Natural Remedies for Flu Symptoms

Get plenty of rest

It’s important to rest and get more sleep when you have the flu. Sleeping can help boost your immune system. This helps your body fight off the flu virus. Cancel your usual routine and make sleep a priority to help get you back on your feet.

Drink warm broth

Drinking warm chicken or beef bone broth is a good way to help you stay hydrated. It 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.

Up your zinc intake

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

Rinse with salt water

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

Boil or heat up water and let it cool until it’s warm or at room temperature. Mix 1/2 tsp salt to 8 ounces of warm water.

Pull the salt water to the back of your throat and gargle it for about 10 to 30 seconds so that it rinses your mouth and throat.

Spit the water into a sink and repeat 2 to 4 times.

Drink herbal tea

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. It’s antiviral properties are effective against some kinds of flu viruses. Other herbs and green leafy teas also have germ-fighting and antioxidant benefits.

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 found to have natural antiviral and antibacterial properties.

Apply essential oils

Some types of essential oils may help protect you against certain viruses and bacteria. One study found that tea tree oil helps to fight the flu virus by slowing or stopping the rate that the virus multiplies. According to the study, tea tree oil works best when it’s used within two hours of infection. This shows that it may help to 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 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 against some kinds of viruses and bacteria. Be aware that aromatherapy has an influence on children, pregnant and breastfeeding women, and pets.

Use a humidifier

The flu virus survives longer in dry indoor air. This may make the virus 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.

Inhale steam

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

Eat a bland diet

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.