If you’ve recently had the flu (influenza virus), you’re probably eager to feel like yourself again. The flu can take a lot out of you and recovery doesn’t always happen overnight. It’s common to have lingering symptoms even after the worst is over.
The good news is, with some simple steps, you can recover fully and get back to feeling strong again. Below are some flu recovery tips, with insights from Janna Assar, MD, a primary care physician with Banner Executive Health and Wellness.
Return to work or school when it’s safe
Flu recovery times vary from person to person. But most people start feeling better within a week. That said, full recovery may take longer.
“You might still feel some post-flu fatigue or congestion for up to two weeks,” Dr. Assar said.
As for contagiousness, you’re typically contagious for about five to seven days after symptoms first appear. Even if you feel better, you can still spread the flu virus for a day or two after your fever is gone. Wait to go back to school or work until you are fever-free for at least 24 hours without using fever-reducing medications.
Get plenty of rest
One of the most important steps in post-flu recovery is to rest. Even if you feel better, your body is still in recovery mode.
“Your body is rebuilding energy and repairing tissues,” Dr. Assar said. “Overexerting yourself too soon can weaken the immune system, increasing the risk of relapse or secondary infections.”
Take your time getting back to your routine. If you jump in too quickly, you might experience post-flu fatigue, which will make recovery longer. Rest allows your immune system to repair and restore your body to full strength.
Stay hydrated
Drinking plenty of water is another important part of recovering from the flu. Sweating, fever and even breathing through a stuffy nose can deplete fluids. This can leave your body dehydrated, which may cause post-flu dizziness and lingering symptoms.
“Hydration aids recovery by restoring electrolytes and keeping your body in balance,” Dr. Assar said. “Staying hydrated provides essential nutrients that support tissue repair, boosts energy and strengthens the immune system.”
Water, broths, electrolyte-rich drinks and herbal teas can help. Avoid caffeinated or alcoholic drinks since these can cause dehydration. Staying hydrated also helps relieve lingering flu-like symptoms like congestion and sore throat.
Eat nutrient-dense foods
A balanced diet packed with nutrients is key to speeding up your recovery. Even if your appetite is still low, try to eat small, nutrient-rich fruits, vegetables and lean proteins. Foods high in vitamins C and D, zinc and antioxidants can particularly benefit your immune system.
Gradually resume light exercise
Once your fever has been gone for 24 hours and you’re starting to feel better, it might be time to ease back into some light exercise.
Exercise after the flu can help boost circulation and improve your mood, but post-flu fatigue is common, so take it slow. Overdoing it can set back your recovery.
“Start with light activities and gradually increase the intensity as your energy returns,” Dr. Assar said. “Begin with short walks or gentle stretching to avoid overexerting yourself.”
Managing lingering symptoms
Even after you’ve started feeling better, you might have some lingering flu symptoms. “Each symptom requires a different management strategy,” Dr. Assar said.
Here are some tips:
- For fatigue: Continue to rest and slowly return to your usual activities.
- For cough: Soothe coughs with honey, lozenges or by using a humidifier.
- For body and muscle aches: Take warm baths or use over-the-counter (OTC) pain relievers.
- For congestion: Stay hydrated and try saline sprays or steam inhalation to clear your nasal passages.
Talk to your health care provider if your symptoms get worse or linger for more than two weeks.
Disinfect your home
To help protect others in your household, it’s important to disinfect commonly touched surfaces like door handles and remotes. Use disinfectant spray or wipes to kill the flu virus on these surfaces. Clean doorknobs, light switches, remote controls and other frequently touched items.
Practice good hygiene
Even after you’re on the mend, continue to wash your hands often, especially after coughing, sneezing or touching your face. This is critical to prevent the spread of the flu and other infections during flu season.
Get a flu vaccine
After you’ve recovered, it’s a good time to think about preventing future illness. The flu vaccine is the best way to protect yourself from getting the flu again during flu season. Even though you’ve already had the flu, the flu shot can help protect you from other strains of the flu virus that you haven’t been exposed to yet.
The Centers for Disease Control and Prevention (CDC) recommends that everyone aged 6 months and older, especially older adults over 65 and people with weakened immune systems, get vaccinated every year. The vaccine reduces the risk of severe illness and helps you stay healthy.
Learn more about adult immunizations.
Know when to seek medical care
Sometimes, the flu can lead to complications, especially in older adults or those with chronic medical conditions like asthma. Dr. Assar advises seeking medical attention if you experience any of the following symptoms:
- Shortness of breath or chest pain
- A fever that returns after 24 hours
- Severe fatigue lasting more than a few weeks
- Continuous cough or wheezing
- Ear pain or sinus pressure that doesn’t improve
“These symptoms could signal complications like pneumonia, bronchitis or secondary infections that require medical treatment,” Dr. Assar said.
Takeaway
Recovery from the flu takes time, but you'll start feeling better soon with plenty of rest, hydration and nutritious foods. Be patient, listen to your body and don’t rush back into your regular routines too quickly. Remember, the flu vaccine is your best defense against future flu viruses, so consider getting vaccinated to stay healthy during flu season.
