaxing activities like reading or listening to music seem laborious and getting quality sleep virtually impossible. But, doing a few things and using a few affordable tools can do wonders for your ability to breathe easily, including:
- Elevating your head on a pillow (this is one area where you don’t want to go cheap!)
- Taking a warm shower
- Using warm compresses on your face
- Sleep with a humidifier or vaporizer in your warm
#6 Have a Spoonful of Honey
Honey has been used for centuries as a natural remedy to soothe sore throats, ease coughs, and promote wound healing (when applied topically that is). In addition to being a natural sweetener, honey also contains a mix of amino acids, vitamins, minerals, iron, zinc and antioxidants. It’s also been investigated for its natural anti-inflammatory and immunomodulatory properties.[4]
In fact, research demonstrates that taking honey was more effective at controlling nighttime coughing and improving sleep quality than a leading OTC cough suppressant.[5]
A great way to get the benefits of honey and increase your fluid intake is to add a spoonful of honey to your tea (or coffee) during the day.
#7 Don’t Worry, Be Happy!
Your outlook and mood can have a tremendous impact on your overall health and well-being. Maintaining a positive attitude, even in the midst of a runny nose and cough, may help you to recover quicker.
A 2006 study even found that “individuals characterized by a more negative affective style poorly recruit their immune response and may be at risk for illness more so than those with a positive affective style.”[6]
In other words, try to look on the bright side, even when you’re sick -- you may be surprised how quickly you’re able to kick the bug.
#8 Try Saline Sprays/Rinses
Saline nasal rinses or nose sprays are an affordable OTC option that provide a natural option to ease discomfort from upper respiratory infections. Research also confirms that they are a “safe and effective approach to treat and prevent upper respiratory tract infections and common colds.”[7]
Saline sprays and rinses are easy to use (even for kids) -- just spray into one nostril, then gently blow the mucus and saline out. Repeat on the other side until both sides are unblocked, and you can breathe more easily.
#9 Consider Supplements
Herbal remedies for cold and flu season are backed by thousands of years of traditional use, and modern research has confirmed the many benefits of those traditional therapeutics. Some of the more noteworthy supplements to support immune function, include:
Keep in mind that supplements work best when used in addition to getting enough sleep, eating a nutrition diet, managing stress, and engaging in regular physical activity.
Takeaway
The best thing you can do to recover from the flu is allow yourself to sleep, rest, and drink lots of fluids. If you catch your flu symptoms early, and follow the suggestions outlined above you may be able to recover more quickly. And, if you’re at risk of serious complications, speak to your physician about pharmaceutical options to help reduce the duration and severity of your flu symptoms.
References
- https://www.cdc.gov/flu/about/keyfacts.htm#:~:text=Both%20methods%20had%20similar%20findings,percent%2C%20depending%20on%20the%20season.
- Sanu A, Eccles R. The effects of a hot drink on nasal airflow and symptoms of common cold and flu. Rhinology. 2008 Dec;46(4):271-5. PMID: 19145994.
- Nelson S, Kolls JK. Alcohol, host defence and society. Nat Rev Immunol. 2002 Mar;2(3):205-9. doi: 10.1038/nri744. PMID: 11913071.
- Samarghandian S, Farkhondeh T, Samini F. Honey and Health: A Review of Recent Clinical Research. Pharmacognosy Res. 2017 Apr-Jun;9(2):121-127. doi: 10.4103/0974-8490.204647. PMID: 28539734; PMCID: PMC5424551.
- Paul IM, Beiler J, McMonagle A, Shaffer ML, Duda L, Berlin CM Jr. Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. Arch Pediatr Adolesc Med. 2007 Dec;161(12):1140-6. doi: 10.1001/archpedi.161.12.1140. PMID: 18056558.
- Barak Y. The immune system and happiness. Autoimmun Rev. 2006 Oct;5(8):523-7. doi: 10.1016/j.autrev.2006.02.010. Epub 2006 Mar 21. PMID: 17027886.
- Huijghebaert S, Hoste L, Vanham G. Essentials in saline pharmacology for nasal or respiratory hygiene in times of COVID-19. Eur J Clin Pharmacol. 2021 Sep;77(9):1275-1293. doi: 10.1007/s00228-021-03102-3. Epub 2021 Mar 27. Erratum in: Eur J Clin Pharmacol. 2021 Apr 24;: PMID: 33772626; PMCID: PMC7998085.
