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Health Line
13-06-2025
- Health
- Health Line
Cold and Flu Home Remedies
There is no cure for a cold or the flu, but a bowl of chicken soup or a cup of hot ginger tea with honey can help manage the symptoms. Some home remedies, such as vitamin C, may slightly reduce the length of time you are sick. Body aches, fever, chills, and nasal congestion can make you feel miserable. While home remedies can't cure a cold or the flu, they can help relieve symptoms — such as body aches, fever, chills, nasal congestion — during your recovery. But, if symptoms don't improve or you have trouble breathing, rapid heartbeat, faintness, or any severe symptoms, it's best to seek medical help. Here, find out what cold and flu remedies you can try at home. 1. Chicken soup There is no scientific proof that chicken soup can cure a cold or flu or speed up recovery, but its ingredients contain nutrients that support your immune system. It's also a comforting food that provides hydration and may help you feel better overall. There is also some evidence that the nutrients in chicken soup may slow the movement of neutrophils in your body. Neutrophils are a type of white blood cell that helps protect your body from infection. When they're moving slowly, they stay more concentrated in the areas of your body that most need them. This may contribute to healing. Try this recipe for chicken soup. You'll need chicken, carrots, celery, and an onion. Alternatively, consider bone broth, which may also have health benefits. If you're using canned soup, opt for low sodium soup varieties. 4. Garlic Garlic contains the compound allicin, which has antimicrobial and possibly antiviral properties. Adding garlic to your diet might reduce the severity of cold symptoms. According to some research, it might even help you avoid getting sick in the first place. More research is needed into the potential cold-fighting benefits of garlic, but adding more garlic to your diet probably won't hurt. Can you eat raw garlic? 5. Echinacea Native Americans have long used the herb and root of the echinacea plant for medicinal purposes. Its active ingredients include flavonoids, chemicals that have many therapeutic effects on the body. For example, flavonoids can boost your immune system and reduce inflammation. Evidence indicates echinacea may help prevent a cold but is unlikely to shorten it. One 2020 study suggests that taking echinacea may help treat common cold symptoms in children. 6. Vitamin C Vitamin C is an antioxidant that plays many important roles in your body, including supporting the immune system. Good dietary sources of vitamin C include: citrus fruits red peppers green leafy vegetables, such as broccoli Adding fresh lemon juice to hot tea with honey may reduce phlegm when you're sick. Drinking hot or cold lemonade may also help. Vitamin C in the diet or as supplements is unlikely to prevent a cold, but some evidence suggests it may improve symptoms and may slightly shorten the time a cold lasts. Can vitamin C prevent or cure a cold? 7. Probiotics Probiotics are 'friendly' bacteria and yeast that are present in your body, some foods, and supplements. They can help keep your gut and immune system healthy and may reduce your chance of getting sick with an upper respiratory infection, as well as how long the infection lasts. However, more studies are needed. Probiotic yogurt may benefit your immune system as well as providing protein and calcium. Look for products that list live bacteria on the label. 8. Salt water gargle Gargling with salt water may help prevent upper respiratory infections. It may also decrease the severity of cold symptoms, for instance, by easing sore throat pain and nasal congestion. A saltwater gargle can reduce and loosen mucus, which contains bacteria and allergens. To try this remedy at home: Dissolve 1 teaspoon of salt in a full glass of water. Swish it around your mouth and throat. Spit it out. What other uses are there for a saltwater gargle? 9. Saline nasal irrigation Using a saline spray or a neti pot may help relieve nasal congestion with a cold, and it might help with some symptoms of an upper respiratory tract infection. However, be sure to use only distilled, sterile, or previously boiled and cooled water and to wash a neti pot thoroughly between uses. Not doing so could introduce microbes that could lead to potentially serious infections. 10. Topical ointments Ointments containing camphor, eucalyptus oil, and menthol, such as VapoRub, may reduce a nighttime cough. One or two dabs before bed can help open air passages and help improve: congestion sleep coughing Use it up to 3 times in every 24 hours. VapoRub is not suitable for children under 2 years, and ask your doctor before using it on older children. 11. Essential oils Some essential oils can help manage the symptoms of a cold, flu, and other respiratory conditions. This is due to their microbial, pain-relieving, or anti-inflammatory properties. Examples include: eucalyptus peppermint (menthol) Frankincense thyme tea tree Use a diffuser or add a few drops of essential oil to a warm bath. How can essential oils help when you have the flu? While research suggests there are health benefits, the FDA doesn't monitor or regulate the purity or quality of essential oils. It's important to talk with a healthcare professional before you begin using essential oils and be sure to research the quality of a brand's products. Always do a patch test before trying a new essential oil. 12. Humidity Increased humidity may help reduce dryness and inflammation in the nose and throat. A humidifier in your bedroom or elsewhere in your home may help you feel more comfortable. Adding a few drops of eucalyptus oil might also help relieve congestion. For the same effect without a humidifier, take a long shower or linger in a steamy bathroom. Remember, the water used in humidifiers needs to be changed daily to stop mold and other fungi from growing. Also, when it comes to children, it is safer to use a cool-mist humidifier. 13. Elderberry Some studies suggest that elderberry supplements may help relieve the symptoms of upper respiratory tract infections and flu. However, more research is needed. 14. Warm baths Sometimes, you can reduce a child's fever by giving them a warm — but not hot — sponge bath. Warm baths may also help reduce cold and flu symptoms in adults. Can you treat a cold with a detox bath? 15. Boost your immune system Boosting your immune system probably won't help if you already have the flu, but it can protect you from other bouts and more severe symptoms in the long term. Tips include: getting at least 7 hours of sleep at night following a varied and nutritious diet getting regular exercise follow guidelines for flu vaccinations Optum Perks is owned by RVO Health. By clicking on this link, we may receive a commission. Learn more.
Health Line
07-06-2025
- Health
- Health Line
10 Foods to Eat When You Have the Flu and Foods to Avoid
Key takeaways Staying hydrated is essential when you have the flu – water is the best option, but you can also drink broth, ginger tea, herbal tea with honey, lemon tea, and 100% juices without added sugars to maintain proper hydration. Choose nutrient-rich foods that support immune function, including chicken soup (which provides protein and zinc), vitamin C-rich fruits and vegetables (like oranges, peppers, and broccoli), and spices like ginger and turmeric that have anti-inflammatory properties. Avoid alcohol, fatty foods like pizza and fast food, excess simple sugars, and highly processed foods, as these can be hard to digest and may prolong symptoms when you're sick with the flu. You may not eat as much as usual with the flu, as you likely have a reduced appetite. Still, when you do eat, it's best to opt for foods that provide you with the energy and nutrients you need to get you back on your feet. Read on to learn more about the best things to eat and drink and what to avoid when you have seasonal flu. What to drink to stay hydrated Hydration is essential for your body to work properly. A fever, sweating, and loss of appetite are common with the flu. As a result, you can easily become dehydrated. When it comes to hydrating beverages, water is the best option. As well as providing fluid, it acts as a natural detox for your body. If you're looking for something with more flavor, you can also drink: broth ginger tea herbal tea with honey honey and lemon tea (mix equal parts with hot water) 100% juices (look for products without added sugars) Low-sugar sports drinks or other electrolyte-containing beverages, such as Pedialyte, may also help. However, you should only use Pedialyte under your doctor's guidance. Fruits and vegetables also contain water and can help prevent dehydration. Although not typical of the seasonal flu, if you experience vomiting or diarrhea, it's a good idea to replace electrolytes. You can try rehydration drinks to increase levels. What's the difference between Pedialyte and Gatorade? Foods to eat Eating the right foods gives your body the energy and nutrients it needs to function, and this is just as important when you are well. Here are some tips on what to eat when you have the flu. 1. Broth Chicken, beef, or vegetable broth is a soothing and nutritious choice from the time symptoms begin until you have fully recovered. Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion. Here, find out how to make bone broth. 2. Chicken soup Chicken soup is traditionally thought of as a go-to food when you're feeling sick. Though scientific evidence is lacking to back up its healing properties, it can be easy to stomach when you're under the weather. It also has nutritional benefits. The broth provides fluids and electrolytes to prevent dehydration. The chicken provides protein and zinc. Carrots are a good source of vitamin A. Celery and onions provide vitamin C Herbs contain antioxidants. What other healthy soups can you choose? 3. Garlic Garlic provides flavor and is a potential remedy for various ailments. A 2020 review concluded that garlic has antiviral properties and may help prevent the spread of viral infections by supporting the immune system. You can add garlic to food, use garlic supplements, or eat raw garlic to get its health benefits. 4. Vitamin D foods Vitamin D is essential for bone health but it also contributes to the functioning of the immune system. Some research has suggested that vitamin D supplements may help prevent flu and COVID-19 infections. Foods containing vitamin D include: cod liver oil some fish, such as trout and salmon dairy milk fortified oat, almond, and soy milk What other foods are high in vitamin D? 5. Yogurt Yogurt is a good source of probiotics. Probiotics are 'good' bacteria that can help support the immune system. One small, older 2016 study suggests probiotics may reduce the severity of the flu in some people, although other research from 2019 found no evidence to support its use. Probiotic supplements are not recommended for people with severe health problems unless monitored by a healthcare professional. If you would like to incorporate a probiotic yogurt into your diet, look for those that contain: live active cultures vitamin D little or no added sugar 6. Vitamin C-containing fruits and vegetables Vitamin C is crucial for supporting your immune system, which is especially important when you're sick. Foods high in vitamin C include: red or green peppers oranges or 100% fresh orange juice grapefruit juice lemon juice kiwi broccoli Vitamin C supplements are another option. 7. Leafy greens Spinach, kale, and other leafy greens are quality sources of nutrients such as vitamins A, C, E, and K and can help support your immune system when you have the flu. Try adding leafy greens to a fruit smoothie, add them to soups, or eat them raw with a drizzle of lemon and olive oil. 8. Broccoli Broccoli and its leaves provide essential nutrients that may help fight flu. Broccoli also contains the immune-boosting vitamins C and E, along with calcium and fiber. Consider eating broccoli on its own or adding it to soup. 9. Oatmeal When you're sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Oatmeal is a good source of several immune-boosting nutrients, including: copper iron selenium zinc fiber protein Learn more about oatmeal's benefits. 10. Spices Adding certain spices to your diet, such as ginger and turmeric, may help ease symptoms. They contain anti-inflammatory properties that can help break up congestion. Consider adding them to tea or hot water with lemon. They can also add flavor to a soup or broth. Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup. Foods to avoid When you're sick with the flu, stay away from the following items: Alcohol. This causes dehydration and can lower your immune system. Fatty foods. Fried foods, pizza, and fast foods can be hard to digest. Excess simple sugars. Foods and drinks like candy, sweetened beverages, and some fruit juices can prolong diarrhea. Limit dairy intake. Milk and milk products contain the sugar lactose, which can be difficult to digest for some people recovering from viral gastroenteritis. Highly processed foods. Foods from fast food chains and ready meals contain fewer nutrients due to high levels of processing. Helping a child stay nourished As an adult with the flu, when you have no appetite or energy, it can be difficult to eat nutritious foods and make sure you're drinking enough fluids. This can be even more challenging for children. A child is also more likely than an adult to become dehydrated because their lower body mass means they are more likely to lose fluids from a high fever. Make sure you offer fluids to your child often. You can also offer popsicles to soothe a sore throat and help with hydration. Eating right year-round to prevent the flu Eating a nutritious diet year-round is a great way to improve immunity, which may, in turn, help prevent the flu. While there's no specific immune-boosting diet, it may help to eat foods rich in various nutrients and antioxidants, such as: Vitamin C: Oranges, peppers, and grapefruit Vitamin D: Salmon, mushrooms, and fortified milk Zinc: Oysters, red meat, and fortified cereals Selenium: Seafood, eggs, and dairy Iron: Lean meat, white beans, and nuts Protein: Beans, nuts, and poultry Probiotics: Kefir, yogurt, and kimchi Prebiotics: Garlic, onions, and leeks What are 15 immune-boosting foods? Frequently asked questions What should I eat with a cold or the flu? With a cold or the flu, it's essential to stay hydrated, for example, by drinking plenty of water. Warm herbal teas and soups can provide antioxidants and other nutrients, and they can also soothe the throat. Choose nutrient-dense foods that support the immune system, such as fruits and vegetables that are high in vitamin C. With a cold or the flu, it's essential to stay hydrated, for example, by drinking plenty of water. Warm herbal teas and soups can provide antioxidants and other nutrients, and they can also soothe the throat. Choose nutrient-dense foods that support the immune system, such as fruits and vegetables that are high in vitamin C. What's the best thing to eat if you're sick with stomach flu? If you have an upset stomach with diarrhea, vomiting, or both, it's especially important to stay hydrated. Water, ginger tea, and oral rehydration solutions may help. You may have to take small sips regularly. Probiotic yogurts may also help boost your intestinal health. Foods that are easy to digest, such as toast, are also a good option. What should you eat if you have nausea? If you have an upset stomach with diarrhea, vomiting, or both, it's especially important to stay hydrated. Water, ginger tea, and oral rehydration solutions may help. You may have to take small sips regularly. Probiotic yogurts may also help boost your intestinal health. Foods that are easy to digest, such as toast, are also a good option. What should you eat if you have nausea? What foods should you avoid when you're sick? If you are unwell with a virus or upset stomach, it's always best to steer clear of the following items, which have low nutritional value and may contribute to inflammation: alcohol fried or fatty foods added sugars highly processed foods If you can eat when you're sick, make sure you opt for nutrient-dense foods that will support your overall wellbeing.
