How to recharge after flu

The modern way of life doesn’t allow people to get sick. The busy lifestyles, juggling family, work and social duties don’t leave much time for staying in bed. Additionally, daily stress can weaken your immune system. Respiratory tract infections, such as the flu and cold, are among the most common diseases in humans. They are seasonal and are caused by large number of viruses. On average, adults get sick two to five times a year and children even more often.1

Flu is a very contagious disease and can knock you off your feet for days or even weeks. Although normally it doesn’t cause complications, there is a chance it can lead to more serious health problems like sinus infections, bronchitis or pneumonia.

Flu can leave you feeling drained and tired. This fatigue is caused by the fact that your body is using all its energy to fight the viruses. On top of that you probably don’t provide your body with enough nutrients because you don’t feel like eating. After spending several days in bed you probably can’t wait to get back to your normal routine. However, resuming your schedule too quickly and intensely can only prolong your recovery or even put you back in bed. 

So how can you rebuild your body and bounce back after being sick?

Icon with number 1

Eat nutritious food.

Fruits and vegetables are primary food resources that keep your immune system in good condition. You should remember to eat at least 5 servings of fruits and vegetables a day to get the adequate vitamins, minerals, fibres and antioxidants. Ideally, you are supposed to include a portion of fruit or vegetable with every meal. If this is not possible, the food supplement like Supradyn can deliver all necessary nutrients your body needs. Supradyn difese is a special formula of vitamins and mineral zinc, that is taken to support immune system during periods of increased physical or mental stress and in conditions where your body has increased nutrient requirements (for example in winter). Vitamins C and D will help you stay healthy and full of strength throughout the whole chilly season. There are some especially good immunity boosting power foods that you can add to your diet:

  • garlic – It is easy to add garlic to your meals. Garlic contains natural antibacterial and antiviral properties which help prevent colds, flu and resulting secondary infections.
  • yoghurt – It offers a good bacteria called ‘probiotics’ that keep your digestive and immune systems in good condition.3
  • mushrooms – They can boost the production and activity of white blood cells which may help your body beat infections.4
  • kiwi fruit and oranges – They are great sources of vitamin C which is essential for the immune system. Vitamin C is highly concentrated in leukocytes and is rapidly consumed when infection occurs.5
  • ginger – It helps stimulate circulation and promotes sweating, which eliminates toxins.6
Icon with number 2

Drink plenty of fluids.

Fever and excessive sweating can lead to dehydration. Fluids can help maintain the mucus production and secretion into the airways to dispel the cold. It is recommended to drink around two litres of fluids a day. Hot drinks are especially good because the high temperature can help fight viruses more quickly.7 Drinks that are recommended during and after sickness include:

  • Honey and lemon. Honey has antibacterial and sedative properties which can help you fight the respiratory tract infection but also get a better sleep.
  • Green tea. It contains catechin which aids the liver and is a strong antioxidant.8
Icon with number 3

Moisten the air.

Dry air can make the symptoms worse. You can buy a humidifier or place a bowl of water near a radiator. Water will moisten the air which will make it easier to breath. This can help if your flu turns into sinus infection.9

Icon with number 4

Take it easy.

It would be tempting to go back to your daily routine as soon as you feel better. You shouldn’t push yourself too hard, too fast. Even if you think you are feeling better, treat yourself as though you are not. Listen to your body needs and try to adjust your routine accordingly.

Icon with number 5


Staying in bed for days can make your muscles stiff and sore. Getting back to your normal routine can feel uncomfortable. That’s why it is important to stretch those muscles to warm them up again.

Icon with number 6

Go for a swim or practice yoga.

Gentle exercise like swimming, walking or yoga can help recharge your body but won’t cause too much strain on it.

Icon with number 7

Turn off TV and your mobile devices.

You should get plenty of rest while you are recovering from the flu and these devices only offer a distraction. Additionally, the blue light that is emitted by them causes strain on your eyes and is linked to physical and mental fatigue. Your body needs all the energy to fight off the infection.

There are some things to avoid if you wish to get back on your feet quickly:

  • Don’t exercise too hard. Excessive training can put too much stress on your body. If you used to run every day, start with walking first.
  • Don’t drink alcohol. It drains your body of vitamin C and other nutrients that your body craves after fighting the viruses.10
  • Don’t smoke. Smokers are more prone to infections. Nicotine intake impairs the ability of white blood cells to kill pathogens.11,12 Smokers also have fewer good bacteria in the body, and more bacteria that cause skin and oral diseases.13

There is no better remedy to fight off the flu than sleep. It not only speeds up recovery but also reduces the risk of serious flu complications. Try to relax at least two hours before going to bed and try to add about an hour to your normal sleep pattern for at least a fortnight. You can also consider adding Supradyn difese to your diet. One orange-flavored tablet a day strengthens your natural defenses and lets you say goodbye to cold and flu.

1 Rondanelli, M., Miccono, A., Lamburghini, S., Avanzato, I., Riva, A., Allegrini, P., … Perna, S. (2018). Self-Care for Common Colds: The Pivotal Role of Vitamin D, Vitamin C, Zinc, and Echinacea in Three Main Immune Interactive Clusters (Physical Barriers, Innate and Adaptive Immunity) Involved during an Episode of Common Colds—Practical Advice on Dosages and on the Time to Take These Nutrients/Botanicals in order to Prevent or Treat Common Colds. Evidence-Based Complementary and Alternative Medicine2018, 1–36. doi: 10.1155/2018/5813095

2 Lissiman, E., Bhasale, A. L., & Cohen, M. (2014). Garlic for the common cold. Cochrane Database of Systematic Reviews. doi: 10.1002/14651858.cd006206.pub4

3 King, S., Glanville, J., Sanders, M. E., Fitzgerald, A., & Varley, D. (2014). Effectiveness of probiotics on the duration of illness in healthy children and adults who develop common acute respiratory infectious conditions: a systematic review and meta-analysis. British Journal of Nutrition112(1), 41–54. doi: 10.1017/s0007114514000075

4 Rop, O., Mlcek, J., Jurikova, T. (2009). Beta-glucans in higher fungi and their health effects. Nutrition Reviews, 67(11), 624-631. Doi: 10.1111/j17534887200900239.x

5 Hemilä, H. (2017). Vitamin C and Infections. Nutrients9(4), 339. doi: 10.3390/nu9040339

6 D’Souza, S. P., Chavannavar, S. V., Kanchanashri, B., & Niveditha, S. B. (2017). Pharmaceutical Perspectives of Spices and Condiments as Alternative Antimicrobial Remedy. Journal of Evidence-Based Complementary & Alternative Medicine22(4), 1002–1010. doi: 10.1177/2156587217703214

7 Sanu, A., Eccles, R. (2008). The effects of a hot drink on nasal airflow and symptoms of common cold and flu. Rhinology, 46(4), 271-275.

8 Higdon, JV., Frei, B. (2003). Tea catechins and polyphenols: health effects, metabolism, and antioxidant functions. Critical Reviews in Food Science and Nutrition, 43(1), 89-143.

9 Meltzer, E. (2010). Treatment of congestion in upper respiratory diseases. International Journal of General Medicine, 69. doi: 10.2147/ijgm.s8184

*10 Faizallah, R., Morris, A. I., Krasner, N., & Walker, R. J. (1986). Alcohol Enhances Vitamin C Excretion In The Urine. Alcohol and Alcoholism21(1), 81–84. doi: 10.1093/oxfordjournals.alcalc.a044595

11 Guo, S., & Dipietro, L. (2010). Factors Affecting Wound Healing. Journal of Dental Research89(3), 219–229. doi: 10.1177/0022034509359125

12 McDaniel, J. C., & Browning, K. K. (2014). Smoking, Chronic Wound Healing, and Implications for Evidence-Based Practice. Journal of Wound, Ostomy and Continence Nursing41(5), 415–423. doi: 10.1097/won.0000000000000057

13 Kumar, P. S., Matthews, C. R., Joshi, V., Jager, M. D., & Aspiras, M. (2011). Tobacco Smoking Affects Bacterial Acquisition and Colonization in Oral Biofilms. Infection and Immunity79(11), 4730–4738. doi: 10.1128/iai.05371-11