8 Natural Remedies to Quickly Cure the Flu

Influenza may seem like a minor illness, but contracting the virus can indicate at least two to three days of rest and recovery. While flu vaccines and antiviral medications remain the primary medical interventions, several natural remedies can as well help alleviate symptoms and speed up the healing process.

A number of at-home treatments, supported by expert opinion and scientific evidence, can help the body fight off the flu naturally.

Here are eight natural remedies that are considered effective in helping to recover from the flu more quickly, as reported by Everyday Health on February 24, 2026.

8 Natural Remedies to Help Cure the Flu

1. Sleep and Rest

Sleep is the simplest and most powerful medicine when the body is fighting the flu. During rest, the immune system works optimally to combat the virus.

“Sleep and giving your body time to recover is the best thing you can do for yourself,” says Dr. Len Horovitz, a pulmonologist at Lenox Hill Hospital in New York. He explains that sleep helps strengthen the immune system. When you have the flu, aim for more sleep than usual and avoid strenuous activities. Adding a pillow under your head can also help clear nasal passages and make sleep more comfortable.

2. Gargle to Relieve Sore Throat

Sore throat is often a primary complaint during the flu. Gargling with warm water or salt water can help reduce inflammation and loosen mucus.

According to Dr. Horovitz, gargling helps clear irritants like germs in the throat and provides temporary relief. Though simple, this habit is effective when practiced several times a day to ease pain.

3. Drink Water and Herbal Tea

Hydration is crucial when you have the flu. Fever and excessive sweating can lead to fluid loss, which can slow down recovery.

“The body needs to be hydrated so that cells can function optimally,” says Christine Ryan, a registered dietitian based in Seattle. She emphasizes that dehydration can delay the healing process. Herbal teas, such as ginger, turmeric, chamomile, thyme, and green tea, are also recommended because they contain antioxidant and antiviral compounds that help soothe inflammation.

4. Warm Chicken Soup

Chicken soup is more than just a comforting food. Research suggests that chicken soup contains compounds like carnosine and anserine, which have antioxidant effects and support the immune system.

While not a cure, chicken soup can help relieve nasal congestion, sore throat, and provide the fluids and nutrients the body needs during the flu.

5. Clean Your Nose with a Neti Pot

Nasal congestion can make the flu perceive more severe. Using a neti pot with saline solution can help clear mucus and allergens from the nasal passages.

Dr. Horovitz recommends using a neti pot twice a day with sterile water or boiled water. This helps breathing feel easier and reduces pressure on the sinuses.

6. Warm Steam

Taking a warm bath or inhaling steam can help moisturize irritated nasal passages and throat. Steam also helps thin mucus, making it easier to expel.

“Warm steam can soothe the airways and help clear mucus,” says Neil Schachter, Medical Director of the Mount Sinai–National Jewish Health Respiratory Institute in New York City. If you feel weak, simply sit in the bathroom and inhale steam for 10 minutes.

7. Elderberry

Elderberry, or sambucus nigra, is gaining popularity as a natural flu remedy. Some vitamin supplements also use elderberry as a key ingredient.

This fruit is believed to have antiviral properties that can inhibit the replication of influenza viruses. Ryan explains that elderberry is thought to block viral proteins used for reproduction. While recent research suggests its benefits require further study, it is considered relatively safe for short-term consumption.

8. Zinc

Zinc is often referred to as a mineral that supports the immune system. Some experts suggest zinc lozenges to help shorten the duration of the flu if taken at the first sign of symptoms.

Dr. Schachter recommends one to two zinc lozenge tablets per day. Yet, he cautions that it’s important to consult with a doctor, as zinc can interact with certain medications.

When to See a Doctor

The flu usually improves within five to seven days. However, if the fever does not subside or the condition worsens, contact a healthcare professional immediately. The flu can trigger serious complications like pneumonia, especially in the elderly and people with chronic illnesses.

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