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6 tips to shake out of flu effects
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6 tips to shake out of flu effects

6 things to do to bounce back from flu
6 tips for flu
Representational image | Canva

The peak season of influenza, or flu, is approaching, and it brings in issues such as runny nose, sniffles, fever and chills. The symptoms can disrupt our daily life and often leave us feeling drained. However, taking a few proactive steps can significantly speed up the recovery process.

Dr Hari Kishan, senior general physician, Kamineni Hospitals, Hyderabad, suggests these six steps to recover from flu.

Gargle with salt water

Mix a teaspoon of salt in a glass of warm water and gargle with it several times a day.

Gargling with salt water is an effective and simple remedy to recover from flu. The age-old practice soothes sore throat, reduces inflammation and eliminates harmful pathogens.

“The saline solution can help reduce inflammation and flush out irritants. Maintaining oral hygiene is crucial during illness, as it can prevent the spread of bacteria and decrease the risk of secondary infections,” says Dr Kishan.

Rest well

Rest is often underestimated but plays an important role in the recovery process. It is the body’s way of conserving energy for the immune system to combat the flu virus effectively.

According to Dr Kishan adequate sleep aids in the production of cytokines (signalling molecules that regulate immune responses, facilitating communication among cells to coordinate the body’s defence mechanisms), which are essential for immune response. Additionally, during rest, the body releases growth hormones that are vital for tissue repair.

Consume immune-boosting foods

Nutrition is a key factor in combating the flu. Consume a variety of immune-boosting foods rich in vitamins and minerals, such as fruits, vegetables, lean proteins and whole grains.

“Foods like garlic, ginger and turmeric possess anti-inflammatory and antiviral properties,” says Dr Kishan. Including a variety of nutrients, such as zinc, selenium and vitamins A and D, can support the immune system’s ability to fend off infections and facilitate a quicker recovery. Include citrus fruits, spinach, garlic, and ginger in your diet. Their ingredients provide the essential nutrients the body needs to strengthen its defences and recover from flu quickly.

Avoid cigarette smoke

Smoking cigarettes and exposure to secondhand or passive smoke from cigarettes can exacerbate flu symptoms and hinder the recovery process. It affects the respiratory system’s ability to ward off infections and makes recovery from the flu that much more challenging.

According to Dr Kishan, the chemicals in tobacco smoke can irritate the respiratory system, making it harder for the body to heal itself. By avoiding smoking and exposure to secondhand smoke, we can create a healthier environment for our respiratory system to recover.

Hygiene habits

Good hygiene is essential for both limiting the risk of reinfection and stopping the flu from spreading. “Regular handwash, sanitising surfaces that are frequently touched, and using tissues when coughing or sneezing are some effective measures,” advises Dr Kishan. These practices not only protect us but also contribute to the community’s well-being by reducing the transmission of the virus.

In addition to the steps mentioned, Dr Kishan advises us to consider practising deep breathing, meditation and other relaxation techniques. Stress can weaken the immune system, and relaxation practices can positively affect overall well-being and support the body’s recovery process which will help to recover from flu quickly.

Stay hydrated

Warm beverages, such as herbal teas or broth, can also provide comfort and soothing relief.

“And also stay hydrated when you are recovering from flu. Fluids alleviate symptoms like fever and prevent dehydration, which can be a concern [when a person is ill,]” says Dr Kishan.

Do not forget to speak with a specialist for direction depending on your individual circumstances.

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