The 14 Best Natural Remedies for the Flu

Source: Art of Anti-Aging

February 19, 2021 | by Karen Cumberledge

Flu season comes around every year, bringing misery with it. Symptoms like fever, aches, chills, vomiting, and a sore throat can keep you laid up for days.

There's no cure for the flu and no way to avoid it entirely, but you can strengthen your immune system and either fend off infection or shorten its duration. You can also make use of specific nutrients, herbs, and simple at-home remedies to find relief while you're sick.

Here's a list of the best natural remedies for the flu, how to use them, and why they work.

A Quick Look at the Flu Itself 

The flu is classified as a respiratory illness, though it can cause many symptoms including coughing, a runny nose, and digestive upset. Infection is caused by the influenza virus, which is spread via the air.

An average of 8% of the U.S. population gets sick with the flu each year. The most at-risk groups are children and those who have a weakened or compromised immune system.

Mild flu symptoms can easily be confused with the common cold, since they are very similar. Overall, flu symptoms tend to be more intense and are more likely to include stomach problems.

Because both colds and the flu are caused by a viral infection, most of the following remedies work equally well for either. There’s no need to worry about determining which one you have before taking steps to get better!

Top Natural Remedies for the Flu:

Stay Hydrated & Drink Lots of Water

Mild flu symptoms can easily be confused with the common cold, since they are very similar. Overall, flu symptoms tend to be more intense and are more likely to include stomach problems.

It's easy to skip by this simple remedy, but staying hydrated is extremely important whether you have the flu or a cold.

Taking in enough fluid will help your body flush out bacteria, viral pathogens, and other toxins. It won't "cure" anything, but without it your body losing a major component of detoxification.

Symptoms like a fever, vomiting, and diarrhea can also cause water loss and make you dehydrated. If you aren't replacing the fluids you lose, your body is going to struggle to heal itself and kick the infection.

Pure toxin-free water is often the best fluid to hydrate your body. You may also want to add herbal tea, fresh fruit juice, and/or coconut water to get a boost of extra nutrients and electrolytes. Whatever you can get down and tastes the best while you're sick is usually the best choice!

Boost Your Vitamin C Intake

Vitamin C is one of the most well-known immune boosters and one of the easiest home remedies for the flu to take. It's an essential nutrient and antioxidant that our bodies can’t manufacture on their own.

A vitamin C deficiency can impair immunity and make you more susceptible to sickness. On the flip side, taking in extra vitamin C has been shown in studies to potentially prevent or shorten many infectious diseases.

In fact, research shows that regular administration of vitamin C shortens the duration of a cold.

The suggested dosage is 1000 mg daily for prevention and 3000-4000 mg daily during an infection. However, some of the studies found that a high dose of 6-8 g per day was needed in certain cases to shorten cold duration.

Take Echinacea at the First Signs of Sickness

Echinacea has become one of the most popular antiviral herbs. It's also been the subject of research studies that have proved its efficacy.

A recent study from 2013 found that an echinacea extract was effective against respiratory tract viruses. It was also shown not to trigger drug resistance like the commonly prescribed flu medication, oseltamivir, can.

A separate study from 2015 found that an echinacea formula was just as effective as oseltamivir at treating the flu when used early on. It also had fewer adverse side effects.

For the most effectiveness, start taking echinacea as soon as you notice flu symptoms, and continue taking it until you feel better. It shouldn't be used long-term to prevent infection- only to help your body fight off an existing one.

Get Extra Rest

Getting enough sleep is challenging for many, but it’s at the top of the list of natural remedies for the flu. This is mainly because good quality sleep and immune health are closely linked.

Research indicates that being deficient on sleep can cause low-grade inflammation and impair your immune system. On the other hand, an infection will often trigger your body to sleep longer and more deeply so that it can heal itself. This is one of the reasons you feel so much more tired when you're sick.

Listen to your body's need for rest if you have the flu. And don’t forget to make sleep a priority all the time to keep your immune system strong.

Add Zinc to Your Care Regimen

Taking a natural zinc supplement when you're sick can help your body kick a viral infection. Zinc is an important mineral for your immune system, and research shows that it may reduce the length and severity of a cold.

Eating foods high in zinc will provide immune support during flu season. These include plant sources like lentils, beans, chickpeas, nuts, and seeds. Adding in 50-100 mg of a zinc supplement when you're already down with a virus can help symptoms go away more quickly. Take it early on for the best results.

Strengthen Immune Health with Elderberry

Elderberries have a long history of use against viruses and have documented antiviral properties. They are also one of the most well-researched herbal remedies for the flu (and colds as well).

While you can take elderberry at any time to boost your immune system, studies show that it's also very effective well into a sickness. Research from 2019 documented that elderberry was inhibitory against influenza early on but was even stronger in the late stages of infection. 

Studies also show that elderberry has the ability to shorten cold or flu symptoms by as many as four days!

Both elderberry syrup and elderberry extract have shown effectiveness in studies, so take either one before and after getting sick.

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