How do you get rid of the flu quickly? Influenza, commonly known as the flu, is a viral disease that seasonally affects millions of people. Two flu types most frequently affect people: influenza A and influenza B, with symptoms such as a runny nose, coughing, fever, and body aches¹.

The United States flu season tops the chart around February, as seen through the CDC’s weekly surveillance reports on flu activity. The information that is released each week during any flu season is preliminary and subject to change as more data becomes available.

Almost everyone catches the flu during the season, so you need to have everything you can to fight it. This article gives 13 ways on how to get rid of the flu overnight, ease your symptoms and leave you breathing easier.

Blow Your Nose

Simple, but effective! Blow your nose gently but frequently. Inhaling mucus back into your nose might cause sinus discomfort, or create earaches caused by infections when germs are forced back into the ear canal through the eustachian tube – the tube that runs from the ear to the back of the nose and mouth. Getting the mucus out of your system stops this from happening.

However, blowing your nose too hard can be damaging², so you need to blow gently.

Also, consider applying warm packs around your nose to reduce any inflammation of the mucus membranes³.

How to Blow Your Nose

• Hold a tissue over your nose with both hands. It should be placed over your nostrils to ensure that the tissue will capture the mucus when you blow your nose. 
• Pinch your nose just below the bone and blow out through it. 
• Next, gently press only one nostril while exhaling through the other; repeat on the other side.
• To lessen the spread of germs, wash your hands and toss away used tissues immediately.

Gargle With Salt Water

When you have the flu, gargles should be a daily habit. Even simple water gargles can reduce the symptoms⁴.

Adding salt to these water gargles improves their effectiveness. Salt and warm water gargling helps clear the mucus buildup and soothe the nose and throat. The antibacterial qualities of the salt fight infection while the water moisturizes the throat. A Scottish study (ELVIS) found that gargling and doing nasal irrigation with salt water reduced the length of people’s symptoms of the common cold by around two days⁵.

The common cold is caused by different viruses to influenza⁶, but salt has also been shown to contribute to the inactivation of influenza viruses^{7 8}. 

ELVIS recommends the following method for gargling with home-made hypertonic saline solution (saltwater) three to twelve times a day⁹.

How to Gargle With Saltwater

• Boil water
• Mix in enough salt so that it tastes salty, but not uncomfortably so
• Allow to cool
• Take a small mouthful of the solution and tip your head back with your mouth open (the saltwater should sit at the top of your throat)
• Gently exhale through the mouth to cause bubbles in the solution
• Spit it out once your breath is done
• Repeat as often as necessary to soothe your sore throat

Rest and Sleep

When you have the flu, resting should come first; take it as a chance to recharge your body's immune system.  Sleep helps you because it is a key part of your immune system’s cycle¹⁰. The duration and outcome of an infection is affected by how much sleep you get and how chronically sleep deprived you are¹¹.

How to Ensure You Get Plenty of Rest

• Make sure you get eight to ten hours of sleep each night, whether you are sick or healthy
• Take this as an excellent opportunity to rest from demanding workouts for a few days
• Elevate your head while sleeping to make breathing easier¹², which promotes relaxing sleep
• Stay at home, as if you attend work or school when you are ill, you will expose others around you to germs, and you might contract more illnesses from individuals around you and that your illness might last longer

Use Steam to Relieve Congestion

Steam inhalation has long been used for treating colds because it has always been believed that steam might inhibit viral replication and improve congestion. Evidence suggests that breathing in some steam can ease your flu symptoms¹³, reduce congestion¹⁴, and help you sleep¹⁵, making you feel better. 

Methods to Use Steam to Get Rid of the Flu Quickly

• Close your eyes and hunch over the bowl of warm water that is producing steam with a towel over your head and bowl 
• Take a bath or shower that’s hot enough to steam the room up
• Spend some time in a steam room or wet sauna
• Use portable steam inhalers

Eat a Healthy Diet 

The Dietary Guidelines for Americans suggest that multiple nutrients from a healthy diet assist in building a strong immune system, and when it comes to healthy eating, it's important to prioritize including a variety of fruits and veggies, lean protein, whole grains, and fat-free or low-fat milk and milk products¹⁶. Saturated fats, cholesterol, salt, and added sugars should all be kept to a minimum when eating healthy.

To ensure that your body has enough nourishment, the Mayo Clinic advises against skipping meals. You should aim for five to nine servings of fruits and vegetables daily to receive enough vitamins, minerals, and antioxidants that support the immune system¹⁷.

Additionally, here are some specific foods you may not have considered that can help when you have the flu and support your immune system more generally.

Black Elderberry Syrup

Elderberries (the fruits of the elder tree) are a traditional folk remedy for the flu. There is also rising scientific evidence for their effectiveness. A few studies have shown elderberry extract or juice to lessen flu symptoms¹⁸. They have also been shown in one randomized controlled trial to shorten the length and severity of colds more effectively than a placebo; it is hypothesized this is due to their level of antioxidants¹⁹. However, the evidence is still limited.

If you decide to make your own elderberry juice instead of buying a supplement, keep in mind that the berries must be cooked thoroughly to prevent sickness or cyanide toxicity. The rest of the plant is dangerous and should never be consumed in any way; only the berries should ever be used.

Garlic

Since ancient times, people have used garlic extensively as a spice, functional food, and traditional medicine to treat various diseases, including infections. Garlic’s high antioxidant content, quercetin, and other therapeutic oils offer antiviral properties to assist in boosting the immune system and lower the severity of flu symptoms²⁰.

Honey

Honey is a powerhouse of an immunity boost, full of antibacterial qualities that help get rid of the flu. Studies suggest that it exhibits significant antiviral inhibitory effect, suggesting potential medicinal relevance²¹. Honey is also as effective, if not more so, than cough syrups for reducing coughing, particularly in children²².

This bee product can be consumed with salt or black pepper. Alternatively, putting a tablespoon of honey in a cup of warm water or milk works well ²³.

Beetroot Juice

Beetroot juice is high in two immune-supporting chemicals: antioxidants²⁴²⁵ and nitric oxide (NO)²⁶²⁷.

Nitric oxide in particular may have antiviral properties²⁸²⁹.

Additionally, beetroot juice is particularly useful during stressful times. It can counteract the blood-pressure-raising effect of stress, both for healthy people³⁰ and people wit respiratory difficulties³¹.

It also helps with the suppression of the immune system that comes from stress – during periods of psychological stress, beetroot juice guards against cold symptoms and there may be specific benefits for those with asthma, which could result in fewer asthma flare-ups brought on by respiratory infections³².

Beetroot itself can be consumed and beetroot juice is available as a drink.

Drink Plenty of Fluids

Drinking plenty of fluids is a common folk remedy for the flu. Hot drinks, such as tea or soup, help relieve congestion by increasing the runniness of your nose mucus³³, and can relieve coughs if paired with honey (as discussed above). Additionally, if you have developed a fever due to the flu, then you may require more fluid than normal due to sweating a lot, so drinking more replenishes that.

However, there is little empirical evidence that drinking more than usual helps relieve the flu or cold any faster³⁴. Additionally, increasing your fluid intake too much can be harmful³⁵ and even deadly in some cases³⁶.

Some cases of children with the flu dying have been attributed to overintake of fluids³⁷.

The best state for the body is to be in balance. Therefore, when you have the flu, do use hot drinks and soups to relieve nasal congestion but also do not force yourself to drink more than you need. 

Practice Good Hygiene

To stay healthy, one must practice good hygiene. It protects you from several types of germs that could harm you. While flu-stricken, pay even more attention to your hygiene practices to stop yourself from catching any more illnesses while you’re already under the weather, and to stop your flu spreading – you probably don't want anyone else to feel as bad as you do. 

Staying at home is part of this³⁸. You will likely not feel well enough to go out anway. However, because you are staying at home, there is a greater chance that someone in your household will become ill. 

So, what can you do to keep them safe?

CDC Recommendations³⁹:

• Maintain your distance – Consider designating one room the ‘sick room’ that you stay in and others do not go in until you are better
• Never share food or beverages – The flu spreads through saliva, which can be transferred when sharing food or drinks
• Regularly wash your hands with soap and water, or disinfect with an alcohol-based sanitizer – Scrubs your hands with the soap for at least 20 seconds before rinsing and drying
• When you cough or sneeze, cover your mouth; if you are in a room talking with people, wear a mask – the flu is spread through droplets of moisture that come out of the mouth, particularly during coughing, sneezing, and talking
• Disinfect regularly touched areas and objects, such as counters, doorknobs, and remote controls, to eliminate the flu virus throughout your home – The flu virus can live on surfaces and be spread to other people who touch them
• If you spit phlegm, clean the area as soon as possible – Your phlegm will contain the flu virus, potentially as well as other germs, so you do not want to leave it on a surface for them to spread 
• Avoid meeting people and shaking hands with them – Clean hands can still harbour germs, so even if your hands seem clean, they may still have the flu on them

Keep Warm

When you have a fever, wrapping up warm is probably the last thing on your mind. However, according to researchers, staying warm, specifically keeping your body temperature within the fever range (100–106°F; 38–41°C), actually strengthens your immune system⁴⁰. Additionally, keeping your environment warmer will help limit the transmissibility of the flu virus⁴¹.

How to Keep Warm if You Have the Flu

• Make warm foods and beverages – You can keep yourself warm by regularly consuming hot beverages and meals, like porridge, soups, and stews, which can also ease the difficulty in breathing and swallowing
• Physical activity – Despite the fatigue that the flu causes, try to be as active as possible to improve your circulation as simple physical activity can help you stay warm; avoid sitting stationary for extended periods of time and move around at least once each hour; Finally, put your feet up when you do sit down because the ground is the coldest place to be
• Wear multiple layers, rest under a blanket, and cover your hands, feet, and head – You want to be as insulated as possible to lose the least amount of heat

Use a Humidifier

Cold air has a lower capacity to store moisture; if you already have the flu, cold, dry air might make your sore throat worse. Additionally, the flu virus spreads more easily in cold, dry air⁴².

This is where a humidifier might be useful. A humidifier gently releases steam into the environment from an internal source. If you don't have one, leave a shallow bowl of water out, especially close to a heat source. The evaporating water will gradually increase the room's humidity. Steam rooms are commonly considered to relieve congestion⁴³, so you can try making your own!

If you can’t steam an entire room, try more targeted steam therapy. Steam thins the mucus in your sinuses, making it easier to breathe⁴⁴ and helping you sleep⁴⁵. Fill a large bowl with freshly boiled water, lean over it, and place a towel or blanket over both you and the bowl. Breathe in the steam until the water cools.

You can read a more in-depth review of steam therapy here.

Properly Use Essential Oils 

Essential oils can treat or help you recover from your flu by reducing its symptoms⁴⁶. The best approach to utilize essential oils for the flu is by inhalation, such as in a humidifier or through steam therapy. Inhaling these oils can decrease the intensity of headaches⁴⁷ and clear clogged airways. Aromatherapy can also make your home smell better, which can elevate your mood, promote restful sleep, and reduce stress.

Essential oils can be inhaled directly from the container or put a few drops to a cotton ball or handkerchief. They can also be placed in a humidifier or in a bowl of hot water that you lean over. Use this procedure to clear your nasal passages and improve your breathing. Below are some essential oils to relieve flu signs and symptoms:

• Lemon oil⁴⁸ 
• Thyme oil⁴⁹ 
• Eucalyptus oil⁵⁰ 
• Tea tree oil⁵¹ 
• Chamomile oil⁵² 
• Clove oil⁵³ 
• Cinnamon oil⁵⁴
• Rosemary oil⁵⁵ 
• Lavender oil⁵⁶ 

Read on for more refreshing essential oils for a cough when you have a flu here.

Take Some Supplements

Supplements are potent immunity boosters that can, in the right balance, help fend off opportunistic bacteria, viruses and infections. For this reason, you should consider supplements that boost your immune system.

Vitamins and Minerals

If you are deficient in a vitamin or mineral, your body will benefit from taking a supplement that restores their level up to normal.

However, there is little proof that taking more of these supplements than the recommended daily amount is advantageous. Because your body needs to work extra hard to metabolize what you consume, it can sometimes be hazardous and these supplements can have unforeseen effects.

It is challenging to provide definite recommendations on the dose, formulation, and duration that should be utilized due to this and the variations in study populations, dosages, formulations, and treatment length.

Still, certain vitamins and minerals are extremely helpful in supporting your immune system and fending off the flu:

Vitamin D

Also known as the "sunshine vitamin", vitamin D keeps teeth, muscles, and bone healthy. It is available as a food supplement and in is present in many foods, including salmon, fortified milk or juice, egg yolks, and mushrooms. Studies suggest that consuming more vitamin D may reduce your risk of getting the flu and the likelihood of a serious case if you do⁵⁷.

Vitamin C

Considered by many to be a strong supporter of the immune system, vitamin C supports the physical barriers that shield your body from pathogens (for instance, the epithelial cells of your skin) and aids in the formation and operation of immune cells. Very high daily doses and consistency in intake of vitamin C supplements can shorten the length of colds and even help prevent them⁵⁸.

Zinc

This dietary mineral helps recover from and prevent colds, especially when taken as soon as cold symptoms appear and regularly taken as a supplement⁵⁹⁶⁰; however, certain delivery methods can have side effects, such as loss of smell when using nasal sprays⁶¹ or a bad taste and mouth irritation when using lozenges⁶².

Probiotics

Probiotics are live cultures of beneficial microorganisms, often served as yoghurts. They may regulate the immunological activity, which can lead to better health. Probiotic strains have been shown to protect against respiratory infections in some trials. Two studies from 2012⁶³ and 2015⁶⁴ found that taking probiotics preventatively may lower the length of upper respiratory tract infections, the number of sick days, and the amount of antibiotics prescribed for such infections.

Another analysis from 2014⁶⁵ showed that probiotics help guard against viral infections, lower the chance of catching a common cold, and reduce the number of symptomatic days from common colds in healthy individuals. 

The evidence for probiotics is not the strongest, but overall they work better than placebos in preventing or relieving colds⁶⁶.(

Echinacea

Echinacea is a plant recommended by herbalists to help boost the immune system and fight infections. Daily echinacea use may lessen the likelihood and length of upper respiratory infections like a cold⁶⁷, but research findings have been so weak as to be clinically or statistically insignificant⁶⁸.

Echinacae can interact with certain medications, especially immunosuppressive ones⁶⁹. Therefore, before using this supplement, consult with your doctor if you take any medications.

Use Antiviral Drugs

The best way how to get rid of the flu quickly is to take antiviral drugs as soon as the flu symptoms appear. According to studies, taking antiviral  medications for the flu within the first two days after becoming ill has the most restorative effect⁷⁰. Even if the sick person is at a higher risk of developing major flu complications or is hospitalized with a more serious disease, starting them later can still be useful.

The CDC has identified four FDA-approved antiviral medications to treat flu⁷¹:

• Oseltamivir phosphate (available as a generic version or under the trade name Tamiflu®),
• Zanamivir (trade name Relenza®)
• Peramivir (trade name Rapivab®)
• Baloxavir marboxil (trade name Xofluza®).

Flu antiviral medications are a class of prescription drugs (pills, liquid, powder for inhalation, or intravenous solution) that work to combat flu viruses in your body. Antiviral medication is not available over the counter. They are only available with a prescription from a medical professional.

Over The Counter Medications

Consider taking the following OTC medications to lessen the discomfort associated with particularly cold and flu symptoms:

• Analgesics – Such as ibuprofen (Advil®) or naproxen (Naprosyn®), these lower pain and fever, 
• Expectorants – For example, guaifenesin (Robitussin®, Mucofen®, Humibid LA®, Mucinex®, Humibid E®),  these ease coughing or mucus production or to facilitate nasal blowing, 
• Antihistamines – Such as diphenhydramine (Benadryl®), these can dry up a runny nose.
• Decongestants – Such as pseudoephedrine (Sudafed®), these can help a stuffy, congested nose 
• Antitussives – Such as dextromethorphan (Buckleys Mixture®), these can be used to suppress coughing
• Saltwater nasal sprays – Spraying your nose with salt-containing nasal sprays relieves nasal congestion, through similar effects to gargling with saltwater
• Nasal steroids – Such as fluticasone (Flonase®), these can help with sinus pressure or a runny nose 
• Throat lozenges – Medicated or unmedicated, these can help with sore throat relief.

Final Words

Supplements, such as vitamin C, vitamin D, and zinc, may give you an advantage over the common cold and flu. Still, they should only be used in addition to your foremost line of defence, which consists of good hygiene, adequate hydration, a healthy diet, restful sleep, pain relievers, and exercise. If symptoms persist, call or visit your doctor as soon as possible.
The best way to get rid of the flu quickly is to not get the flu at all. The flu vaccine is an effective preventative measure that can stop you from catching that year’s influenza strains and can reduce the severity of the illness if you still catch it ⁷². It is administered through both an injection and a nasal spray. The flu shot activates the immune system by exposing it to viruses. The body's defense mechanism against the flu in response is the development of antibodies. The flu vaccine cannot cause you to develop the flu, is very safe, and is the best line of defence against catching the flu⁷³.

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