Influenza (flu) is a highly contagious respiratory illness caused by a virus. It primarily affects the nose, throat, and sometimes the lungs. In most cases, the flu resolves within two weeks without requiring medical treatment. But this guide to self-care for flu covers 15 proven ways to get rid of it at home fast (within 2 days and not weeks) and ease your symptoms.
Consult with your doctor if these flu home remedies aren’t working out for you. And if you’re in Texarkana or nearby, schedule a free consultation with us at Exceed Health Clinic. We’ll find the best solution for your flu symptoms and get you back to feeling your best.
Self-Care Guide to Getting Rid of Flu at Home (15 Proven Remedies)
These self-care tips will help you treat your flu symptoms and recover comfortably fast at home. But always remember that rest, hydration, and time will heal your body.
1. Rest As Much As You Can and Sleep
2. Stay Hydrated to Get Rid of Flu at Home
3. Enjoy Herbal Tea (Honey & Ginger), Chicken Soup, Garlic, and Probiotics
4. Take Natural Supplements to Boost Your Immune System
5. Use Saline Drops to Loosen Mucus
6. Keep Thermometers at Home to Keep Track of Your Fever
7. Use Decongestants for Short-term Relief of Nasal Congestion.
8. Gargle with Warm Salt Water and Use Throat Sprays and Lozenges
9. Use Ibuprofen, Tylenol and Cool Packs to Reduce Your Temperature
10. Get Ointments and Oils (Aromatherapy) Work for You
11. Take Steamy Shower, Get Into the Sauna, Make the Tent
12. Try Humidifier to Reduce Dryness and Inflammation
13. Try a Warm Compress to Relieve Headache or Sinus Pain
14. Get Some Fresh Air (Especially in Winter)
15. Visit the Clinic for Testing and Medication If the Symptoms Persist
Let me give you some insights for following these remedies effectively.
1. Rest As Much As You Can and Sleep
Rest is one of the most powerful tools in your flu recovery kit. When you’re sick, your immune system is working overtime to fight the virus. Getting enough sleep helps support this effort by boosting your immune function and conserving the energy your body needs.
Sleep for at least 7 hours. And if you’re feeling exhausted, don’t try to push through it. Take breaks and rest as much as possible to help your body heal.
- Set aside time for rest and limit activities.
- Sleep with your head elevated to help sinuses drain.
- Avoid stress and detox your mind.
2. Stay Hydrated to Get Rid of Flu at Home
If you ask me one answer to treating your flu at home, that would be “hydration.” Drinking fluids helps keep your body functioning optimally, aids in flushing out toxins, and prevents dehydration, especially if you’re running a fever. Drink at least 64 ounces of fluid per day (which is around 8 glasses). Staying hydrated can also relieve congestion and soothe a sore throat.
- Water, herbal teas, soups, and electrolyte-rich drinks are excellent choices.
- Drink a lot of water, warm soups, and electrolyte drinks regularly.
- Go for herbal tea (mixed with garlic, ginger, honey)
- Avoid caffeinated or alcoholic beverages, as they can dehydrate you.
- Don’t drink large amounts of fluids at once (but throughout the day).
3. Enjoy Herbal Tea (Honey & Ginger), Chicken Soup, Garlic, and Probiotics
Certain foods and drinks can soothe flu symptoms and support recovery.
Honey has antiviral properties and can ease a sore throat when added to ginger or cinnamon tea. Chicken soup not only provides comfort but also contains anti-inflammatory properties that help reduce symptoms.
Garlic and ginger are both known for their antimicrobial and anti-inflammatory benefits, while probiotics can boost your gut health and strengthen your immune system.
- Drink honey and ginger tea for sore throat relief.
- Enjoy a bowl of chicken soup to stay hydrated and comfort your body.
- Add garlic to meals to tap into its antimicrobial benefits.
- Include probiotic-rich foods, like yogurt, to support your gut and immunity.
4. Take Natural Supplements to Boost Your Immune System
Boost your body’s defense with natural supplements that may help reduce flu symptoms. Elderberry, vitamin C, zinc, and N-acetylcysteine (NAC) have shown potential in shortening illness duration and easing symptoms. While vitamin C isn’t proven to prevent the flu, it can help reduce its severity and improve immune health.
Talk to your doctor before taking any new supplements, especially if you have underlying health conditions. You can always visit Exceed Health Clinic in Texarkana to ensure you’re taking good things in your body.
- Consider taking elderberry, vitamin C, and zinc supplements.
- Stay within recommended doses of supplements to avoid side effects.
- Include vitamin C-rich foods in your diet, such as citrus fruits and leafy greens.
5. Use Saline Drops to Loosen Mucus
Saline nasal sprays or rinses, such as with a neti pot, can help clear nasal congestion and ease the discomfort of sinus pressure. These solutions help to hydrate dry nasal passages and clear out mucus, making it easier to breathe. Use sterile water and follow proper hygiene when performing nasal irrigation to avoid any risk of infection.
- Use saline nasal spray or a neti pot with sterile water.
- Gently irrigate your nostrils to remove mucus.
- Clean your neti pot thoroughly after each use.
6. Keep Thermometers at Home to Keep Track of Your Fever
Monitoring your temperature is important when you’re sick with the flu. A fever is a common symptom, and knowing how high it is can help you confirm if you need medical attention. Keep a thermometer at home to track your fever and stay aware of any changes in your symptoms. Always consult your primary care provider if your fever spikes or lasts longer than a few days
- Check your temperature regularly with a thermometer.
- Seek medical advice if your fever exceeds 100.4°F (38°C) for more than 3 days.
7. Use Decongestants for Short-term Relief of Nasal Congestion
Over-the-counter decongestants can provide quick relief if you’ve stuffy nose. Nasal decongestants like oxymetazoline work to reduce swelling in your nasal passages, making it easier to breathe. Use nasal sprays for no more than 3 days to avoid rebound congestion.
For oral decongestants, ensure they are safe for you, especially if you have anxiety, depression, or other underlying conditions.
- Use nasal decongestants (oxymetazoline) for short-term relief.
- Limit use to 3 days to prevent rebound congestion.
- Talk to your pharmacist if you have health conditions or take other medications.
8. Gargle with Warm Salt Water and Use Throat Sprays and Lozenges
Gargling with warm salt water and using throat sprays or lozenges can be an effective remedy for relieving a sore throat. Saltwater gargles help reduce inflammation, loosen mucus, and wash away bacteria and allergens that may be causing discomfort. This simple home remedy for flu also prevents upper respiratory infections and reduces the severity of flu symptoms.
How to effectively gargle with warm water to cure flu at home:
- Dissolve 1.2 teaspoons of salt in a glass of warm water.
- Gargle the solution for 30 seconds, making sure it reaches the back of your throat.
- Spit it out after gargling.
You can use throat sprays or lozenges containing benzocaine for additional pain relief.
Tip: Avoid swallowing the saltwater, and repeat this process a few times a day as needed to ease throat pain and congestion.
9. Use Ibuprofen, Tylenol, and Cool Packs to Reduce Your Temperature
Manage your fever when you’re suffering from the flu. Over-the-counter medications like ibuprofen (Advil) or acetaminophen (Tylenol) can reduce fever and muscle aches. You will also get some relief from headaches. You can also use cool packs or a damp washcloth on your forehead to help reduce your temperature.
- Rest while your body fights off the infection.
- Follow the recommended dosages
Note: Never give aspirin to children or teens recovering from flu-like symptoms, as it can cause serious side effects.
10. Get Ointments and Oils to Work for You
Topical ointments and essential oils can provide relief from flu symptoms like congestion and cough. You can use products containing camphor, eucalyptus oil, and menthol to reduce congestion and ease coughing. You can use aromatherapy oils in diffusers or add them to your bath to help with breathing problems.
- Go for a little VapoRub on your chest and neck before going to bed.
- Put some menthol rub near (not in) your nose to help you breathe better.
- Use a diffuser with eucalyptus or peppermint oils in your room to feel better.
Warning: Avoid using menthol ointments on children under 2 years old, and always consult with your primary care provider before using them on older kids.
11. Take a Steamy Shower, Get Into the Sauna, or Make a Tent
Steam is one of the best ways to relieve nasal congestion and ease breathing. A steamy shower or sauna session can open your airways and help clear mucus. Don’t have access to a sauna? Worry not, because you can create a steam tent at home for similar benefits.
Here’s how to create a steam tent to get rid of flu at home:
- Boil water in a pot
- Remove it from heat
- And drape a towel over your head.
- Lean over the pot, breathing deeply for 30 seconds.
- Add peppermint or eucalyptus oils to the water for added decongestant effects.
Additional tip: Take a hot shower or sit in a steamy bathroom to help clear your nose and chest. If you feel weak or lightheaded from being sick, stay seated to prevent falling.
12. Try a Humidifier to Reduce Dryness and Inflammation
Dry air can make flu symptoms worse, particularly nasal congestion and sore throats. You can use a humidifier to add moisture to the air, making it easier to breathe and helping to reduce irritation. Don’t have a humidifier? A steamy shower will give you similar benefits.
- Place a cool-mist humidifier in your bedroom or common area.
- Change the water in the humidifier daily to avoid the growth of mold and fungi.
- For extra relief, add a few drops of eucalyptus or peppermint oil to the humidifier.
Additional tip: Clean the humidifier regularly to prevent mold buildup, especially if you’re using it frequently.
13. Try a Warm Compress to Relieve Headache or Sinus Pain
A warm compress can help ease the discomfort, especially if you have a headache or sinus pain from the flu. The heat will help relax the muscles around your forehead and nose, providing relief from pressure and pain. Repeat this process several times a day for ongoing relief from sinus pressure or headaches
- Soak a cloth in warm water and wring it out.
- Place it gently over your forehead or nose.
- Leave the compress in place for 15 to 20 minutes.
14. Get Some Fresh Air (Especially in Winter)
It may seem counterintuitive to go outside when you’re sick. But getting some fresh air can actually help clear your head and reduce congestion. Cold winter air can dry your nose, but a quick walk outdoors can help you feel better and make breathing easier.
- Bundle up in warm clothes and step outside for a short walk.
- Avoid overexerting yourself; focus on breathing deeply and slowly.
15. Visit the Clinic for Testing and Medication If the Symptoms Persist
If your flu symptoms persist or worsen after several days, it’s time to visit your primary care provider. A healthcare provider can perform tests to confirm whether you have the flu or another condition. They may prescribe antiviral medications if necessary. Follow your doctor’s advice on medication and further treatment options for the flu.
If your symptoms last more than a week or you experience severe symptoms (like difficulty breathing or high fever) in East Texas, schedule an appointment at Exceed right away.
FAQs about Treating Flu at Home Fast
If you have other questions, call us or book a free consultation if you live in or near Texarkana.
What are the symptoms of flu?
Flu symptoms typically come on suddenly and can be severe for the first few days. Common symptoms include muscle aches, headaches, fever with chills, sore throat, dry cough, runny or stuffy nose, and fatigue. Some people may also experience vomiting and diarrhea.
How to get rid of the flu in 24 hours naturally
While you can’t cure the flu in a day naturally, you can feel much better by doing several things. Drink plenty of water, tea, and broth to stay hydrated and help clear mucus. Get lots of rest to help your body recover. Eat foods that boost your immune system like oranges, ginger, garlic, and honey. Gargle warm salt water for a sore throat, and take steamy showers to help with stuffiness. Use a humidifier to add moisture to the air, and try supplements like elderberry, Vitamin C, and zinc to help your immune system.
How to prevent the spread to others?
The best way to prevent spreading the flu is by getting an annual flu vaccine. If you’re sick, stay home to avoid exposing others. Wait at least 24 hours after your temperature drops below 100°F before returning to school or work. Wash your hands frequently, cover your coughs and sneezes, and avoid sharing personal items.
When not to self-care for flu at home?
Stop self-care for flu at home if you are at high risk for complications, such as pregnancy, chronic health conditions, or if you’re very young or elderly. Visit your primary care provider if your fever exceeds 102°F for more than 3 days, your symptoms worsen after 10 days, or you experience difficulty breathing, confusion, severe vomiting, or chest pain. If in doubt, make an appointment at Exceed Health Clinic
