How to fight and prevent flu

The flu, a common yet potentially severe illness, requires a thoughtful approach to prevention, treatment, and recovery. By following effective strategies, individuals can reduce the severity of symptoms, minimise complications, and ensure a faster return to normal life.

We speak to a revered GP, who outlines comprehensive measures to combat the flu, from rest and hydration to advanced medical interventions and long-term prevention.

Rest and sleep

Adequate rest is essential for allowing your immune system to combat the infection effectively. Aim to get 7-9 hours of sleep each night to support recovery and overall health. Rest also minimises strain on your body, helping you conserve energy to fight off the flu.

Hydration and nutrition

Staying hydrated is crucial during the flu. Consuming ample amounts of water, warm tea, and clear broths helps to loosen mucus, relieve congestion, and maintain proper hydration. Additionally, eating nutritious foods like fruits, vegetables, and clear soups helps support your immune system and accelerates recovery.

Over-the-counter medications

Strategic use of over-the-counter medications can alleviate flu symptoms. Decongestants relieve nasal congestion, while pain relievers like acetaminophen or ibuprofen reduce fever and aches. Zinc lozenges, when taken within 24 hours of symptom onset, may decrease the duration of the illness by up to 30-40%.

Home remedies and comfort measures

Several home remedies can provide additional relief. Nasal irrigation using a neti pot or saline spray helps clear congestion and remove virus particles. A humidifier in your bedroom can ease coughing and congestion, while gargling with warm salt water can soothe a sore throat.

Hygiene and preventive measures

Preventive strategies are key to avoiding the flu. Wash hands frequently with soap and water for at least 20 seconds, and avoid touching your face. Maintain a balanced diet, exercise moderately, and ensure you’re getting enough sleep. For added protection, consider getting an annual flu shot, particularly if you belong to a high-risk group such as young children, elderly adults, or those with chronic health conditions.

When to see a doctor about flu symptoms

Seek medical attention if you experience any of the following:

• A fever above 103°F (39.4°C).
• Symptoms lasting more than 10 days.
• Difficulty breathing.
• Severe pain in the face or forehead.
• Signs of dehydration, such as dizziness or confusion.

The role of zinc

Zinc plays a significant role in combating colds and flu. It works by preventing virus replication in the throat and nasal passages, boosting immune cell function, and reducing inflammation. By addressing the root causes of the illness, zinc can shorten its duration and lessen its severity.

Fighting the flu: prevention and recovery

Understanding the flu’s early symptoms, such as high fever, body aches, fatigue, and respiratory discomfort, is critical for timely intervention. Combining proper rest, hydration, nutritious foods, and medications with preventive measures ensures a comprehensive approach to recovery. Incorporating long-term lifestyle changes like regular exercise, improved ventilation, and stress management can reduce the likelihood of future flu infections.

By taking these steps, you can not only recover from the flu more effectively but also strengthen your body’s defenses for seasons to come.