Every year, 20 to 40 million Americans come down with the flu.¹ If it’s ever hit you, you know how it can knock you off your feet. Flu symptoms like fever, sore throat, fatigue, and body aches can drain you and leave you stuck in bed for days. At clinics offering functional medicine, providers often focus on prevention and whole-body support to help boost your immune system during flu season.

Prevention is the most powerful tool for cold and flu season. But no matter how healthy your lifestyle is, we all get sick from time to time. While there’s no surefire way to get rid of the flu overnight, many natural remedies can ease symptoms and help your body recover.

Keep reading to learn the best natural flu remedies to support your body and help you feel better faster.

Home Remedies for Flu

Influenza, commonly known as the flu, is a viral respiratory illness that tends to spread once fall and winter arrive. No one likes being sidelined by the flu. And while there’s no speedy cure, home remedies can help you feel more comfortable and support your body as it fights the virus.

Drink plenty of fluids.

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Hydration is one of the best ways to fight the flu. Water thins out mucus and keeps your nose moist. This can help clear congestion and make it easier to breathe. Water also helps your body flush out germs by improving lymph flow.

Some flu symptoms, like fever and diarrhea, can lead to water loss. This makes hydration even more vital for flu recovery.

To keep hydrated, try to drink at least two liters of water per day. Broth, herbal teas, and coconut water are great options too. Sugar weakens the immune system, so steer clear of sugary drinks like soda or sports beverages.² Instead, add a pinch of sea salt and a splash of lemon juice to water for a natural electrolyte boost.

Rest up

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Sleep strengthens the immune system and is a must for flu recovery. It boosts the production of immune cells that fight infections.³ So if the flu has you down for the count, listen to your body. If you need more sleep, honor that. The to-do lists can wait. The best gift you can give your body right now is rest.

Sip some tea

Drinking tea does double duty for the flu. It helps you hit your hydration mark and eases flu symptoms like a sore throat and stuffy nose.

Some tea ingredients are especially helpful for fighting the flu. Ginger and honey both have antiviral properties, while turmeric has potent anti-inflammatory effects.^4,5 You can use bagged tea to harness these benefits or whip up your own simple brew.

Here’s the homemade tea recipe my family turns to when colds or flu hit:

Shows Dr. Cindy's tea recipe of 3 cups water, 1 inch sliced fresh ginger, 3 tsp honey, 1/2 tsp ground turmeric, juice of 1/2 lemon, and small pinch of pepper. Represents how a functional medicine doctor in orland park, IL and functional medicine in orland park, IL can show you other remedies to help when you're sick.

Use a neti pot

Nasal irrigation is another effective home remedy for flu relief. It flushes germs from your nasal passages and sweeps away mucus so it’s easier to breathe through your nose.

Many tools are available for nasal irrigation. But neti pots are the ones I use personally and recommend to patients. To use one, simply boil a cup of filtered water and let it cool until lukewarm. Add ¼-½ tsp of non-iodized salt to the water and stir until dissolved. Then head to a sink and rinse out each nostril.

If you’re new to neti pots, here’s a quick how-to video to walk you through it.

Have some chicken soup

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Chicken soup is perhaps the most old-fashioned flu remedy. And it turns out grandma knew what she was doing.

Research shows that chicken soup has anti-inflammatory properties that may ease flu symptoms.⁶ It can help soothe a sore throat, reduce congestion, and provide electrolytes and nutrients to support flu recovery.

Gargle with salt water

If a sore throat is one of your flu symptoms, you may want to try a saltwater gargle. Research shows gargling with salt water can help relieve pain from sore throats and make it easier to swallow.⁷

To try it, simply mix ½ tsp of salt with 1 cup of warm water. Take a sip, tilt your head back, and gargle the water toward the back of your throat. Spit the water out after 15-30 seconds and repeat as needed.

Get steamy

Steam inhalation is another easy method to clear congestion from colds and flu. The warm steam helps loosen mucus from the nasal passages so you can breathe more easily.

There are a few different ways to practice steam inhalation. You can hop into a steam shower, a warm Epsom salt bath, or even an infrared sauna. Or simply fill a bowl with hot water, cover your head with a towel, lean over, and breathe in. Want more soothing relief? Try adding a few drops of peppermint or eucalyptus essential oils to the water.

Try a humidifier

Dry air can worsen flu symptoms and make it easier to spread flu germs. And that’s where humidifiers come in handy. Humidifiers add moisture to indoor air. This can help soothe your airways and relieve symptoms like coughing and congestion.

Natural Treatments for the Flu

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The tips we’ve covered are a great place to start for flu recovery. But certain supplements can help in the fight against flu, too.

As a functional medicine doctor, I recommend keeping a few on hand throughout cold and flu season. That way, you’re prepared in case the flu hits.

Here are some immune-boosting supplements to consider:

Vitamin C: A natural immunity booster shown to reduce the severity of cold symptoms.⁸ Take 1,000-2,000 mg per day at the onset of symptoms. You can also up your vitamin C intake by eating foods like citrus, bell peppers, tomatoes, broccoli, or kiwi.
Zinc: Enhances the function of immune cells that combat viruses. You can take zinc lozenges, oral supplements, or eat more zinc-rich foods like beef, chicken, pumpkin seeds, or lentils.
Elderberry: Elderberries have antioxidant, anti-inflammatory, and antiviral properties. In one study, elderberry syrup reduced the duration of flu symptoms by 3-4 days.⁹
Andrographis: This herb is a go-to flu remedy in Ayurveda and traditional Chinese medicine. Studies show it may reduce the severity of colds and upper respiratory infections and shorten their duration.¹⁰
Echinacea: An herb with anti-inflammatory and immune-boosting benefits. Evidence suggests it may have antiviral properties to support flu recovery.¹¹
Oscillococcinum: A homeopathic remedy designed to relieve flu-like symptoms.
Probiotics: 70-80% of your immune cells live in your gut.¹² Probiotics support immune health by increasing “good” bacteria in your gut. Studies show they can help prevent and treat respiratory infections.¹⁰
Garlic: This pungent veggie contains allicin, a sulfur compound that may have antiviral properties.¹³ You can add more garlic to your food or use a supplement for extra support.
Olive leaf: Olive leaf extract comes from the leaves of the olive tree and is known for its antimicrobial and antiviral effects. At Anchored in Health, we often advise patients to begin taking it at the first sign of cold or flu symptoms.

Stay Healthy & Strong This Cold & Flu Season with Functional Medicine in Orland Park, IL

Natural remedies can make flu recovery easier, but sometimes extra support is helpful. That’s where functional medicine comes in. At Anchored in Health, we help patients in the Orland Park and Chicago area optimize their health – so you can feel more resilient all year long.

If you’re ready to feel your best this cold and flu season, here’s how to get started:

Contact us with questions.
Book your first appointment with our functional medicine doctor in Orland Park, IL
Learn how to support your immune system through every season!

Other Holistic Health Services Provided at Anchored in Health in Orland Park, IL

Anchored in Health offers a variety of services that help balance the nervous system, which has a direct impact on your immune health. This includes acupuncture, chiropractic care, and massage therapy. We also offer thermography, genetic testing, and Vibrant Wellness testing to uncover any root causes that may be contributing to health challenges.

If you live in Orland Park or the greater Chicago area and want to take a more holistic approach to your health, we’re here to support you. Contact us to learn more.

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health or a medical condition.

Reading this blog does not establish a doctor-patient relationship between you and Anchored In Health or any of its practitioners. Reliance on any information provided in this blog is solely at your own risk.

The Best Natural Flu Remedies: A Functional Medicine Guide