When the holiday season kicks off in the late fall, another season begins as well: flu season. While seniors can catch the flu any time of the year, flu season tends to spread and peak during the winter months from December to February when people spend more time indoors, travel, and visit with more people than usual.¹

The health impact depends on the severity of a flu case, but the flu could lead to a manageable case at home, hospitalization, or, in extreme cases, even death. Seniors are particularly vulnerable because age weakens immunity, and because of other chronic health conditions, like diabetes, that create an even higher risk for poor health.²

While suffering from the flu, it might feel like time stands still and you’ll never recover. Fever, chills, aches, congestion, and extreme fatigue are the most common symptoms. The good news is that you can learn how to beat the flu by following a few helpful health tips. 

Knowing if you have the flu is the first step in treating the flu. COVID, a cold, and the flu are all viruses that are hard to distinguish. While everyone would like to know how to get over the flu in 24 hours, the reality is recovery may take days, even weeks, depending on the severity of the case. Let’s look at practical strategies you can do at home to set the stage for a faster recovery.

Drinking water and staying hydrated is important for overall health, not just when you’re sick. The human body is made up largely of water, more than 50% in general. Some body parts, like the brain and heart, are much higher, at 73% water.³

When sick, the body works harder and may lose fluids due to vomiting, diarrhea, medicine, or sweating. Dehydration can cause several symptoms, including:

• Dizziness
• Headache
• Weakness and muscle cramps
• Urine that’s dark, not clear

If you or a loved one are experiencing significant confusion or fainting, be aware that dehydration may be the reason and getting fluids fast is critical.⁴

While water is ideal for replenishing fluids, when sick it’s important to simply keep sipping any liquid, especially if you have persistent diarrhea or vomiting. Be careful to avoid overloading your system or stomach by drinking large quantities of fluids at once.

Consider the following options when not feeling well:

• Ice chips placed in your mouth melt slowly and help keep a steady stream of fluids in your system without drinking too much, too fast.
• Warm broth can be a soothing option and also has medicinal benefits.
• Commerical sports drinks may not be ideal due to sugar content or artificial additives, but if that’s the only drink that sounds ideal, then include them as a possibility.
• Popsicles and jello may be another tempting alternative.
• Rehydration solutions with electrolytes offer even more nutritional balance for dehydration.

When you're feeling under the weather, your body and immune system are working overtime to combat the flu virus. Give it the support it needs by prioritizing rest. This means avoiding strenuous activities and getting plenty of sleep. Especially as you feel slightly better and regain energy, be careful not to overwork or exert yourself too much.

If you’re tired of lying in bed, sit upright in a chair or even take a slow stroll around the house to move your body for a few minutes. 

The old saying “you are what you eat” has never been truer than when you’re sick. What you eat can greatly affect how soon you can recover because your body needs healthy, nutritious food to heal. While there’s no hard-and-fast diet to follow when sick with the flu, certain foods may be easier to stomach or may just sound more appealing. Having a lack of appetite is common with the flu, so try different options, even new foods.

• Beef or chicken broth is highly nutritious while providing comfort. You can add rice, barley, potatoes, onions, or other ingredients to add calories and extra nutrition.
• Fruit can be a light, nutritious choice, especially citrus fruits packed with vitamin C. Bananas are soft and part of the BRAT diet which includes rice, applesauce, and toast, all of which are easy on digestion.
• Ingredients like garlic, turmeric, peppermint, and ginger can help fight inflammation and offer strong health benefits.
• Hot herbal teas with honey and lemon can soothe coughs and sore throats.
• White meats like turkey or chicken are easier on digestion and can be baked or easily added to soups or stews.

While including specific foods in your diet, also consider avoiding foods or drinks that may cause more inflammation or irritation. Alcohol, caffeine, fried foods, and spicy foods may irritate or aggravate symptoms rather than foster healing and recovery.⁵

Learn more about healthy eating tips for older adults.

Over-the-counter medications are the first go-to when a senior has been diagnosed with the flu or any other virus like a cold or COVID. Common medicines include those with acetaminophen like Tylenol, or ibuprofen like Advil. Liquid cold and flu medicines can help suppress coughing, break up congestion, and ease fever.⁶

If symptoms are severe or don’t improve with these medications, it’s probably time to speak with your primary care doctor about prescription medicine or further treatment.

While most cases of the flu can be managed with influenza self-care, certain situations require more medical attention, especially if symptoms worsen. Even though you may know how to beat the flu, if you have trouble breathing, chest pain, severe dizziness, or confusion, contact your primary care doctor immediately to schedule a visit.

Staying well during the height of flu season can be challenging, especially when seniors may be surrounded by friends and family who may be suffering from the virus. Getting plenty of rest, eating well, and talking with your doctor about any potential symptoms may help you avoid a severe flu case. 

Disclaimer

Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.

Sources:

1. "Flu Season." Centers for Disease Control and Prevention, 28 Oct. 2024, https://www.cdc.gov/flu/about/season.html.
2. "Flu and Older Adults." National Institute on Aging, 14 Jun. 2022, https://www.nia.nih.gov/health/flu/flu-and-older-adults.
3. " The Water in You: Water and the Human Body " U.S. Geological Survey, https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body.
4. "How to Stay Hydrated When Sick." Yale New Haven Health, https://www.ynhhs.org/articles/how-to-stay-hydrated-when-sick.
5. "What to Eat When You Have the Flu." Cleveland Clinic Health Essentials, 25 Oct. 2021, https://health.clevelandclinic.org/what-to-eat-when-you-have-the-flu.
6. "Self-care for the Flu." Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/swine-flu/expert-answers/swine-flu-symptoms/faq-20058379.
7. BRAT Diet: What Is It and Does It Work? https://www.healthline.com/health/brat-diet