It always starts the same way. A scratchy throat on Tuesday, aching legs by Wednesday, and by Thursday you’re under a blanket wondering why every part of you hurts. Flu season is here, and while there’s no magic cure, a few natural flu remedies can make the days at home a lot more bearable.
These simple, mostly free tricks won’t make the virus disappear, but they can ease the aches, the stuffy nose, and the sore throat while your body does the real work. Keep your favorite blanket close (we love this faux fur throw) and read on. And if you’re feeling very sick or anything worries you, skip ahead to when to call a doctor.
9 natural flu remedies to help you feel better
Drink more than you think you need
Fever, sweating and a runny nose all use up water. Keep a big glass of water, diluted juice, or an electrolyte drink next to you and sip throughout the day. A good sign you’re drinking enough: your pee is pale yellow. If you’re sick to your stomach, small sips every few minutes are easier than big gulps.
Rest like it is your job
This is the hardest one for most of us. Cancel what you can, stay home and sleep as much as your body asks for. Rest gives your immune system the energy to fight back, and staying home keeps you from passing the flu to coworkers and friends. Struggling to drift off? Our tips on how to sleep better at night can help.
Sip warm broth
There’s a reason grandma brought soup. Warm chicken or vegetable broth adds fluids, a little protein and minerals, and the steam may help loosen a stuffy nose. Store-bought works fine; just pick a low-sodium version.
Brew a soothing herbal tea
A hot mug of tea is one of the coziest ways to stay hydrated. Ginger, lemon and a spoonful of honey are classic for a sore throat (just never give honey to babies under one year old).
Check price at AmazonFor something ready to go, Traditional Medicinals Organic Throat Coat Tea is a pantry favorite. It’s a caffeine-free blend with licorice root and slippery elm, with a sweet, silky taste that feels gentle on a raw throat. The box holds 48 bags, so it will last the whole household through the season.
Gargle with warm salt water
Stir about half a teaspoon of salt into a cup of warm water, gargle for a few seconds and spit it out. It’s an old trick that can soothe a sore throat and help clear mucus. Repeat a few times a day. Young children should skip this until they can gargle without swallowing.
Run a humidifier
Dry winter air can make a sore throat and stuffy nose feel worse, and research suggests the flu virus survives longer in dry indoor air. A humidifier by the bed adds moisture back into the room while you sleep.
Check price at AmazonThe Levoit Top Fill Humidifier (2.5L) is small enough for a nightstand and simple to use: you fill it from the top, so there’s no flipping a heavy tank over the sink. Levoit says it runs up to 25 hours on low and is quiet enough for the bedroom. Clean it often and use fresh water every day so it doesn’t grow mold.
Breathe in some steam
Warm steam can loosen mucus and calm irritated nasal passages. A hot shower works, or lean over a bowl of hot (not boiling) water with a towel over your head for a few minutes.
Check price at AmazonIf you’d rather skip the bowl and towel, the Vicks Sinus Inhaler is a plug-in personal steamer with a soft face mask. You can adjust the steam, and Vicks says a session takes about 5 to 15 minutes. It’s non-medicated, and you can add a Vicks VapoPad (one comes in the box) for a menthol scent.
Eat zinc-rich foods
Zinc helps your immune system do its job, and some studies suggest it may reduce cold symptoms, though more research is needed. When your appetite comes back, reach for eggs, yogurt, beans, nuts, seeds, meat, or shellfish.
Go easy on your stomach
If the flu has upset your stomach, stick to small portions of plain foods like bananas, rice, applesauce, toast, crackers, and broth. Skip fried, spicy, and fatty foods, caffeine, and alcohol until you feel better.
When to call a doctor
Most people get over the flu at home, but call your doctor early if you’re pregnant, over 65, have a chronic condition, or are caring for a sick baby. Prescription antiviral medicine can make the flu milder and shorter, and the CDC says it works best when started within two days of your first symptoms.
Get medical care right away for trouble breathing, chest pain or pressure, confusion, severe weakness, not peeing, or a fever or cough that gets better and then comes back worse. In children, also watch for fast breathing, bluish lips, signs of dehydration or any fever in a baby under 12 weeks.
Next, the best remedy of all is a yearly flu shot.
Sources and further reading
- Healthline, Natural Flu Remedies, list of home remedies, salt water ratio, bland diet
- CDC, Signs and Symptoms of Flu, emergency warning signs
- CDC, Treatment of Flu, antivirals work best within two days
- Traditional Medicinals Organic Throat Coat Tea, 48 bags, Amazon, ingredients, caffeine-free, bag count
- Levoit Top Fill Humidifier 2.5L, Amazon, tank size, top fill, runtime
- Vicks Sinus Inhaler, Amazon, face mask, adjustable steam, session time, VapoPad
Changelog
- Written.
What we could not test
- We haven’t tested these products. This is general information, not medical advice; talk to your doctor about your symptoms.
Questions
What is the fastest natural way to get over the flu?
There is no quick fix. Rest, plenty of fluids and time help most. If you are at higher risk, ask your doctor about antiviral medicine within the first two days.
Is a humidifier good when you have the flu?
It can make a dry throat and stuffy nose more comfortable. Clean it often and use fresh water every day.
Can I give honey tea to my child?
Honey is fine for children over one year old. Never give honey to babies under one.
When should I see a doctor for the flu?
Right away for trouble breathing, chest pain, confusion or symptoms that improve and then get worse. Call early if you are pregnant, over 65 or have a chronic condition.