DEHAY: Your Guide to Recovering from the Flu

By Savanna DeHay

You open your front door to welcome friends and family for Christmas. But grandma has a cold, Uncle Bob is recovering from strep throat, and your charming nephew just sneezed in your mouth. You love your family, of course, but you know you’ll probably be sick with the flu before New Year’s Eve. So, what do you do? Here’s your easy guide to beating the winter flu.

What is the Flu?

The flu affects Americans year-round, but it’s especially common during the cooler months. This influenza virus comes in three forms: A, B, and C. Influenza A and B are seasonal and typically appear in the winter, while influenza C is present throughout the year.

The flu is one of the most common infections in the US and is highly contagious. According to the Cleveland Clinic, flu symptoms include (“Flu (Influenza”)):

• Fever
• Chills
• Body aches
• Cough
• Headache
• Sore throat
• Runny or stuffy nose
• Tiredness or low energy
• Diarrhea
• Vomiting

The virus spreads easily through droplets from the nose and mouth of the infected person. It can also spread when the person touches their face or mouth and then touches others without properly washing their hands.

If someone becomes infected, symptoms usually appear within one to four days.

Let’s go over some ways to beat the flu.

Fast or Eat Lightly and Keep Hydrated

“Feed a cold, starve a fever” is ancient wisdom that shouldn’t be ignored. According to David Jockers DNM, DC, “[e]very time you ingest food you are taking resources away from your immune system from battling your illness,” (Dr. Jockers). In fact, he recommends a 24-hour water or broth fast, which can boost human growth hormone (HGH) up to 2000%!

If someone is sick with the flu for an extended period and must eat, it’s crucial to consume foods that are easy to digest and boost immunity. The popular BRAT diet (bananas, rice, applesauce, toast) is commonly prescribed when sick. Unfortunately, each of these foods are simple carbohydrates (sugar) that actually feed the virus – not the immune system! Instead, here are the best foods to make a quick recovery:

• Bone broth
• Whole eggs
• Garlic
• Ginger
• Fermented foods (can be rough on the stomach unless consumed alongside other foods)
• Sugar-free electrolytes (not a food, but quite necessary)

Make sure to drink plenty of fluids. Proper hydration is essential to all bodily functions.

BRAT foods are extremely unhelpful for sickness recovery. Eat the most nourishing and immune-boosting foods when you have an appetite.

Vitamins and Minerals

A proper human diet normally provides all essential vitamins and minerals. However, the body can certainly benefit from more of these nutrients when fighting off disease.

Supplement with vitamin C. This vitamin strengthens our first line of defense: the skin barrier. It also repairs healthy cells and protects them from damage (Carr and Maggini).

Take zinc. Zinc boosts immune function and prevents cellular damage. It also aids in recovery of taste loss. Below are signs of zinc deficiency:

Load up on vitamin D3 and K2. If you can’t get enough sun exposure, vitamin D can be taken as a supplement in the form of D3. According to Dr. Eric Berg, health educator and author, vitamin D boosts “the production and activity of immune cells” (Dr. Berg) NOTE: It is crucial that vitamin D3 is taken along with K2. K2 helps direct the calcium absorbed by D3 to bones and teeth, rather than to other parts of the body.

Herbs and Essential Oils

Modern medicine is often seen as superior to natural herbs and oils. However, many of today’s modern medicines are actually derived from God’s natural resources! Here are just a few of the 100+ healing herbs:

• Black currant
• Chamomile
• Garlic
• Ginger
• Oregano
• Purple Echinacea
• Thyme
• Yarrow

Let’s take a look a closer look at garlic – since it is both affordable and easily accessible:

Garlic contains a special compound called diallyl disulfide, which has anti-inflammatory properties. This can even help with arthritis. According to the American Institute for Cancer Research, “[g]arlic lowers the risk of colorectal cancer,” (Alexander). It does this by repairing DNA of damaged tissue, preventing cancer growth. And while cholesterol is generally not a concern for healthy individuals, garlic has also been shown to lower LDL, or “bad” cholesterol. To maximize garlic’s immune-boosting benefits, it is best consumed raw, as cooking destroys active enzymes.

Herbs like these have special properties that can boost immune function and even cleanse the body of harmful bacteria, viruses, and parasites.

Essential oils, on the other hand, or another way for healing to enter the body. Oils like eucalyptus and peppermint can help relieve congestion and improve respiratory health (Dr. Axe). Others, such as tea tree and chamomile oil, are anti-inflammatory and soothing to the body. Learn more about the best herbs to use when sick HERE.

Taking concentrated herbs and essential oils pack in a lot of vitamins, minerals, and nutrients. These boost the body’s sickness-fighting and anti-inflammatory processes into hyperdrive, effectively helping to “beat” the illness.  

Closing Thoughts

The best defense against illness is a habitually healthy lifestyle. However, when sickness does come, there are many natural and effective remedies that can speed up recovery and lessen symptoms. Concentrated doses of herbs and oils, paired with plenty of rest, can have you back on your feet in no time! After all, no one wants to start the new year feeling under the weather.

Feature image courtesy of Care Spot Urgent Care

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Works Cited

• Alexander, Karen, Licensed Registered Dietitian Nutritionist. The Science Behind the Health Benefits of Garlic. Ackerman Cancer Center, 16 June 2020, https://ackermancancercenter.com/the-science-behind-the-health-benefits-of-garlic/. Accessed 28 October 2025.
• Carr, C. Anitra and Maggini, Silvia. NIH, 3 November 2017, https://pmc.ncbi.nlm.nih.gov/articles/PMC5707683/. Accessed 19 October 2025.
• De Souza, Hugo Francisco. Raw white garlic shows promise in boosting heart health and reducing disease risks. News Medical Life Sciences, 8 September 2024, https://www.news-medical.net/news/20240908/Raw-white-garlic-shows-promise-in-boosting-heart-health-and-reducing-disease-risks.aspx. Accessed 28 October 2025.
• Do I Have a Common Cold or the Flu? Care Spot Urgent Care, 20 December 2023, https://www.carespot.com/blog/cold-flu-symptoms-treatment-urgent-care/. Accessed 9 October 2025.
• Dr. Axe, https://draxe.com/. Accessed 16 October 2025.
• Dr. Berg, https://www.drberg.com/. Accessed 22 October 2025.
• Dr. Jockers, https://drjockers.com/. Accessed 15 October 2025.
• Flu (Influenza). Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/4335-influenza-flu. Accessed 10 October 2025.
• McAuliffe, Liam. Dr. Ken Berry’s Proper Humans Diet. Kiltz Health, 28 December 2023, https://kiltzhealth.com/articles/dr-ken-berrys-proper-human-diet. Accessed 23 November 2025.
• Zinc deficiency. Gesundbund, https://gesund.bund.de/en/zinc-deficiency. Accessed 27 October 2025.