Flu season is upon us, and it's not uncommon to hear sniffles, see people with tissues in hand, or notice a general sense of malaise in the air. In Australia, the flu season typically peaks between June and September, driven by the spread of influenza viruses. If you've been experiencing symptoms like a sore throat, fever, and body aches, and a quick check with an influenza test kit confirms you have the flu, don’t worry. A simple self-care routine at home is often all you need to get back on your feet. Here are the tips to help you recover from the flu faster while resting at home.

1. Get plenty of rest

One of the most important steps in recovering from the flu is to get plenty of rest. Sleep plays a vital role in supporting the immune system. When you sleep, your body can produce more immune cells and antibodies that help combat the flu virus. Reducing physical activity during this time is essential because it conserves your energy, allowing your body to heal more effectively.

Tips:

Create a comfortable resting environment - Make sure your sleeping area is cosy and free from distractions. Use soft blankets, pillows, and maintain a comfortable room temperature.

Take short naps - In addition to a good night's sleep, short naps throughout the day can help you feel more rested and boost your immune response.
Avoid going out - Stay home at all costs to prevent the spread of the virus. Even if your symptoms seem mild and you feel capable of going about your day, it's important to be considerate of others. Influenza can have severe effects on the elderly and young children.

2. Stay hydrated

Proper hydration helps thin mucus, making it easier to expel, and prevents dehydration, which can exacerbate your symptoms and slow down recovery. Drinking plenty of water is essential as it helps keep your body hydrated and supports various bodily functions, including the immune response. You can even drink herbal teas as they are not only hydrating but also soothing for the throat. Teas like chamomile, peppermint, and ginger with honey and lemon can provide additional relief from flu symptoms. Not only that, clear broths excellent for hydration and also provide necessary nutrients and electrolytes such as sodium, potassium, and magnesium to help maintain fluid balance and support muscle and nerve fuction.

Tips:

Avoid caffeinated beverages - Drinks like coffee, tea, and sodas contain caffeine, which can lead to dehydration. It's best to limit or avoid these beverages while recovering.

Steer clear of alcohol - Alcohol can also dehydrate the body and weaken the immune system, so it's important to avoid alcoholic drinks during your recovery period.

Hydration reminder - Keep a bottle of water or a thermos of herbal tea by your bedside and take small sips throughout the day. Setting reminders to drink fluids can help ensure you stay properly hydrated.

3. Eat nutritious food

A well-balanced diet provides the necessary vitamins, minerals, and nutrients that your body needs to fight off the infection and regain strength, which can significantly impact your recovery process.

Tips:

Prioritise fresh produce - Aim to include a variety of colourful fruits and vegetables in your meals to ensure you're getting a wide range of nutrients. Leafy greens like spinach, kale, and Swiss chard are excellent sources of vitamins A, C, and K, and minerals like iron and calcium. Sweet potatoes and carrots are rich in beta-carotene, which the body converts into vitamin A, essential for immune function.

Opt for lean proteins - Choose lean protein sources like poultry, fish, beans, and lentils to support your body's repair processes.

Incorporate whole grains - Whole grains like oats, brown rice, and quinoa offer a steady source of energy and are rich in fibre, which supports digestive health.

Consider nutrient-rich soups - Soups, especially those with a variety of vegetables and lean proteins, are not only easy to digest but also provide essential nutrients and hydration.

Snack on immune-boosting foods - Foods like citrus fruits, specifically, citrus fruits like oranges, grapefruits, and lemons are high in vitamin C, which boosts the immune system. Berries, nuts, and seeds can also be excellent snacks that support your immune health.

4. Use over-the-counter medications

Over-the-counter (OTC) medications can be highly effective in alleviating the symptoms of the flu, making you feel more comfortable as your body fights off the virus.There are various types of OTC medications designed to target specific flu symptoms, such as:

Decongestants - Relieves stuffy nose and sinus pressure, making it easier to breathe.

Pain relievers - Acetaminophen or ibuprofen, can reduce fever and alleviate body aches and headaches.

Cough suppressants - Help quiet a persistent cough, providing relief and helping you get the rest you need.

Antihistamines - Can reduce sneezing and a runny nose.

Expectorants - Helps loosen mucus, making it easier to expel.

5. Use an OPEP device to clear mucus

Oscillating Positive Expiratory Pressure (OPEP) devices, like AirPhysio, can be incredibly helpful in loosening mucus in the lungs, making it easier to expel and breathe more comfortably. OPEP devices work by creating positive pressure in the lungs during exhalation. This pressure helps to loosen and mobilise mucus, which can then be coughed up and expelled more easily. It can significantly improve lung function, especially when dealing with the congestion that often accompanies the flu.

Tips:

Always follow the manufacturer’s instructions for using the OPEP device.

Incorporate the device into your daily routine, using it multiple times a day to maintain clear airways.

If you have any underlying respiratory conditions, consult with your healthcare provider before using an OPEP device to ensure it’s safe for you.

Consistency is key for the best results. Make sure to use the device regularly, even if you start to feel better, to maintain clear and healthy lungs.

6. Stay warm and comfortable

When your body is warm, your immune system can work more efficiently to combat the flu virus. Shivering and feeling cold can drain your energy, which is better spent on recovery. Ensuring that you are comfortably warm helps reduce stress on your body, allowing it to concentrate on healing.

Tips:

Wear layers -Dress in layers to easily adjust your body temperature. This allows you to add or remove clothing as needed to stay comfortable.

Use blankets - Keep several blankets on hand to stay warm while resting. A cosy, thick blanket can provide extra comfort and warmth.

Keep the room comfortable - Maintain a comfortable room temperature. Use a heater if necessary, but avoid overheating the room, as excessively dry air can aggravate respiratory symptoms.
Use wheat bags - Wheat bags can provide targeted warmth to areas that need it most, such as your chest or feet. Simply heat them in the microwave and wait for a few minutes before placing them on sore or chilly areas for soothing relief.

7. Gargle with salt water

Gargling with salt water is a simple yet effective way to relieve a sore throat, which is a common symptom of the flu. This age-old remedy can help reduce discomfort and promote healing. The science behind saltwater gargles lies in their ability to reduce inflammation and clear mucus from the throat. Salt has natural antibacterial properties, which can help cleanse the throat and reduce the presence of bacteria. The hypertonic solution created by dissolving salt in water helps draw out excess fluid from inflamed tissues in the throat, reducing swelling and pain.

Tips:

Mix 1/2 to 3/4 teaspoon of salt in a glass of warm water (about 8 ounces). Stir until the salt is completely dissolved.

Take a sip of the solution and tilt your head back slightly. Gargle for about 30 seconds, making sure to reach the back of your throat. Spit out the solution and repeat until you have used the entire glass. For best results, gargle with salt water 2-3 times a day.

Regular gargling, especially in the morning and before bed, can provide continuous relief and help keep the throat clear of mucus.

Note: Gargling with salt water may not be suitable for those with high blood pressure, as it involves the ingestion of salt, even in small amounts.

8. Use a humidifier

A humidifier adds moisture to the air, which helps to thin mucus, making it easier to expel and clear from your nasal passages and throat. This can provide significant relief from congestion, a common and uncomfortable flu symptom. Additionally, dry air can irritate your respiratory tract, leading to coughing and sore throats. By maintaining a higher humidity level, a humidifier can help prevent this irritation, providing a more soothing environment for your inflamed airways.

Tips:

Place the humidifier in the room where you spend the most time, typically your bedroom. Ensure it is set up correctly and use distilled or demineralised water to prevent the spread of minerals and bacteria into the air.

Clean your humidifier regularly according to the manufacturer's instructions to prevent mould and bacteria build-up. Empty the water tank and dry all surfaces every day, and do a more thorough cleaning every few days.

Aim to maintain indoor humidity levels between 30% and 50%. Too much humidity can encourage the growth of mould and dust mites, while too little can dry out your nasal passages and skin.

Consider adding a few drops of essential oils, like eucalyptus or peppermint, to the humidifier (if compatible) for added respiratory relief.

9. Practise good hygiene

Practising good hygiene is essential to prevent the spread of the flu, not only to protect others but also to avoid reinfection or secondary infections.

Tips:

Wash hands regularly - Regular hand washing with soap and water is one of the most effective ways to prevent the spread of the flu. It’s crucial to wash your hands thoroughly for at least 20 seconds, especially after coughing, sneezing, or touching your face.

Hand sanitisers - When soap and water are not available, use a hand sanitiser that kills 99.99% of germs and bacteria. Keep a small bottle on your bedside table, in your bag or pocket for easy access.

Avoid close contact - Stay away from others as much as possible while you are contagious. If you must be around people, practise social distancing and wear a mask with high Bacterial Filtration Efficiency (BFE) like the AMD P2 face mask to reduce the spread of droplets.

Cough and sneeze etiquette - Always use a tissue or the inside of your elbow to cover your mouth and nose when you cough or sneeze. This minimises the spread of droplets to others and onto surfaces.

Clean and disinfect - Disinfecting commonly touched surfaces, such as doorknobs, light switches, and mobile phones, helps eliminate any viruses that may be lingering on these surfaces, reducing the risk of transmission. You can use ViroCLEAR Hospital-Grade Surface Disinfectant because it's non-corrosive and safe on surfaces, with an ethanol-free and non-alcohol formulation that is still effective in eliminating germs and bacteria.

10. Take immune-boosting supplements

Taking immune-boosting supplements can be a helpful addition to your flu recovery plan. These supplements may support your immune system, helping it function more effectively and potentially speeding up your recovery process. Several supplements are known for their immune-boosting properties:

Vitamin C - Widely recognised for its role in enhancing immune function and protecting against infections. It can help reduce the duration and severity of flu symptoms.

Vitamin D - Plays a crucial role in regulating the immune system and has been shown to enhance the pathogen-fighting effects of monocytes and macrophages.

Zinc - Essential for immune cell function and signalling, and taking it at the onset of flu symptoms can reduce their duration.

Elderberry - Another popular natural supplement known for its antiviral properties and ability to reduce flu symptoms and duration. Elderberry extract can help diminish the severity of the infection and support overall immune health.

Shop vitamins and supplements at Aussie Pharma Direct

11. Know when to see a doctor

While most flu cases can be managed at home with self-care, it's crucial to recognise when to seek medical help. Prompt medical attention can prevent complications and ensure you receive the appropriate treatment if your condition worsens.

Certain symptoms indicate that it’s time to consult a healthcare professional:

Difficulty breathing or shortness of breath
Chest pain or pressure
High fever that persists despite treatment, or a fever that returns after it has subsided
Prolonged symptoms lasting more than a week, or symptoms that significantly worsen instead of improving
Severe fatigue
Bluish lips or face
Seizures
Severe muscle pain
Confusion
Persistent vomiting
Signs of dehydration

Keep a close eye on your symptoms and take note of any changes or worsening conditions. If you experience any of the symptoms listed above, don’t hesitate to contact your healthcare provider or visit an urgent care centre.

When visiting a doctor, bring a list of your symptoms, any medications you’ve been taking, and any other relevant health information. This will help the healthcare provider assess your condition more effectively. If your symptoms do not improve after seeking medical advice, or if new symptoms develop, follow up with your healthcare provider to ensure proper care and treatment.

Consider a flu shot

Once you've recovered from the flu, it's a good idea to consider getting a flu shot. The best time to get a flu shot is before the flu season begins, which in Australia is typically from June to September. It takes about two weeks for the flu vaccination to become fully effective, so aim to get vaccinated in April or May. Even if you have recently recovered from the flu, getting a flu shot can protect you from other strains of the virus and help prevent future infections. Consult your healthcare provider about the best time to get vaccinated based on your health status and medical history.

August 08 2024, by Aussie Pharma Direct 10 Tips to Quickly Recover from the Flu

June 02 2023, by AussiePharmaDirect How to Boost Your Immune System against Influenza (Flu)