Understanding the Flu and the Role of Self-Care
The influenza virus causes a highly contagious respiratory ailment known as the flu. The flu virus is transmitted rapidly by sneezing and coughing via large-particle droplets. While it is more prevalent in winter, outbreaks can occur year-round. The influenza virus primarily affects the nose, throat, and lungs, causing symptoms such as fever, headache, cough, sore throat, nasal discharge, body aches, and fatigue. It is essential to recognise that in some cases, the flu can lead to serious complications like pneumonia, myocarditis (inflammation of the heart), or encephalitis (inflammation of the brain) [1]. It can even necessitate hospitalisation, especially for individuals with weakened immunity, the elderly, and young children [2]. However, adopting healthy habits and natural self-care methods can support your immune system and help prevent the spread of the flu virus.
Important Safety Note: This article focuses on self-care and natural support. If you suspect you have the flu or experience severe symptoms like difficulty breathing, persistent pain or pressure in the chest or abdomen, sudden dizziness, confusion, or severe vomiting, consult a healthcare provider immediately. Self-treatment should not delay seeking professional medical attention for serious conditions [2].
Proactive Hygiene and Lifestyle Habits
These simple but effective steps are crucial for seasonal flu prevention and management [3].
- Stay Home When Sick If you have the flu, taking a day off from work or school and staying home is essential to avoid transmitting the illness to others in your community [3].
- Practice Respiratory Etiquette Wear a mask or always cover your mouth and nose with a tissue when coughing or sneezing. Dispose of used tissues immediately.
- Maintain Hand Hygiene One of the most necessary actions required for influenza prevention is to clean your hands frequently and properly. Vigorously rub your hands with soap and water for at least 20 seconds when washing, being sure to clean all areas, including the backs of your hands, between your fingers, and beneath your nails. Since the flu virus may survive on non-porous surfaces for up to 48 hours [4], coming into direct contact with infected surfaces and then touching your eyes, nose, or mouth can result in infection.
- Avoid Touching Your Face Avoid touching your eyes, nose, or mouth, especially after being in public places or touching communal surfaces. Flu viruses can enter your body through these areas.
- Maintain Physical Distance During peak flu season or when ill, you should keep a reasonable distance (at least six feet) away from anyone who is coughing or sneezing. Also, consider avoiding large crowds and public places where the flu virus can quickly spread.
- Disinfect and Isolate Try to isolate the person with the flu in a separate room and disinfect frequently touched surfaces.
- Prioritise Rest and Wellness Getting adequate sleep is vital, as a lack of sleep can negatively impact the immune system’s ability to fight off viruses [5]. Eat nutritious food, be physically active as appropriate, and manage stress. Give your body the rest it needs to fight off the infection. While at rest, your body can use its energy to repair and regenerate cells, produce antibodies, and reduce inflammation.
Traditional Herbs for Immune Support and Flu Relief
Many herbs are readily available and can be used as supplements for immune support during the flu season. Always consult with an Ayurvedic practitioner or healthcare provider before using herbal remedies, especially if you are pregnant, nursing, or have a pre-existing condition.
1. Tulsi (Holy Basil)
Tulsi is an aromatic herb known for its potential anti-inflammatory and antiviral properties, which may help support the body’s natural defences against infections like influenza [6]. To take Tulsi, boil a few leaves in water to make a tea, or simply add the leaves to your regular tea.
2. Ginger (Adrak)
Ginger is a well-known natural remedy for cold and flu symptoms. It has anti-inflammatory and antiviral properties and can help alleviate symptoms such as cough and congestion [7]. To make ginger tea, simply grate some fresh ginger and add it to hot water. You can also add it to your food as a spice.
3. Turmeric (Haldi)
Turmeric contains curcumin, which has anti-inflammatory and antiviral properties that may help support the immune system and overall respiratory health by potentially inhibiting the replication of the influenza virus [8]. To take turmeric, you can add it to your food or drink it as tea. To make turmeric tea, add a teaspoon of turmeric powder to a cup of hot water, and add honey and lemon juice to taste.
4. Cinnamon (Dalchini)
Cinnamon has anti-inflammatory properties that may help alleviate flu symptoms such as cough and congestion. To take cinnamon, you can add it to your food or drink it as tea. To make cinnamon tea, boil a cinnamon stick in water for 10-15 minutes, strain, and add honey to taste.
5. Echinacea
Echinacea is a herb commonly used for its immune-boosting properties. Some clinical trials suggest it may reduce the severity and duration of flu symptoms, comparable to some conventional treatments [9]. Echinacea is available in tea, liquid extract, and capsule or tablet form.
6. Raw Garlic (Lahsun)
Garlic has antiviral and immune-boosting properties attributed to its organosulfur compounds [10], which can help reduce the severity of flu symptoms. To take garlic, you can add it to your food or drink it as tea. To make garlic tea, crush 4 – 5 cloves of garlic and add them to 2 cups of water. Boil the mixture to reduce its volume by half. Add honey and lemon to enhance flavour.
7. Mint (Pudina)
Mint or peppermint has decongestant properties that can help alleviate flu symptoms such as cough and congestion, primarily due to the presence of menthol. To take peppermint, you can drink it as tea or use it as an essential oil in aromatherapy.
8. Elderberry
Elderberry has anti-inflammatory and immune-boosting properties that can help with flu, cough, and congestion. A systematic review suggests Elderberry may reduce the severity and duration of viral respiratory illnesses, including the flu [11]. It is available in the form of syrup, tea, capsule, or tablet.
Disclaimer on Herbal Use: While herbal remedies can help support the body’s natural defences and relieve symptoms, they are not a substitute for proven medical treatment or the influenza vaccine. If your symptoms increase or persist, see your doctor for a proper diagnosis and treatment plan.
Easy Home Remedies for Symptom Relief
Natural remedies can support our immune system in fighting off the infection and controlling the symptoms of the flu. Here are some easy flu home remedies you can try.
1. Hydration
Drink plenty of fluids like water, herbal tea, and soup to thin mucus and help relieve congestion in the nasal passages, sinuses, and chest. Adequate hydration is critical for overall recovery and preventing dehydration due to fever.
2. Salt Water Gargle
A saltwater gargle three to four times a day can loosen mucus and help relieve congestion and inflammation in the nasal passages and throat. Use about half a teaspoon of salt dissolved in 8 ounces of warm water [12].
3. Honey
Honey is a natural home remedy that may help soothe coughing, especially in children over the age of one (do not give honey to infants under 12 months) [13]. Its thick texture can coat the throat and temporarily relieve coughing. Its antibacterial and anti-inflammatory properties may also soothe the throat and reduce inflammation. Giving a small amount of honey before bedtime may help ease nighttime coughing during cold or flu episodes.
4. Eucalyptus Oil (Nilgiri Tel)
Eucalyptus oil has decongestant properties that may help ease cough and nasal congestion. You can massage or rub your chest with a few drops of eucalyptus oil diluted in a carrier oil (like coconut or sesame oil). To relieve congestion, add a few drops of eucalyptus oil into a humidifier or a steamer and inhale the steam.
5. Humidifiers
Humidifiers can be helpful for individuals experiencing a sore throat or dry cough in the flu. It helps prevent dryness in the throat and nasal passages. Ensure humidifiers are cleaned regularly to prevent the growth of mold or bacteria [12].
6. Warm Compression
A warm compression with a hot towel or bandages can help to reduce muscle aches and flu pain. It also improves blood flow and circulation, which can help reduce inflammation and promote healing.
7. Vapour Rub
Over-the-counter (OTC) vapour rubs contain camphor, menthol, and eucalyptus oil that possess therapeutic properties, including their ability to ease congestion, reduce coughing, and relieve muscle aches and pains. You can apply it on the chest, throat, and back to open the airways and breathe easily. Avoid applying it directly under the nose or on broken skin.
8. Probiotics
Probiotics help support the immune system and promote healthy digestion, which can contribute to overall wellness during seasonal infections. Yoghurt is a good source of probiotics, protein, and calcium that may help support immunity and recovery during the flu.
9. Flu Diet: Focus on Immune Support
Eating a balanced diet during the flu is important for recovery.
- Citrus Fruits: Eating citrus fruits can provide vitamin C, which helps support the immune system and the production of white blood cells that protect the body from infections. Citrus fruits to be included in a flu diet are Oranges, Lemons, Grapefruit (Chakotara), Sweet lime (Mosambi), Tangerine (Kinnow), and Blood orange (Malta).
- Leafy Greens: Leafy greens are a great source of minerals and vitamins, including vitamins C, A, folate, and iron, which may help support the body’s natural defences against infections such as influenza. Leafy greens to be included in the flu diet are Spinach, Mustard greens (Sarson), Fenugreek Leaves (Methi), Amaranth Leaves (Chaulai), and Coriander Leaves (Dhaniya).
Note: While nebulisers and certain over-the-counter (OTC) medications (like acetaminophen or decongestants) can relieve symptoms, they are medical interventions and should be discussed with a doctor, especially for severe flu-related breathing symptoms. They are not considered ‘Natural Preventive Measures.’
Frequently Asked Questions
How to prevent flu naturally?
Influenza prevention can be done naturally by boosting your immunity with healthy eating, exercising regularly, managing stress, and getting enough sleep. Good hygiene, such as frequent and proper hand washing, is also a cornerstone of natural prevention [3].
How to prevent the common cold in the mornings?
Preventing the common cold in the morning can be achieved by using humidifiers at night. Also, when you get up in the morning, blow your nose correctly to clear the nasal passages as much as possible.
How to prevent the flu?
You can help prevent the flu by washing your hands regularly with soap and water, avoiding close contact with people who are sick, and wearing a mask in crowded or public places. Maintaining good hygiene and a healthy lifestyle also supports your body’s natural defences against infections.
How many days does seasonal flu last?
The mean duration of the influenza virus in adults is around three to seven days for symptoms like fever, but it may continue for up to 10 days, and cough/fatigue may last for two weeks or more, especially in children, older age groups, pregnant women, patients with chronic illnesses, and those with weak immunity. The incubation period is typically about two days [1].
Can I eat citrus fruits with a sore throat?
While citrus fruits are rich in vitamin C, which helps support the immune system, you should consume them in moderation if you have a sore throat. Their acidic nature can irritate the throat lining and potentially worsen symptoms for some individuals. Opt for less acidic options or dilute citrus juices with water if tolerated.
Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here. Please consult a healthcare provider before beginning any new wellness practice, especially if you have an existing medical condition, are on medication, or are in a high-risk group (e.g., pregnant, elderly, or have chronic illnesses).
References
[1] Centers for Disease Control and Prevention. (2023, August 30). Key facts about influenza (flu). Centers for Disease Control and Prevention. https://www.cdc.gov/flu/about/keyfacts.htm
[2] Centers for Disease Control and Prevention. (2023, August 30). What to do if you get sick. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/treatment/takingcare.htm
[3] Centers for Disease Control and Prevention. (2019, July 10). Healthy habits to help prevent flu. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/prevent/actions-prevent-flu.html
[4] Centers for Disease Control and Prevention. (2010). The flu: Caring for someone sick at home. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/pdf/freeresources/general/influenza_flu_homecare_guide.pdf
[5] Irwin, M. R. (2015). Sleep and inflammation: partners in sickness and in health. Nature Reviews Immunology, 15(8), 502–515. https://doi.org/10.1038/nri3882
[6] Cohen, M. M. (2014). Tulsi – Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251. https://doi.org/10.4103/0975-9476.146554
[7] Rasheed, N. (2020). Ginger and its active constituents as therapeutic agents: Recent perspectives with molecular evidences. International Journal of Health Sciences, 14(6), 1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7644455/
[8] Kim, M., Choi, H., Kim, S., Kang, L. W., & Kim, Y. B. (2021). Elucidating the effects of curcumin against influenza using in silico and in vitro approaches. Pharmaceuticals, 14(9), 880. https://doi.org/10.3390/ph14090880
[9] Rauš, K., Pleschka, S., Klein, P., Schoop, R., & Fisher, P. (2015). Effect of an Echinacea-based hot drink versus oseltamivir in influenza treatment: A randomized, double-blind, double-dummy, multicenter, noninferiority clinical trial. Current Therapeutic Research, 77, 66–72. https://doi.org/10.1016/j.curtheres.2015.04.001
[10] Rouf, R., Uddin, S. J., Sarker, D. K., Islam, M. T., Ali, E. S., Shilpi, J. A., Nahar, L., Tiralongo, E., & Sarker, S. D. (2020). Antiviral potential of garlic (Allium sativum) and its organosulfur compounds: A systematic update of pre-clinical and clinical data. Trends in Food Science & Technology, 104, 219–234. https://doi.org/10.1016/j.tifs.2020.08.006
[11] Wieland, L. S., Piechotta, V., Feinberg, T., Ludeman, E., Hutton, B., Kanji, S., Seely, D., & Garritty, C. (2021). Elderberry for prevention and treatment of viral respiratory illnesses: A systematic review. BMC Complementary Medicine and Therapies, 21(21). https://doi.org/10.1186/s12906-021-03283-5
[12] Mayo Clinic. (2024, May 22). Flu: Self-care. https://www.mayoclinic.org/diseases-conditions/flu/self-care/prc-20452335
[13] Centers for Disease Control and Prevention. (2024, June 6). Infant botulism. Centers for Disease Control and Prevention. https://www.cdc.gov/botulism/infant-botulism.html
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