Supporting the Flu (Influenza)
- 6 hours ago
- 7 min read
Ironically enough the one year I got the flu shot (I worked in a children's hospital and didn't have a choice) I got the flu...and it was NOT fun, but it was manageable. I don't say this to scare you. I actually say this to encourage you that it's going to be okay! I like to think of it as a good cleansing, anyways!
Before diving into any sickness I think it's important to first understand the symptoms. Once you understand their purpose, you can better understand how and why to support them vs fear them.
Understanding Flu Symptoms
Fever: A fever is a natural response to an infection or illness. It is a GOOD sign, because it means that your body is fighting off the infection. The increased body temperature from a fever boosts the performance of immune cells and induces stress on pathogens and infected cells, providing a strong immune defense.
Check out my full fever guide so you can be prepared, not scared!
Cough: A cough is the body’s natural defense mechanism to keep the airways clear. It helps expel mucus, and irritants, and can also remove germs that cause infection. By doing this, coughing protects the lungs and makes sure air can move in and out freely. This is why coughs shouldn’t be suppressed. Holding it back can allow mucus, germs, and irritants to build up, making it harder for the body to heal and breathe properly. When trying to treat a cough naturally, the focus should be on thinning mucus (when applicable), soothing irritation, and making the cough productive.
Chills/Aches/Pains: When you have a fever, your brain temporarily tells your body that Is needs to be warmer which can actually make you feel cold even though your temperature may be rising. Chills and shivering are your body's way of creating more heat to reach the higher temperature. These can also cause aches and pains, as well as the chemicals your body releases when fighting off infections that create inflammation and cause muscles and joint to be more sensitive.
Vomiting and Diarrhea (this mostly happens in children, if at all): Vomiting helps empty the stomach of contaminated contents, while diarrhea speeds up movement through the intestines to flush the germs and their toxins out of the body. These are signs that the body is actively working to remove the illness and protect itself!
Mucus: Mucus is good when we are sick because it helps trap the germs and move them out of the respiratory system. What we don't want us for the mucus to get so thick that it can't do it's job. This why keeping mucus thin and moving is so important.
Preventing Complications
When dealing with the flu there are two categories of support I like to focus on. First, prevention. Second, comfort. The main complications of the flu are:
Ear Infections (guide coming soon with an ENT 👀)
One of the most important things you can do is make sure that you are keeping mucus THIN and MOVING with things like:
NEBULIZING SALINE
Nebulizing saline keeps the lungs moist and mucus thin, making it easier to clear before it settles deep in the lungs. The fine mist is breathed directly into the airways, where it loosens mucus, soothes irritated tissue, and helps coughing work more effectively, lowering the chance of germs lingering long enough to cause pneumonia. You can nebulize one whole tube of saline (typically takes 10-20 minutes) up to 5-6x a day. Safe for any age when using 0.9% sterile saline.
COOL MIST HUMIDIFIER
Cool mist humidifiers add moisture to the air, helping keep airways from drying out. Moist air keeps mucus thinner and easier to cough up, so it’s less likely to settle deep in the lungs, while also soothing irritated tissue and supporting the lungs’ natural cleaning system.
While you’re at it, get yourself a hygrometer as well. They’re super cheap, and I don’t understand why they aren’t talked about more. Without one, there’s no way to gauge how humid or dry a room is. Too much humidity puts you at risk for mold, bacteria, and dust mites. You ideally want to keep the humidity between 40-60%.
NASAL IRRIGATION (for adults)
When the nose is congested, the mucus can drip back or be inhaled into the lower airways, especially in babies and young kids. Saline nasal rinses clear germs and mucus from the nose and upper airways before they can travel down into the lungs and settle into an infection.
It’s typically recommended to only nasal rinse up to 3 times a day. Exceeding this can potentially cause irritation, so it's best to start with once or twice a day and see how your body responds. Compliance will be best with older kids - adults
NASAL ASPIRATORS FOR BABIES
Nasal aspirators are designed primarily for babies because infants can’t blow their noses on their own. For older children who can usually blow their noses effectively, aspirators aren’t typically needed. For babies, put in a few drops or spray of saline, then suction. Or suction after a steam shower/nebulizer when mucus is already loose.
INCENTIVE SPIROMETER
An incentive spirometer is a small handheld breathing device that helps you take slow, deep breaths. It helps keep the lungs fully expanded, which can prevent mucus from settling and lower the risk of pneumonia. If someone already has pneumonia, it can support recovery by improving airflow and helping clear mucus from the lungs.
FLUTTER VALVE
Another option is a flutter valve, and can be used in conjunction with an incentive spirometer - but they are typically more expensive.
A flutter valve is a small breathing device you blow into that creates gentle vibrations in your airways. These vibrations help loosen mucus so it’s easier to cough out, which can help prevent pneumonia or support recovery when someone already has it by keeping the lungs clearer.
STEAM SHOWERS
Anyone can benefit from a steam shower, but these are especially beneficial for babies. Turn the shower on as hot as it will go, close the door, and sit in the steam. This will help soothe and loosen mucus. If nursing, this is a great time to breastfeed baby! Also a great time to do chest percussions.
Steam showers can be especially helpful for babies because they can’t blow their noses or cough forcefully yet, and depending on age they may fight you on the nebulizer. This is a super easy way to provide gentle moisture without requiring any effort from the baby. This is also a great time to follow up with nasal suctioning.
HYDRATION
Dehydration can lead to thicker and stickier mucus, so it’s important to maintain hydration when you’re sick so that you can support thin, moving mucus. Dehydration can also lead to weakened coughing, hindering that natural protective reflex.
Additionally, the lungs and airways are lined with cilia (small hair-like structures) that help sweep mucus up. In order for cilia to work effectively it needs needs hydrated tissues
You don’t need to force anything, but small sips of water + added electrolytes, electrolyte popsicles, or sipping on bone broth throughout the day can be a game changer.
CHEST PERCUSSIONS
Chest percussion is a technique safe for any age where you rhythmically tap the chest or back when a cupped hand to help loosen mucus in the lungs. This helps prevent the mucus from pooling in the airways, and is especially helpful to do after nebulizing.
POSTURAL DRAINAGE
This is an airway clearing technique that uses gravity to help drain mucus from the lungs. By positioning your body in specific ways, the mucus can move from the smaller airways into the larger ones where it’s easier to cough out.
Hold each position 5-10 minutes
1-2x/day as needed/tolerated
The goal is to target areas where mucus is most likely pooling. For general congestion 2-4 positions is usually enough. If coughing is productive in a certain position, that’s a good one to keep doing.
ONION CHEST POULTICE
Onion chest poultices are an old-school remedy that people have used for generations to help with coughs/congestion. The idea is that the natural compounds in onions, like sulfur and antioxidants, create a warming, soothing effect on the chest when applied as a poultice. This warmth can help loosen mucus in the airways and make breathing easier.
Chop and steam or saute an onion in a bit of water for 5 minutes. Pour into a cotton towel/cloth.
Fold up and apply to chest for 20 minutes
*make sure to let the poultice cool down enough so it’s still warm, but doesn’t burn the skin.
Can be done multiple times a day as needed. For any age as long as there’s compliance.
Other options easier for younger kids: ONIONS BY BED. Slice an onion and set it by the bed when they sleep. The vapor helps thin the mucus over night. ONIONS IN SOCKS. Chop up onion and put on bottom of feet, then cover with socks.
CASTOR OIL PACK
Castor oil packs may help promote circulation, support lymphatic drainage, and reduce inflammation in the chest. The warmth of the pack can also soothe the body, helping to relax tight tissues and make it easier for mucus to move and clear.
Saturate a cotton, wool, or flannel cloth with organic, cold-pressed castor oil
Apply to the chest
Cover with plastic wrap or a towel to hold the pack in place, or you can get a castor oil pack wrap
Place a heating pad or warm compress on top to boost absorption (optional but recommended)
Leave the pack on for an hour
When you’re done you can store the cloth in a sealed bag and reuse several times before replacing
RED LIGHT THERAPY
RLT has been shown to reduce lung inflammation. While pneumonia itself is caused by infection, excessive inflammation in the lungs can hinder normal airway clearance. There’s more research on the use of RLT in treating pneumonia, but it could in theory help in the prevention by reducing inflammation if paired with mucus thinning treatments.
Position your device a few inches from the chest and/or upper back. Since I have the LUMEBOX, I feel comfortable resting it directly on the back/chest due to the way they EMF test.
The LUMEBOX is the ONLY red light device I know of that measures EMF at 0cm, which is why I feel comfortable using it so close. code: THENATURALMINDEDMAMA will give you $260 off!!
Can be used every 6 hours.
RLT has not been extensively studied in children, so always check with your pediatrician. But, so far, the studies have not shown any concerns and is thought to be generally safe. We use on our kids.
Comforting the Body
There's really not much I do differently for the flu than any other sickness. I prioritize rest and hydration, and then just do what I can to help the body feel more comfortable.
Detox Bath in lukewarm water (epsom salt + magnesium flakes)
Red Light
Oscillococcinum 2-3 times a day
Illicium (star anise)
Tamiflu contains shikimic acid which Is extracted from star anise seeds
Soup, bone broth, electrolytes
REST!!!!
Fever Support (view full guide)
Peppermint Oil
Wet Sock Trick
Magnesium Chloride Bath
Potatoes in Socks
Magnesium Lotion
Homeopathy - aconite, belladona, rhus tox, fer phos, gelsemium
Headache Support (view full guide)
Heat/Cold
Red Light
Magnesium
Peppermint Oil
Ginger
Acupuncture
Earthley's Anti-Inflammatory
Earthley's Pain Potion
Dr. Green Mom's Nature Profen
Rowe Casa's Pain Relief
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