10 Natural Remedies for Flu Symptoms

Drinking water and other fluids is even more important when you have the flu, whether you have respiratory or stomach flu.

Water helps to keep your nose, mouth, and throat moist. It can help your body get rid of built-up mucous and phlegm.

You can also get dehydrated if you aren’t eating or drinking normally. Diarrhea and fever (two common symptoms of the flu) can also cause water loss.

You can stay hydrated by consuming plenty of:

• water
• coconut water
• sports drinks
• herbal tea
• fresh juice
• soup
• broth
• raw fruits and vegetables

You’ll know you’re drinking enough water and liquids if:

• you have to urinate regularly
• the color of your urine is almost clear or pale yellow

If your urine is a deep yellow to amber color, you may be dehydrated.

It’s also helpful to avoid smoking as much as possible since it can further irritate your nose, throat, and lungs.

It’s important to rest and get more sleep when you have the flu.

Sleeping can boost your immune system, helping your body fight off the flu virus. Cancel your usual routine and make sleep a priority to get back on your feet.

Drinking warm chicken or beef bone broth is a good way to stay hydrated. It also helps to loosen and break up nose and sinus congestion.

Bone broth is also naturally high in protein and minerals like sodium and potassium. Drinking broth is a good way to replenish these nutrients while you have the flu. Plus, protein is important for rebuilding immune cells.

You can buy ready-made varieties, but be sure to look for those that are low in sodium (salt). You can also make your own broth by boiling chicken or beef bones. You can freeze portions of broth for future use.

The mineral zinc is important for your immune system. This nutrient helps your body make germ-fighting white blood cells.

A review of studiesTrusted Source suggested that zinc might help ease cold and flu symptoms. Zinc helps your body fight the flu virus and may slow down how fast it multiplies.

Researchers found that zinc may shorten the duration of your symptoms. However, more research is needed to determine its efficacy in preventing the common cold or flu.

You can take a zinc supplement or a multivitamin with zinc during flu season. You can normally get plenty of zinc from a balanced daily diet. Foods that are high in zinc include:

• red meat
• shellfish
• lentils
• chickpeas
• beans
• nuts
• seeds
• dairy
• eggs

Warm water and salt rinse (sometimes called a saltwater gargle) can soothe a sore throat. It can also help to clear mucous. Here’s how to rinse with salt water:

1. Boil or heat up water and let it cool until it’s warm or at room temperature. Mix 1/2 tsp of salt with 8 ounces of warm water.
2. Pull the salt water to the back of your throat and gargle it for 10 to 30 seconds to rinse your mouth and throat.
3. Spit the water into a sink and repeat 2 to 4 times.

Do not swallow the salt water. Do not allow children to gargle until they can safely gargle with plain water.

Several herbs have natural antiviral and antibacterial properties. Star anise is a star-shaped spice from which oseltamivir was traditionally extracted.

Oseltamivir phosphate (better known as Tamiflu) is a prescription drug used to speed recovery from or to prevent getting the flu. Its antiviral properties are effective against some kinds of flu viruses. Other herbs and green leafy teas also have germ-fighting and antioxidant benefits.

An herbal tea may help your body fight off the flu virus. A hot herbal drink is also soothing to your throat and sinuses.

You can make a flu-fighting herbal tea with star anise and other herbs like:

• green or black tea
• turmeric
• fresh or dried ginger, or ginger paste
• fresh garlic
• cloves

Sweeten herbal teas with pure honey. Honey, royal jelly, and other bee products have been foundTrusted Source to have natural antiviral and antibacterial properties.

Many bagged teas are available with these as dried ingredients combined together.

Some types of essential oils may help protect you against certain viruses and bacteria. One study found that tea tree oil helps fight the flu virus by slowing or stopping the rate at which the virus multiplies.

According to the study, tea tree oil works best when used within two hours of infection. This suggests that it may help block the flu virus from multiplying.

In practice, you might add a few drops of tea tree oil to liquid hand soap when you wash your hands or mixed into the lotion you use. Some commercially made mouthwashes include it as an ingredient.

Other plant and herbal essential oils may also work as natural antibiotics and antivirals. These include:

• cinnamon oil
• peppermint oil
• eucalyptus oil
• geranium oil
• lemon oil
• thyme oil
• oregano oil

Use essential oils only as directed. Do not ingest essential oils; many are toxic. Most essential oils can be used on the skin after they’re mixed with oils like almond or olive oil. You can add fresh and dried herbs and spices to food to get similar benefits.

Diffusing essential oils into the air with a diffuser may also help fight some kinds of viruses and bacteria. Inhaling essential oils can also influence children, pregnant and nursing women, and pets.

The flu virus survives longer in dry indoor air, which may make it spread more easily. Colder outdoor temperatures generally lower humidity in the air.

Indoor air can get dry from heating and air conditioning use. Using a humidifier to add humidity in your home and workplace might help reduce flu viruses in the air.

Breathing in steam from a warm pot of water can help soothe your nose, sinuses, throat, and lungs. Steam inhalation or steam therapy uses water vapor to help loosen mucous congestion.

The warm moist air may also relieve swelling in the nose and lungs. Steam inhalation might help to soothe a dry cough, irritated nose, and chest tightness.

You can heat water for steam:

• in a pot on the stove
• in a microwave-safe bowl or mug in the microwave
• in a vaporizer

Avoid steam from boiling water. Test the temperature of the steam before breathing it in. Keep your face and hands far enough away to avoid scalding or burning yourself.

You can add a few drops of essential oils or a medicated vapor rub to the water for added antiviral and antioxidant benefits.

If you have the stomach flu, eat small amounts of food at a time. Try hand-sized portions.

The stomach flu can give you nausea, cramps, and diarrhea. Bland foods are easier to digest and may help ease your stomach symptoms.

Foods that are easy on the stomach

• BRAT diet (bananas, rice, applesauce, toast)
• crackers
• cooked cereals (oatmeal and cream of wheat)
• gelatin (Jell-O)
• boiled potatoes
• grilled or boiled chicken
• soup and broth
• electrolyte-rich drinks

Avoid foods that may irritate your stomach and digestion.

Foods to avoid while you have the stomach flu

• milk
• cheese
• caffeine
• meats
• spicy foods
• fried foods
• fatty foods
• alcohol

The flu typically causes respiratory — nose, throat, and lung — symptoms. Top flu symptoms are:

• fever
• chills
• headache
• body ache
• runny or stuffy nose
• sore throat
• dry cough
• tiredness and fatigue

The stomach flu is a flu virus that causes digestive symptoms. You might have:

• chills
• fever
• nausea
• vomiting
• stomach cramps
• diarrhea

Viruses cause the flu and the common cold. Both kinds of infections can give you a fever. Cold and flu viruses cause similar symptoms. The main differences between a flu and a cold are how bad the symptoms are and how long you have them.

Flu symptoms begin suddenly and are typically severe. The flu can last for 1 to 2 weeks. Cold symptoms are typically milder. You might have a cold for a week or longer.

In most cases of the flu, you won’t need to see a doctor. Stay home, and don’t bring the virus to your workplace or school. Get a yearly flu vaccination. Drink fluids and rest.

Home remedies can help reduce symptoms so you can be more comfortable and rest more easily while you have the flu — and rest has a big impact on getting better faster.