Healthy Body

How to treat the flu quickly

30 May 2025 6 minute read

When flu season rolls around, it feels like everyone’s coughing – your family, your friends, the whole office. If you end up with the flu, it can really take it out of you. Feeling tired, opens in a new tab, losing your appetite and coughing all night can make rest feel impossible. And when you’re barely hungry, the thought of eating can seem like a big task.

While you can’t always avoid the flu, there are plenty of ways to help you recover faster. That’s why we’re exploring some tips to help you get back on your feet.

What to eat when you have the flu

When you catch the flu, eating a well-balanced diet, opens in a new tab can help you feel better faster. Eating foods rich in vitamins and other nutrients can give your immune system, opens in a new tab a boost and help you regain your energy.

Here are some immunity-boosting foods you can eat when you’re sick:

Broths and soups: There’s a reason chicken soup’s a classic when you’re sick. It won’t cure the flu, but some research, opens in a new tab suggests it can help with symptoms like congestion and keep you hydrated. Try out some simple chicken broth or warm pumpkin soup.
Fruit and veggies high in Vitamin C, opens in a new tab: Fresh produce such as oranges or capsicum, opens in a new tab can help keep your immune system healthy, opens in a new tab (and bonus points, they’re in season too).
Drink lots of fluids: Water, herbal teas and electrolyte-based drinks can help you keep up your fluids, opens in a new tab when you’re sick. But you should try to avoid drinks that can cause dehydration, opens in a new tab, such as coffee or sugary drinks.
Eat probiotic-rich foods, opens in a new tab: Foods like kimchi or Greek yoghurt can support gut health, which can help you digest foods easily and absorb nutrients. Eating these foods can also help you have a happy gut and stronger immune system.

Don’t feel like eating or drinking? That’s okay too. Aim for smaller, snack-sized meals or portions every couple of hours to keep your energy levels up. And if you’re struggling to drink, try sucking on some ice cubes or an icy pole with electrolytes.

Get plenty of rest and sleep

Resting gives your immune system, opens in a new tab a chance to fight against the infection in your body. While you might feel like you need to push through to work, opens in a new tab, you could be taking several steps backwards. Allow yourself proper time to rest if possible – take time off work, delegate housework and focus on getting better.

It can take anywhere from five to seven days to recover from the flu, opens in a new tab. But that might change depending on your age and health. After those first few days at home, take your time and ease back into your daily routine.

If you’re struggling to fall asleep because of your cough or fever, try taking paracetamol or ibuprofen during the day and before bedtime. Got a blocked nose too, opens in a new tab? Then try taking a decongestant tablet or using a nasal spray to unblock your nose before bed for a good night’s sleep.

Avoid smoking or vaping when you’re sick

When you’re sick, your airways can become irritated and sore. And if you smoke or vape when you have the flu, then you’re irritating your airways, opens in a new tab even more. This can cause more harm than good. Speak with your GP to see if you can use nicotine replacement therapy while ill.

Stay warm

If you’re experiencing muscle aches and pains, opens in a new tab, cuddle up with a warm heat pack or hot water bottle. Staying warm can help you feel a little more relaxed and comfortable.

Manage your fever

Fevers can be an uncomfortable experience. One moment it feels like a hot summer's day and the next it plummets to zero degrees. Even though fevers generally go away on their own in a few days, there are some ways you can help manage your symptoms, opens in a new tab and bring your temperature down:

Regulate your body temperature in a way that’s comfortable for you, like wearing lighter clothes or sleeping with a thin blanket.
Take paracetamol or ibuprofen to help bring your temperature down.
Keep up your fluid intake. But avoid drinks that can make you feel dehydrated, like a cup of coffee or a glass of wine.
Have plenty of rest and catch up on your Z’s.

Reduce your stress levels

Did you know that chronic stress can weaken your immune system, opens in a new tab? Experiencing high levels of stress can make it hard to fight off and bounce back from viruses like the flu. That’s why it’s so important to try and reduce your stress levels when sick.

Since high levels of stress can impact your ability to sleep, opens in a new tab, it’s extra important to get a handle on it. Try deep breathing practices or doing something fun (but low intensity) while recovering, like colouring in or listening to an audiobook.

The information contained in this article is provided as general information only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For personalised medical advice, always consult your qualified healthcare professional. 