Home Remedies For Influenza

Influenza, or flu, is a highly contagious viral respiratory illness. In an average year, 5 to 20 percent of Americans will develop influenza, more than 200,000 will wind up in the hospital, and more than 36,000 will die. Those most vulnerable are people older than age sixty-five and younger than age two, as well as pregnant women and people with chronic medical conditions.

The virus spreads from person to person via respiratory droplets—tiny drops of moisture released into the air when an infected person talks, coughs, and sneezes. Bystanders may inhale the viruses through their mouths or nose. Flu viruses can also survive on inanimate objects for two to eight hours. If, after handling this object, you touch your eye, nose, or lip, you have inoculated yourself.

Signs and symptoms of influenza include sore throat, stuffy nose, cough, body aches, headache, fatigue, fever, and chills. Whereas the common cold mainly causes symptoms from the neck up, influenza causes more total-body misery. Also, coughing is more pronounced. Contagion begins the day before symptoms develop and extends for a week after symptoms begin. Most symptoms resolve within three to six days. However, fatigue and cough can linger for a few weeks.

Recipes to prevent and manage influenza

Garlicky Honey
1 head garlic, cloves separated and peeled 2 thin slices onion Honey
Preparation and use: 
Using the flat of a knife, gently crush each clove— just enough to crack it open. Place the garlic cloves in a pint-size (475 ml) jar. Layer on the onion. Cover the garlic and onion with honey and cap the jar. Let the mixture sit in a warm place overnight. Take a spoonful of the honey to coat your throat; eating the garlic and onion will also provide relief. If you prefer not to eat the garlic and onion, you can strain the honey into a separate jar.
Yield: Multiple servings
How it works:
Honey is soothing to inflamed respiratory passages and antibacterial (though the issue here is a viral infection). It’s safer than over-the-counter cough remedies and at least as effective. Garlic is expectorant (helps clear respiratory mucus) and antimicrobial, including antiviral activity against influenza. Special extracts have been shown to decrease flu symptom severity. Onion is a close botanical relative of garlic and contains similar sulfur-containing compounds. It’s antimicrobial and is used in folk medicine to clear respiratory mucus and open tight airways.

Mom’s Chicken Soup
Sometimes called Jewish penicillin, chicken soup has been used to soothe flu and colds since the twelfth century. 1 chicken (3 to 4 pounds, or 1.4 to 1.8 kg), fully washed 2 quarts (2 L) water 1 large onion, peeled and quartered 6 carrots, grated, divided 4 garlic cloves, peeled, minced, divided 1 can (28 ounces, or 80 g) crushed tomatoes 2 celery stalks, sliced thinly 1 cup (90 g) uncooked bow-tie pasta Freshly ground black pepper 2 tablespoons (8 g) fresh dill
Preparation and use: 
Place the chicken in a large pot and cover it with the water. Add the onion, three of the chopped carrots, and two of the minced garlic cloves. Bring the water to a boil, then turn down the heat, cover the pot, and simmer for about an hour. When the chicken is cooked through, remove it to let cool. Pour the broth through a strainer and throw away (or compost) the vegetables. Return the broth to the original pot. Skin the chicken, tear it apart, and add the pieces to the pot. Add the tomatoes, celery, and the three remaining chopped carrots. Stir in the pasta, ground pepper, and dill. Cook until the pasta is tender enough to eat. Add the remaining two minced garlic cloves. Serve warm.
Yield: 8 servings
How it works: 
For eight hundred years, chicken soup has headed the list of flu relievers. Recent scientific evidence shows mild support for the notion that chicken soup reduces congestion and other cold symptoms. Drinking warm liquids will keep you hydrated and help ease a sore throat; the steam helps to clear nasal passages. Add garlic at the end of the cooking time to take advantage of its immune-enhancing and flu-fighting ingredients, which heat destroys. Dill relaxes smooth muscle—the kind that encircles the lower airways, which may help ease chest tightness.

Mushroom Tom Yum Soup
An alternative for Mom’s time-honored chicken soup, this recipe is a version of Thailand’s most beloved soup, Tom Yum. This vegetarian version is chock-full of herbs, spices, and vegetables whose soothing powers cater to flu sufferers. 2 lemongrass stalks 1 quart (946 ml) vegetable stock 2 teaspoons (10 ml) fresh lime juice, divided 2 teaspoons (5 g) grated fresh ginger ½ to 1 teaspoon (0.5 to 1 g) dried, crushed cayenne pepper ½ cup (35 g) sliced shiitake or maitake (hen of the woods) mushrooms 1 red bell pepper, seeded and chopped ¼ cup (33 g) thinly sliced carrot ½ cup (124 g) cubed extra-firm tofu (optional) 1 cup (235 ml) coconut milk 3 garlic cloves, minced 2 scallions, sliced into thin rings, for garnish 3 tablespoons (3 g) fresh cilantro leaves, for garnish
Preparation and use: 
Cut away and discard the tough bottom ends (4 to 6 inches [10 to 15 cm]) of one or two lemongrass stalks. Chop the more tender stalks until you have 3 tablespoons (15 g). Pour the stock into a large pot over medium-high heat. Add the lemongrass and bring to a boil. Boil for about 5 minutes. Lower the heat to a simmer and stir in 1 teaspoon (5 ml) of the lime juice, the ginger, ½ teaspoon of the cayenne, and the mushrooms. Simmer for 5 minutes more. Stir in the bell pepper, carrot, and tofu, if using, and simmer until the vegetables are tender, 5 to 10 minutes more. Lower the heat to low and stir in the coconut milk and garlic. (Note: By adding the garlic last you will preserve its active, flu-fighting ingredients.) Heat for another 2 minutes, adding the remaining teaspoon (5 ml) of lime juice and, if you like heat, another ½ teaspoon of cayenne pepper. Serve the soup garnished with sliced scallion and cilantro leaves.
Yield: 2 large bowls or 4 small cups
How it works:
As stated earlier, garlic is expectorant and fights infection—it should be added at the end of cooking to preserve active ingredients. Onion helps clear respiratory mucus and opens the airways. Shiitake and maitake enhance immune function. In lab studies, shiitake protects against influenza infection. Ginger settles the stomach and decreases pain and inflammation. Preliminary research indicates lemongrass decreases pain and fever. The spicy nature of ginger, cayenne, and lemongrass all have a warming effect and thin nasal mucus, making it easier to clear.

Button-It-Up Omelet
Whether raw or cooked, 1 to 2 cups (70 to 140 g) of white button mushrooms a day during flu season may give a boost to the immune system to help derail flu symptoms. 1 tablespoon (15 ml) olive oil ¼ cup (40 g) diced onion 1 garlic clove, minced 1 cup (70 g) sliced mushrooms 1 cup (30 g) baby spinach leaves, rinsed and drained (optional) 4 large eggs ½ teaspoon dried thyme ½ teaspoon dried oregano Freshly ground black pepper
Preparation and use:
Pour the oil into a medium-size skillet over medium-high heat. Add the onion, garlic, mushrooms, and, spinach, if using, and sauté for about a minute. Transfer the mixture to a bowl and set the skillet aside. In a separate bowl, whisk the eggs until fluffy, adding the thyme, oregano, and ground pepper. If needed, re-oil the bottom of the same skillet. (You may have enough oil left over from sautéing the vegetables, especially if you use an omelet pan.) Pour the eggs into the skillet, again over mediumhigh heat. Allow the egg to cook until the sides begin to set. Flip it to the other side and layer the cooked vegetables on top. Once the bottom side cooks, fold in half and serve.
Yield: 2 servings
How it works:
Like more exotic mushrooms, button mushrooms contain beta-glucans, highly branched polysaccharides that enhance immune function. In lab experiments, mushroom extracts increased activity in certain white blood cells. In a study in healthy adults, daily consumption of button mushrooms for a week led to a significant increase in antibodies in saliva. Mushrooms also contain antioxidants. As noted earlier, garlic is antimicrobial, with activity against influenza viruses. Cooking for more than a very short time, however, will deactivate key ingredients. Thyme and oregano are antimicrobial. Thyme also helps relax tight airways and calm coughs.

Elderberry Syrup
Most herb stores and online bulk herb retailers carry European black elderberries (Sambucus nigra). American elderberry (S. canadensis), which is similar, grows in some regions of the United States. Verify the species of local varieties before consuming. Use only ripe, black elderberries, never red elderberries, which are poisonous. 3 cups (710 ml) water 1 cup (120 g) dried elderberries 2 tablespoons (28 g) cinnamon chips, from a crushed cinnamon stick 1 tablespoon (8 g) fresh, grated ginger, or 2 teaspoons (4 g) dried ¾ cup (240 g) honey 2 teaspoons (10 ml) brandy
Preparation and use:
Bring the water to a boil in a quart-size (946 ml) saucepan. Add the elderberries, cinnamon chips, and ginger. Lower the heat and simmer, uncovered, for 40 minutes. The water level should reduce by almost half, but you should still have enough water to adequately cover the herbs. Drape a piece of cheesecloth over a large strainer and balance it atop a glass measuring cup or a bowl. Strain the herbs. Fold the cheesecloth around the herbs and wring out the remaining liquid. If you have more than 1½ cups (355 ml) of liquid, return it to the pot and simmer until it reduces to 1½ cups (355 ml). Add the honey. (To make a syrup, the ratio of strong tea to honey should be 2:1.) Stir to blend. If the liquid is warm, the honey should dissolve easily. If not, return to heat until it does. Add a splash (about 2 teaspoons [10 ml]) of brandy to preserve. Refrigerate. The mixture is good for three months. At the first sign of influenza (or after a recent exposure), take 1 tablespoon (15 ml) four times a day. Give children half that dose. This remedy is not appropriate for infants.
Yield: multiple servings
How it works: 
European black elderberries (Sambucus nigra) have immune-enhancing and antiviral activity against influenza and other respiratory viruses. Three small studies have demonstrated that special elderberry extracts reduced symptom severity and duration in people with influenza. The first two studies used a proprietary extract sold as Sambucol. The dose was 4 tablespoons (60 ml) a day for adults, and 2 tablespoons (30 ml) a day for children. Cinnamon and ginger are warming, pleasant tasting, immune-enhancing, and antioxidant. Ginger inhibits some respiratory viruses, though it may not fight influenza viruses. It also counters inflammation, fever, pain, and cough—all of which can accompany the flu. Warning: The seeds of unripe elderberries contain substances called cyanogenic glycosides, which, if ingested can be toxic. Red elderberries are poisonous. Recipe Variation: You can also make this syrup without the brandy and use as a delicious topping to yogurt, oatmeal, and pancakes.

Brake the Aches 
Bath Some plant essential oils reduce pain. Examples include eucalyptus, pine, rosemary, peppermint, and ginger. You can find them at most natural food stores. 1 cup (240 g) Epsom salts A blend of essential oils, totaling 10 to 15 drops (Use half as much for a child.)
Preparation and use:
Drop the essential oils into the Epsom salts. (If you have 5 different essential oils, you could add 2 drops of each.) Add the salts to hot, but not scalding, bathwater. Blend the salts into the water with your hand. Get into the bath and soak. If you can, sip a mug of hot Gypsy Cold-Combat Tea (see page 158) during your soak.
Yield: 1 application 
How it works:
A warm bath can help reduce aches and pains. The moisture from a bath or shower will also help loosen congestion in the respiratory tract. Warning: Do not use this remedy if you are pregnant. Note: Be sure to get out of the bath if it cools too much and you start to shiver. Becoming chilled could make you feel worse.

Beginner’s Tai Chi
You
Comfortable clothes
A quiet setting in your home or outdoors
Preparation and use:
Stand straight, feet slightly apart and weight evenly distributed. Relax your knees, lower back, and shoulders. Breathe in and out slowly. Open your fingers and extend your arms in front of you, palms facing each other. With your fingertips pointing upward, move your extended arms down, sinking your body down slowly at the same time. With your fingertips facing downward, slowly raise your arms and body. Slowly and evenly draw your hands in toward your tummy, and then pull them up and push them out in a circular motion, keeping your elbows slightly bent. As you make the circular motion, rhythmically move your entire body up and down, up and down. Make four sets of circles. Pause. Reverse the movement of your arms so they are making circles in the opposite direction as you move up and down. Make four sets of opposite circles. Bring your body to the upright position. Draw your hands in toward your chest, palms facing but not touching. Pull your palms apart, as far as shoulder width, and then bring them back, nearly together, in an open-and-close movement. Repeat four times.
Yield: 1 session
How it works: 
This is an opening movement in tai chi, an Eastern moving meditation practice. A 2007 study found that tai chi could help your body make the most of the seasonal flu shot. Seniors practiced tai chi or qigong (a similar practice of meditative movements linked to breath) three days a week for an hour, for three weeks. During the first week, they received a flu vaccine. Subsequent blood tests showed that, compared to elders not participating in tai chi or qigong, the study group had significantly higher antibody responses. This is great news as declining immune system function in old age typically weakens response to immunizations. Other studies show other types of moderate exercise also maintain immune function. However, when you are gripped by those first feverish days of flu, take a break from exercise and rest instead.

The D-Licious Fish 
Three ounces (85 g) of salmon carry 794 IU of vitamin D, nearly the entire 1,000 IU a day recommended for the body to fight the respiratory upsets that accompany flu. Check the index for additional salmon recipes. 2 salmon steaks or fillets (3 ounces or 85 g) 2 teaspoons (10 ml) olive oil Freshly ground black pepper 1 lemon, sliced
Preparation and use:
Preheat the oven to 375°F (190°C, or gas mark 5). Place a sheet of aluminum foil on a baking sheet. Place the salmon on the foil (if using fillets, place skin side down) and baste with the olive oil. Rub in the ground pepper. Cover each steak with the lemon slices. Fold the foil into a tent over the fish. Bake for about 20 minutes until the fish just flakes with a fork. Serve.
Yield: 2 servings
How it works: 
Salmon is a go-to food for vitamin D; it also contains anti-inflammatory fatty acids. Vitamin D also helps the immune system function optimally. Many people have suboptimal blood levels of this vitamin. Several studies have linked low levels of vitamin D with a higher risk for respiratory infection. Some studies further suggest that dietary supplementation may lower the risk of respiratory infection.

When simple Doesn’t Work
If you seem vulnerable to respiratory viral infections, a special extract of American ginseng (panax quinquefolius) called Cold- FX has been shown to reduce the risk of developing influenza and colds and lessen symptoms of those illnesses that do occur. Concentrated extracts of Asian ginseng (panax ginseng) also protect against influenza and improve the immune response to influenza vaccines. Extracts of eleuthero (eleutherococcus senticosus, or Siberian ginseng) have been shown to help prevent viral respiratory infections, including the flu. Taking vitamin D supplements during the winter months (when levels of this vitamin are at their lowest) appears to reduce flu risk. Discuss supplementation with your doctor. Conventional medications, such as Tamiflu (oseltamivir), reduce the duration of influenza infections. Ibuprofen and acetaminophen can relieve body aches and headaches, but do not treat the infection. Do not give teens or children aspirin.

When to call the Doctor
• Your child under age two may have influenza.
• You suspect you have influenza and ar e pregnant, over age sixty-five, or have a chronic illness, such as lung disease (asthma or chronic obstructive lung disease), heart disease, or diabetes.
• Your nasal discharge lasts more than ten days, becomes green, or is accompanied by facial or tooth pain—the signs of a bacterial sinus infection.
• Your fever rises above 103°F (39.5°C).
• You fever lasts more than three days.
• You develop shortness of breath or wheezing.
• Symptoms have not improved after three to five days of home management.
• You start feeling worse rather than better.