Flu Symptoms and How to Prevent and Recover from the Flu

Flu (influenza) is a viral infection that attacks your respiratory tract. It often starts suddenly and hits hard. One day you're feeling fine, and a few days later, you suddenly have symptoms and are completely incapacitated.

The most common symptoms of flu are:

• High fever (usually above 38.5°C)

• Muscle pain and joint pain

• Chills

• Severe fatigue

• Headache

• Dry cough

• A sore throat

• Runny nose or stuffy nose

In children, nausea, vomiting or diarrhea sometimes also occurs.

The big difference with a common cold is that the latter builds up slowly, while the flu strikes all at once.

The flu is highly contagious. The incubation period (the time from when you become infected until you develop symptoms) is usually between one and four days. You can spread the virus yourself before you develop symptoms.

How long you're contagious with the flu depends on several factors. You're most contagious from one day before you develop symptoms until about five to seven days afterward.

The flu virus spreads through tiny droplets in the air, for example, when someone coughs, sneezes, or even talks. You can also pick up the virus from surfaces like doorknobs or your phone. As soon as you touch your face with your hands (and you do that more often than you think), the virus can enter your body.

Children and people with weaker immune systems can spread the virus for even longer. This means that if someone around you starts sniffling and coughing, chances are high that you'll be next in line the following week if you're not careful.

While you can't be completely certain you won't get the flu, you can reduce your risk. There are a few things you can do:

• Wash your hands. Sounds simple, but many people don't do it often enough or well enough. Wash your hands with soap and water, especially after contact with crowded or public places.

• Avoid sick people. It's obvious, but if someone around you is sick, maintain some distance to prevent infection.

• Keep your immune system strong. Eat healthily, exercise regularly, get enough sleep, and avoid stress. A strong immune system helps you better fight viruses. Also consider supporting your body with the right vitamins and minerals .

• Ventilate your rooms. Open windows and let in fresh air. A well-ventilated space reduces the risk of infection.

Once you've had the flu, there's unfortunately no magic pill that will make you instantly better. The best thing you can do is wait it out and let your body recover, however frustrating that may be. And this will also help you get back on your feet faster:

• Rest, rest, and more rest. Your body needs all the energy it can get to fight the virus. Stay in bed and give yourself time to recover.

• Make sure you drink enough. Fever and heavy sweating can lead to dehydration. Drink plenty of water, herbal tea, or broth to stay hydrated. Also, add extra electrolytes to stay hydrated.

• Eat nutritiously. If you have an appetite, eat light, nutritious meals like soup, vegetables, and proteins to support your immune system during its hard work.

Tip: 70-80% of your immune system resides in your intestines, so your gut deserves some extra attention. Drink bone broth and eat fruits and vegetables for plenty of fiber.

• Avoid taking acetaminophen. Your immune system is working hard and is suppressed when you take acetaminophen or painkillers. Read more about natural alternatives to acetaminophen here.

• Steam and saline irrigation. If you suffer from a stuffy nose, steaming or using a neti pot can help. You can fill the neti pot with saline solution and rinse your nose with it.

• Stay home. Don't work or exercise if you're sick. Your body needs energy to recover, and staying active only slows that process down. By staying home, you also prevent infecting others.

Fortunately, most people recover within three to five days . The fever often subsides sooner, and sometimes you may continue to cough or feel tired for longer. Some people feel back to normal after a week, while others need longer to fully recover. This also depends on your immune system's resilience.

A strong immune response causes a brief high fever, severe illness for a few days, and then subsides. You should recover (on your own) after a week. To achieve such a response, it's important to provide your body with sufficient immune-supporting fatty acids (such as omega-3 and vitamin D).

If you still have a high fever after a week, have difficulty breathing or are extremely weak, it is a good idea to sound the alarm and visit your GP.

It's perfectly fine to have the flu occasionally and be sick for a while. In fact, if you recover on your own within a week, that's a good sign.

The flu can strike quickly and cause symptoms such as fever, muscle aches, and fatigue. The virus is highly contagious, so good hygiene and a strong immune system are crucial.

If you're sick, it's best to get plenty of rest, hydrate well, and support your body with the right nutrients. You'll usually be back on track after 3 to 5 days!