The overlapping symptoms of COVID-19 and the flu can be confusing. It’s understandable to want to recover quickly and get back to feeling yourself as soon as possible. While there’s no magic bullet to instantly eliminate these viruses, there are proven home care strategies you can implement to support your body’s natural defenses and speed up your recovery from COVID-19 or the flu. Dr. Stephen Rinderknecht, a trusted expert at UnityPoint Health, provides valuable insights into effective home recovery methods for both illnesses.
Is It COVID-19 or Just the Flu? Understanding the Difference
Both influenza (flu) and COVID-19 are contagious respiratory illnesses caused by different viruses. They share many symptoms, making it difficult to distinguish between them based on symptoms alone. Dr. Rinderknecht notes that the flu often presents more abruptly, with symptoms like fever and cough appearing rapidly – some individuals can even pinpoint the exact hour they started feeling unwell. In contrast, COVID-19 symptoms can emerge more gradually, sometimes beginning with non-respiratory issues. Regardless of which virus you’re battling, the good news is that many of the home recovery methods are similar and effective for both.
9 Proven Ways to Support Your Body’s Fight Against COVID-19
Infographic showing 9 tips on how to get rid of COVID fast and recover at home, including hydration, chicken noodle soup, rest, and over-the-counter medications.
1. Stay Hydrated: The Cornerstone of Recovery
Dehydration is a common issue when you’re sick. Low energy and decreased appetite can lead to reduced fluid intake. Fever, diarrhea, and vomiting – all potential symptoms of COVID-19 and the flu – further contribute to fluid loss. Staying well-hydrated is crucial to support your body’s fight against illness. Water helps transport nutrients, flush out waste, and maintain proper bodily functions. While excessive water intake isn’t necessary, aiming for the generally recommended eight, 8-ounce glasses of water daily is a good starting point, adjusting based on your body size and activity level.
While water is the best choice when you’re unwell, other hydrating options include 100% orange juice, low-sugar sports drinks, and herbal teas like black or green tea. Vegetable juice can also contribute to hydration and nutrient intake. It’s best to avoid milk, soda, alcohol, and coffee during recovery, as these can sometimes hinder hydration or digestion.
2. Chicken Noodle Soup: Grandma Knew Best for Fast Recovery
Grandmothers have long sworn by the healing power of chicken noodle soup, and they were right! The warmth and steam from chicken noodle soup are excellent for relieving congestion. The steam helps to loosen nasal passages and encourage drainage, reducing sinus pressure. This moist heat can also soothe dryness and irritation in your nasal passages. Beyond steam, chicken provides easily digestible protein for energy, and the broth is a great source of rehydration.
Other easily digestible and nutrient-rich foods to consider when you want to get rid of COVID symptoms fast include leafy green vegetables, crackers, eggs, bananas, apples, and lean proteins. It’s often wise to avoid dairy products while recovering, as they can be harder to digest and may worsen nausea in some individuals.
3. The Sweet Relief of Honey for Cough and Sore Throat
Honey is more than just a sweet treat; it’s a natural antioxidant with soothing properties that can aid in recovery. Honey can effectively soothe a sore throat and help to relieve coughing. You can take a teaspoon or two of honey directly or mix it into warm tea. Honey is generally safe and beneficial for adults and children over one year old.
4. Prioritize Rest: Sleep Your Way to Recovery
Rest is absolutely essential for a speedy recovery. Sleep is when your body works hardest to repair and regenerate. A lack of adequate rest weakens your immune system, making it harder to fight off viruses like COVID-19 and the flu. Aim for more sleep than your usual amount. For adults, this means exceeding the standard recommendation of 7-9 hours of sleep per night when you’re trying to recover quickly.
5. Hold Off on Exercise: Conserve Your Energy
While staying active is generally healthy, it’s crucial to listen to your body and skip strenuous exercise when you’re feeling unwell. Intense workouts or prolonged exercise sessions can put extra stress on your body when it’s already fighting an infection. This advice is particularly important if you’re experiencing symptoms like fever, muscle or joint pain, vomiting, headache, or diarrhea alongside your virus. These symptoms indicate that your body is working hard to combat the infection and needs to conserve energy for healing.
6. Gargle with Salt Water: A Soothing Remedy for Sore Throats
Gargling with salt water is a time-honored remedy for soothing sore throats and relieving cold symptoms. The salt in the water helps to draw fluids to the surface of the throat tissues. This process can help to flush out viruses or bacteria that may be present in the throat, reducing inflammation and discomfort. You can use either warm or cool water for gargling, but warm water often feels more soothing. Simply dissolve about ½ teaspoon of salt in a glass of water and gargle several times a day.
7. Over-the-Counter Medications: Your Allies in Symptom Relief
Over-the-counter (OTC) medications can be helpful tools for managing symptoms and making you more comfortable while your body recovers from COVID-19 or the flu. For fever and body aches, pain relievers like acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) can be effective.
If you are diagnosed with the flu, your doctor may prescribe an antiviral medication like Tamiflu. Antivirals are most effective when started within the first 48 hours of symptom onset. When used correctly, antivirals can shorten the duration of flu illness by about a day and reduce the risk of complications, particularly in high-risk individuals.
For sore throat and cough, consider using OTC cough drops or cough medicines containing ingredients like dextromethorphan or guaifenesin (found in brands like Robitussin or Delsym). Always carefully read and follow the instructions and warnings on all medications, and consult a pharmacist or doctor if you have any questions, especially before giving medications to children.
8. Steam Inhalation: Clear Your Airways for Easier Breathing
Steam can be a valuable tool for relieving nasal congestion and making breathing easier when you have a respiratory virus. Adults and children can benefit from sitting in a steamy bathroom. Run a hot shower and let the steam fill the room. The moist, warm air helps to loosen nasal secretions, preventing buildup that can lead to breathing difficulties and coughing. Alternatively, you can use a cool mist humidifier or carefully inhale steam from a bowl of hot water (being cautious to avoid burns).
9. Lukewarm Baths: Regulate Your Temperature and Feel Refreshed
A lukewarm bath, meaning water that is warm but not hot, can be beneficial when you have a fever. Lukewarm water can help to boost circulation and assist your body in regulating its temperature back to normal. Similarly, if you have a fever, it’s helpful to wear light clothing, such as shorts and a t-shirt, and avoid heavy blankets in bed to allow your body to cool down effectively.
Understanding COVID-19 Recovery Timeline
While these home recovery strategies can help you feel better and support your body, remember that it takes time to fully recover from COVID-19 or the flu. For mild to moderate cases, the average recovery time is typically one to two weeks.
The CDC recommends isolating yourself from others if you have COVID-19 until your symptoms are improving and you have been fever-free for 24 hours without using fever-reducing medications.
Preventing the Spread of Viruses Within Your Home
To protect your household members from illness, take these preventative steps:
- Wear a mask: Even at home, wearing a mask can significantly reduce virus transmission.
- Avoid sharing: Don’t share dishes, towels, bedding, or personal items.
- Isolate if possible: If feasible, stay in a separate room and use a different bathroom to minimize contact with others.
- Clean frequently: Wash your hands often with soap and water (or use hand sanitizer) and disinfect frequently touched surfaces regularly.
When to Seek Medical Attention for COVID-19 or Flu
It’s crucial to monitor your symptoms and know when to seek professional medical help. Contact your doctor if your symptoms worsen or if you experience any emergency warning signs, which include:
- Difficulty breathing or shortness of breath
- Persistent pain or pressure in the chest
- New confusion or dizziness
- Bluish lips or face
- Difficulty waking up or staying awake
If you experience any of these emergency symptoms, seek immediate medical attention by calling 911 or your local emergency number.
For less urgent concerns or if you need walk-in care, Find Walk-In Care services are available. You can also manage your health and communicate with your healthcare provider through MyUnityPoint.
By focusing on these home recovery strategies and being aware of when to seek medical help, you can effectively support your body’s healing process and get rid of COVID fast and safely.
