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13 2025 Jan
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There are several affordable and science-backed home remedies to help alleviate flu symptoms and support recovery. While they won’t cure the flu outright, they can make you feel better and boost your immune system. Here's what works:

1. Stay Hydrated

  • Why it works: Dehydration can worsen symptoms like fatigue and congestion. Drinking water, herbal teas, or clear broths helps keep mucus thin and reduces throat irritation.
  • What to try: Hot water with honey and lemon, which also soothes a sore throat and has mild antimicrobial properties.

2. Saltwater Gargle

  • Why it works: Gargling with warm saltwater can reduce throat pain, loosen mucus, and kill bacteria in the throat.
  • How to do it: Mix 1/2 teaspoon of salt in a glass of warm water. Gargle and spit several times a day.

3. Steam Inhalation

  • Why it works: Steam moistens nasal passages, loosens mucus, and relieves sinus pressure.
  • What to try: Add a few drops of essential oils like eucalyptus or peppermint to a bowl of hot water, then inhale the steam with a towel over your head.

4. Chicken Soup

  • Why it works: Research shows that chicken soup can reduce inflammation in the respiratory tract and ease nasal congestion.
  • Bonus: It also provides nutrients and hydration to boost recovery.

5. Honey

  • Why it works: Honey has antimicrobial properties and soothes coughs and sore throats.
  • How to use it: Take a teaspoon as-is, or mix it into warm tea.

6. Ginger

  • Why it works: Ginger contains compounds with anti-inflammatory and antiviral properties.
  • What to try: Brew ginger tea by steeping fresh ginger slices in hot water for 10 minutes. Add honey for added benefits.

7. Garlic

  • Why it works: Garlic contains allicin, which has antiviral and immune-boosting properties.
  • How to use it: Add raw garlic to meals, or crush a clove and mix it with honey.

8. Rest

  • Why it works: Rest allows your body to focus on fighting off the virus.
  • Pro tip: Prioritize sleep and reduce stress for faster recovery.

9. Vitamin C-Rich Foods

  • Why it works: Vitamin C boosts the immune system and may reduce the severity of flu symptoms.
  • What to eat: Citrus fruits, bell peppers, strawberries, and kiwis.

10. Probiotics

  • Why it works: A healthy gut can improve your immune response. Some studies suggest probiotics may shorten the duration of colds and flu.
  • What to try: Yogurt with live cultures or fermented foods like kimchi and sauerkraut.

If symptoms persist or worsen, consult a healthcare professional. Rest, hydration, and patience are key to recovery!