10 best Home Remedies to Prevent Flu

Influenza, or “the flu,” is a common wintertime illness. It can take days or even weeks to get over the flu. And during that time, you may feel miserable.

Go-to flu treatments include both prescription medications — like Tamiflu (oseltamivir) — and over-the-counter (OTC) medications. But flu remedies at home can also help manage your flu symptoms. Some of these include washing your hands and drinking plenty of water to stay hydrated. Let’s take a look at flu home remedies that can help you and your family feel better faster during flu season. 

10 best Home Remedies to Prevent Flu: ultimate guide 

1. Drink water and fluids

Drinking water and other fluids is even more important when you have the flu, whether you have respiratory or stomach flu.

Water helps to keep your nose, mouth, and throat moist. It can help your body get rid of built-up mucous and phlegm.

You can also get dehydrated if you aren’t eating or drinking normally. Diarrhea and fever (two common symptoms of the flu) can also cause water loss.

You can stay hydrated by consuming plenty of:

• water
• coconut water
• sports drinks
• herbal tea
• fresh juice
• soup
• broth
• raw fruits and vegetables

You’ll know you’re drinking enough water and liquids if:

• you have to urinate regularly
• the color of your urine is almost clear or pale yellow

If your urine is a deep yellow to amber color, you may be dehydrated.

It’s also helpful to avoid smoking as much as possible since it can further irritate your nose, throat, and lungs.

2. Get plenty of rest

It’s important to rest and get more sleep when you have the flu.

Sleeping can boost your immune system, helping your body fight off the flu virus. Cancel your usual routine and make sleep a priority to get back on your feet.

3. Drink warm broth

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

4. Up your zinc intake

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

A review of studies suggested 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.

Researchers found that zinc may shorten the duration of your symptoms. However, more research is needed to determine its efficacy in preventing the common cold or flu.

You can take a zinc supplement or a multivitamin with zinc during flu season. You can normally get plenty of zinc from a balanced daily diet. Foods that are high in zinc include:

• red meat
• shellfish
• lentils
• chickpeas
• beans
• nuts
• seeds
• dairy
• eggs 

5. Take probiotics 

Probiotics are natural bacteria that supplement your gut’s microbiome and stimulate your immune response. You can take an OTC probiotic supplement or eat probiotic-rich foods, like cultured or fermented products. Some research suggests that taking probiotics can help shorten flu symptoms.

6. Use a nasal irrigator

A nasal irrigator is a squeeze bottle or other device that lets you flush the inside of your nose with saline. This washes away mucus and moisturizes your nose. 

Make sure to use sterile water with your irrigator or neti pot. Don’t use water straight from the tap, as this can put you at risk for serious infections. 

7. Gargle with saltwater

Similar to how the nasal irrigator works for your nose, a saltwater gargle can help soothe a sore throat. The salt pulls water from surrounding tissues to decrease inflammation, wash out mucus, and provide moisture.

8. Drink herbal tea

Tea can be a pleasant way to stay hydrated when you’re sick. Some teas, like green tea, may also lower your risk of getting sick with the flu and other viruses. The steam from hot tea can cleanse and moisturize nasal passages too. 

Many people add honey as a sweetener, which can help suppress a cough. (Just don’t give it to children under 1 year old.) And adding lemon can be useful to help break up congestion and mucus.

9. Try some essential oils

Certain essential oils — such as tea tree oil, lemon oil, and eucalyptus oil — can help you feel better when you have the flu. Use a diffusing device, or simply allow the scent to waft through the air around you. You can also add essential oils to a warm bath or use them for massage. The scent can open blocked nasal passages and help you breathe easier. 

10. 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.

Foods that are easy on the stomach

1. BRAT diet (bananas, rice, applesauce, toast)
2. crackers
3. cooked cereals (oatmeal and cream of wheat)
4. gelatin (Jell-O)
5. boiled potatoes
6. grilled or boiled chicken
7. soup and broth
8. electrolyte-rich drinks

Avoid foods that may irritate your stomach and digestion.

Foods to avoid while you have the stomach flu

• milk
• cheese
• caffeine
• meats
• spicy foods
• fried foods
• fatty foods
• alcohol

Flu symptoms

The flu typically causes respiratory — nose, throat, and lung — symptoms. Top flu symptoms are:

• fever
• chills
• headache
• body ache
• runny or stuffy nose
• sore throat
• dry cough
• tiredness and fatigue

The stomach flu is a flu virus that causes digestive symptoms. You might have:

• chills
• fever
• nausea
• vomiting
• stomach cramps
• diarrhea

Summary

There is currently no cure for the flu, but various home remedies may help relieve symptoms. A small amount of evidence suggests some remedies may shorten the duration of an illness, but more research is needed. When possible, take steps to prevent the flu by getting the yearly vaccine and practicing healthy habits to keep your immune system strong.

Talk to a healthcare provider if you are concerned about any symptoms, if symptoms get worse, or if symptoms don't improve after 10 days.

FAQ: 10 Best Home Remedies to Prevent Flu

1. Can home remedies really help prevent the flu?

Yes. Home remedies strengthen the immune system and help the body fight infections, reducing the risk of flu.

2. What are the most effective home remedies to prevent the flu?

Common treatments include warm water, ginger, garlic, turmeric, honey, herbal teas, steaming, and vitamin C-rich fruits.

3. How does drinking warm liquids help prevent the flu?

Warm liquids soothe the throat, improve circulation and help flush out toxins while keeping the body hydrated.

4. Is honey effective in preventing flu?

Yes. Honey has natural antibacterial and immune-boosting properties that help protect against infections.

5. Does garlic help fight the flu virus?

Garlic contains allicin, which supports the immune system and helps the body fight viruses and bacteria.

6. Can turmeric help prevent the flu?

Yes. Turmeric has anti-inflammatory and antioxidant properties that support immunity and help prevent flu symptoms.

7. How does taking steam help?

Inhaling steam clears the nasal passages, reduces congestion and helps remove bacteria from the respiratory tract.

8. Is herbal tea good for preventing flu?

Yes. Herbal teas such as ginger, basil, chamomile and green tea help boost immunity and keep the body warm.

9. How important is sleep to prevent flu?

urgent. Proper sleep strengthens the immune system and helps the body fight infections effectively.

10. Can home remedies replace flu vaccination?

No, home remedies support immunity but do not replace vaccination. Influenza vaccines provide strong protection against the virus.