4 Self-Care Tips To Speed Up Recovery From Seasonal Flu

As the weather gets colder, the air gets drier and we spend more time indoors, the risk of picking up viruses such as flu or Covid increases. A bout of flu or Covid is an unpleasant experience that can leave even very healthy people aching, feverish, and unable to do much more than curl up on the sofa for a few days. 

For those who are already vulnerable, even a mild dose of flu can be debilitating and take a long time to recover from. Although of course vaccines do exist and it’s important to keep up with booster jabs, the viruses are constantly evolving, and it’s impossible to keep ourselves 100 per cent protected unless we literally wrap ourselves in cotton wool and hibernate.

However, we can still help ourselves to recover better from that inevitable autumn cold, flu, or even Covid infection. Here are some tips.

Don’t soldier on

You are not doing yourself or anyone else any favours by battling on with your usual duties. Your body is in a weakened state as it diverts energy to fight the virus, and you will also be putting vulnerable people you may come into contact with at risk. Flu and Covid can be dangerous infections for the very old, very young, or immunocompromised. 

Instead, take time to rest as soon as you begin to feel unwell, and try not to be in close contact with any vulnerable members of your household. Don’t feel guilty or attempt to work from home: listen to your body and prioritise yourself and your recovery. 

If persistent coughing or congestion makes it difficult to sleep, support yourself with pillows in a more upright position, which will help to keep your airways clear and ease pressure on the sinuses. 

Stay hydrated

Flu can cause a high temperature, which leads to more sweating than usual. It can also cause greater fluid loss through a running nose and possibly any accompanying vomiting or diarrhoea. At the same time, we may be taking in less fluids through a loss of appetite. 

All this greatly increases the risk of dehydration, which places more stress on the body and makes it more difficult to recover. It is not only lack of water that causes the problems, but also the essential minerals, known as electrolytes, that we lose through bodily fluids.

Electrolytes such as sodium, potassium, calcium and magnesium are central to the optimum functioning of the body and will help to boost your immune system. You can easily replenish lost electrolytes by dissolving a tablet in a glass of water. 

Eat well

Illness can cause loss of appetite, or you simply may not feel up to cooking a meal. However, nutritious food will help the body to recover faster, so as soon as you feel able to, eat regular well-balanced meals. Thick vegetable soups and stews are nutritious and comforting. 

For an extra kick if you have below-par taste buds due to congestion, try adding some ginger or garlic to your food. These foods both contain natural antiviral compounds and have an anti-inflammatory effect, so you will also benefit from extra support to your immune system as well as satisfying intense flavours. 

Use painkillers or natural remedies to boost recovery

Painkillers such as ibuprofen and paracetamol can reduce fever, headache and ease bodily aches and pains. If your nasal passages are blocked, decongestant medicines can help to clear them. Alternatively, you could try steam inhalation by placing a towel over your head and putting your face near a freshly boiled bowl of water. 

A long hot shower will also have a temporary decongestant effect, or a few drops of eucalyptus oil or peppermint oil added to a bowl of water or a warm bath. However, do not be tempted to overdo it, as if the bathwater is too hot you can exacerbate fever and increase dehydration. 

There are a variety of over the counter medicines available to treat coughs, depending on if it is dry or with phlegm. A pharmacist will be able to advise, but it’s best to seek an online appointment or send someone on your behalf rather than go in person. If you prefer natural remedies, try a spoonful of honey, either on its own or stirred into a hot drink.