Common flu is a contagious respiratory illness caused by flu viruses. It spreads between people and can cause mild to severe illness.
Getting the flu vaccine is your best protection against the flu.
Flu-related complications include pneumonia and dehydration.
Illness from seasonal flu usually lasts one to two weeks.
Most people who get the flu feel much better within one or two weeks.
Most people who get the flu feel much better within one or two weeks. Most healthy adults can infect others one day before symptoms develop and five to seven days after symptoms appear. Some people, especially young children and people with weakened immune systems, might be contagious for a longer period. Experts believe that you get the flu when a person with the flu coughs, sneezes, or talks and droplets containing their germs land in your mouth or nose. You can also get the flu by touching a surface or object that has the flu virus on it and then touching your mouth, eyes, or nose
In general, the flu is worse than the common cold. Symptoms such as fever, body aches, tiredness, and cough are more common and intense with the flu. People with colds are more likely to have a runny or stuffy nose.(2)
Getting plenty of rest
Drinking clear fluids like water, broth, sports drinks, or electrolyte beverages to prevent becoming dehydrated
Placing a cool, damp washcloth on your forehead, arms, and legs to reduce discomfort associated with a fever
Putting a humidifier in your room to make breathing easier
Gargling salt water (1:1 ratio warm water to salt) to soothe a sore throat at least 3 times a day.
Covering up with a warm blanket to calm chills
Decongestants can ease discomfort from stuffy noses, sinuses, ears, and chests. Talk to your health care provider about which kind is right for you.
Though exercise is a very important part of maintaining a healthy lifestyle, those suffering from flu experience tiredness and muscle pain. Just remember that overly intense physical activity may worsen the symptoms by pushing an already-weakened immune system too hard.
So during Flu symptoms complete rest is recommended. You can resume your normal physical activity routine 1 week after symptoms have subsided.
Include the following in your exercise routine-
Stretching: It helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic: This type of exercise strengthens the heart and lungs, and improves the body's ability to use oxygen. Aerobic exercises include walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing, and low-impact aerobics or water aerobics.
Strengthening: Strengthening exercises for the upper body are especially, as they help increase the strength of your respiratory muscles.
Take these additional steps to protect yourself and people in your home from getting the flu.
You and all healthy people in the house should clean their hands with soap and water or an alcohol-based hand rub frequently, including after every contact with the sick person, the sick person's room or bathroom, or items used or touched by the sick person.
Remind the sick person to cover coughs and clean his or her hands with soap and water or an alcohol-based hand rub often, especially after coughing or sneezing.
Avoid being face-to-face with the sick person and, if possible, have only one adult in the home take care of the sick person. People at increased risk of severe illness from flu should not care for the sick person.
Hold small children who are sick with their chin on your shoulder so that they will not cough in your face.
Ask your healthcare provider if well people in your home - particularly those contacts who are at increased risk of severe illness - should take antiviral medications to prevent getting the flu.
Maintain good ventilation in shared household areas (keep windows open in restrooms, kitchen, bathroom, etc.).
Follow proper cleaning and disposal procedures:
Throw the sick person's tissues and other used disposable items in the trash.
Keep surfaces clean (especially bedside tables, surfaces in the bathroom, doorknobs, phones, and children's toys) by wiping them down with an approved household disinfectant.
Clean linens, eating utensils, and dishes used by the sick person thoroughly before reusing. You do not need to wash items separately.
Wash linens (such as bed sheets and towels) with laundry soap. Avoid "hugging" laundry to your body before washing it to prevent contaminating yourself.
Eat foods rich in vitamin C, like grapefruit, oranges, and tangerines. Studies that have shown that high levels of vitamin C help build immunity.
Increase your omega-3 essential fatty acids by selecting high-quality wild-caught salmon, fish oil, avocados, and sprouted walnuts.
Eat raw, organic vegetables after washing them.
Add high-quality fiber to your diet, such as ground flax seed, whole wheat, bran etc.
Choose sprouted, whole-grain products.
Add nutrient-dense, unprocessed foods, such as sprouted nuts and seeds, to your diet.
Drink purified water throughout the day.
Foods to eat with caution
Do not take cold/ sour food items like cold drinks, ice creams, curd etc
Common allergy-causing foods such as dairy products, eggs, wheat, peanuts and corn (including corn derivatives such as dextrose, maltodextrin, corn syrup, fructose, modified starch, corn starch, margarine, shortening, and corn oil)
All simple or refined carbohydrates (white flour, white rice, white bread, pasta, cookies, cakes, crackers, processed snack foods, etc.)
All foods containing refined sugar or artificial sugar-substitutes such as aspartame.
Alcoholic beverages in excess, since they hinder the functioning of the immune and digestive systems
The most important point to remember about food choices is that a healthy well-balanced diet should contain a variety of foods. Relying on a single food or food group to provide adequate nutrition can be dangerous. Also, replacing fresh fruits and vegetables with supplements has in many cases not been shown to provide the benefit of food and may even be harmful.
Sample Diet Plan Check more options by going to these links.(3). Do not add SALT while cooking or as seasoning.
- 1 Cup (250ml) lukewarm water with 1 Tbsp. freshly squeezed lemon juice and 1/2 tsp. honey
- 5 Almonds/other dry fruits
- 1 Ragi Dosa (Recipe) OR 1 Moong Dal Dosa OR Oats - forteified full cream Milk (1 cup)
- 1 medium Apple OR 1 medium Banana
Early Morning Snack
- 1/2 Cup boiled Sweet potatoes, sprinkled with lemon juice OR Brown rice Poha OR toast with cream cheese
- 1 Cup Coconut water with Malai
- 2 dried Figs and 1 whole Walnut OR Biscuits
- 1 large bowl of tossed Salad (carrots, cucumbers, beets, tomatoes and onions)
(Dressing - mix Olive oil or cream, lemon juice and pepper)
- 2 Multigrain phulka OR Jowari Roti
- 1 Cup Palak/Plain Dal OR 1 Cup Rajma
- 1 Cup full fat yogurt
(Dressing - mix Olive oil, lemon juice and pepper)
Mid Afternoon Snack
- 2 Biscuits/ 1 Muffin
- 1 glass of Milk Shake/ Fruit smoothie
Early Dinner Snack
- 1/2 Cup Mixed sprouts OR Chole salad (Recipe)
- 1 Cup Soup, preferably with cream
- 1/2 Cup Brown rice with 1 Cup Mixed vegetable sambar OR 1 Cup Brown rice Khichadi with 1 small bowl of Raita made with low fat yoghurt - 1 Cup Cauliflower OR Bottle gourd (Lauki) curry
- 1 whole grain bread
- 1 portion of sweet
Late Night Snack
- 1/2 Cup Skim milk infused with Saffron
Life Long Instructions
Quit smoking and cut down on alcohol.
Limiting sugar, caffeine, and alcohol can promote health and reduce stress.