THE FLU: HOW LONG DOES IT LAST AND HOW TO AVOID IT?

Medically Reviewed By: Dr. Alan Lemerande, MD

WHAT IS THE FLU?

The term “flu” is short for influenza, which is a contagious viral infection in humans. Influenza primarily affects the respiratory system and can lead to a range of symptoms. The flu is a contagious respiratory illness that spreads through respiratory droplets from an infected person’s cough or sneeze. We have all been there when someone in the house has the flu and spreads throughout the family quickly! The flu is a seasonal illness, with outbreaks typically occurring during the fall and winter months in many parts of the world.

FLU SYMPTOMS

It’s important to note not everyone with the flu will have all the symptoms below and the severity can vary from person to person. In some cases, the flu can also include gastrointestinal symptoms like nausea, vomiting, and diarrhea, although respiratory symptoms are more common.
Common flu symptoms include:

• Fever: The flu often starts with a sudden and high fever, although not everyone with the flu will necessarily have a fever.
• Cough: A cough is a common symptom of the flu and can be persistent and may worsen over time.
• Sore Throat: An irritated or “scratchy” throat is a frequent symptom of influenza.
• Runny or Stuffy Nose: Nasal congestion or a runny nose is common.
• Muscle Aches and Pains: Many people with the flu experience generalized body aches and pains.
• Fatigue: Tiredness and weakness are often associated with the flu.
• Headache: The flu can cause headaches, which are typically located in the forehead and around the eyes.
• Chills: People with the flu often feel cold and may experience chills.

While most flus need to run their course, high-risk groups, such as young children, the elderly, or individuals with certain underlying medical conditions should seek medical advice.

HOW LONG DOES THE FLU LAST?

The flu duration depends on the individual’s overall health, age, and the specific strain of the influenza virus. In general, the flu typically lasts for about 1 to 2 weeks. The course of the flu can be broken down into different stages:
• Symptoms Onset: The flu often begins suddenly, with symptoms like fever, cough, sore throat, muscle aches, and fatigue appearing within 1 to 4 days after exposure to the virus.
• Peak Symptoms: The most severe symptoms usually occur during the first 2 to 3 days of the illness. This is when fever and muscle aches are often at their worst.
• Recovery: After the peak of symptoms, most people start to feel gradually better over the next several days to a week. Fever tends to subside, and energy levels slowly return.
• Residual Symptoms: Some people may continue to experience mild symptoms, such as a lingering cough, fatigue, or weakness for a week or more after the acute phase of the illness.

It’s important to note while you may start feeling better after a few days, you can still be contagious for up to a week or longer, especially in children and individuals with weakened immune systems. It’s advisable to stay home from work or school until you have been fever-free for at least 24 hours without the use of fever-reducing medications.

FLU TREATMENTS

Treatments for the flu typically focus on relieving symptoms and supporting the body’s natural healing process. In most cases, the flu can be managed at home however sometimes antiviral medications may be prescribed by a healthcare provider.
Here are common flu treatments and management strategies:

• Rest: Getting plenty of rest is essential to help your body recover from the flu.
• Hydration: Staying well-hydrated is crucial. Drink plenty of fluids like water, herbal teas, and clear broths to prevent dehydration, especially if you have a fever, which can increase fluid loss.
• Humidifiers: Using a humidifier in your room can help relieve congestion and soothe a dry throat.
• Warm Salt Gargles: Gargling with warm salt water can provide relief for a sore throat.
• Nasal Saline Drops: Saline nasal drops or sprays can help alleviate nasal congestion.
• Fever-Reducing Medications and Pain Relief: Over the counter (OTC) medications like acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) can help lower fever, relieve headaches, and reduce muscle aches. Follow the dosing instructions on the label and consult with a healthcare provider if you have questions.
• Cough and Cold Medications: OTC cough syrups or lozenges can help ease coughing and throat irritation. Be sure to choose products that are appropriate for your specific symptoms and follow dosing guidelines.
• Antiviral Medications: In some cases, a healthcare provider may prescribe antiviral medications such as oseltamivir (Tamiflu) or zanamivir (Relenza). These medications work best when taken within the first 48 hours of symptom onset and can help shorten the duration of the illness and reduce the severity of symptoms.

If you suspect you have the flu, consult with a healthcare provider for guidance on treatment, especially if you are in a high-risk group or if your symptoms are severe or not improving. If you want a quick, easy virtual visit, GNC Health is here to help. It’s your all-access pass to virtual healthcare with board-certified physicians.

HOW TO HELP PREVENT THE FLU?

Preventing the flu involves a combination of vaccination, good hygiene practices, and healthy lifestyle choices. Here are several effective ways to prevent the flu:

• Vaccination: Annual flu vaccination is one of the most effective ways to prevent the flu. The flu vaccine is typically updated each year to target the most prevalent strains of the virus. It is recommended for most individuals, especially those at higher risk for complications, such as young children, elderly, pregnant women, and individuals with certain medical conditions.
• Practice Good Hand Hygiene: Wash your hands frequently with soap and water for at least 20 seconds, especially after coughing, sneezing, touching your face, using the restroom, and before eating. If soap and water are not available, use hand sanitizer with at least 60% alcohol.
• Cover Your Mouth and Nose: Use a tissue or your elbow to cover your mouth and nose when coughing or sneezing. Dispose of used tissues properly.
• Avoid Close Contact: Try to avoid close contact with individuals who are sick with the flu. If you are sick, stay home to prevent spreading the virus to others.
• Clean and Disinfect: Regularly clean and disinfect frequently touched surfaces and objects, such as doorknobs, light switches, and shared electronics.
• Boost Your Immune System: Maintain a healthy lifestyle with some tips below to support a stronger immune system to help your body fight off infections.

Remember the flu spreads easily and taking preventive measures helps protect yourself and reduce the overall spread of the virus. These are great tips on how to prevent the flu from spreading in your house.

WAYS TO BOOST YOUR IMMUNE SYSTEM NATURALLY

Boosting your immune system naturally involves adopting a healthy lifestyle and making choices that support your body’s ability to defend against infections and illnesses.
Here are some lifestyle tips to naturally boost your immune system:

• Eat a Balanced Diet: A well-balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential vitamins, minerals, and antioxidants that support your immune system. Aim to include a variety of colorful fruits and vegetables in your meals.
• Get Adequate Sleep: Quality sleep is crucial for a healthy immune system. Aim for 7-9 hours of sleep per night to allow your body to rest and repair.
• Exercise: Regular physical activity can help boost the immune system. Aim for at least 150 minutes of moderate-intensity exercise per week.
• Manage Stress: Chronic stress can weaken the immune system. Practice techniques such as meditation, deep breathing, yoga, or mindfulness to help lower stress levels.
• Consider Supplements: Certain vitamins and minerals, such as vitamin C, vitamin D, zinc, and probiotics support immune health.

A healthy immune system is about supporting its natural function and a well-rounded healthy lifestyle is the key to maintaining a strong and resilient immune system.

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Medically Reviewed By: Dr. Alan Lemerande, MD

Dr. Alan Lemerande is a graduate of Tulane University School of Medicine. He has extensive experience with emergency, family and sports medicine. Dr. Lemerande has significant expertise involving human nutrition, strength training and complementary medicine. He has counseled and worked with both Olympians and professional athletes in order to help them achieve their goals.

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References
1. Influenza. (2022, July 22). NIH: National Institute of Allergy and Infectious Diseases.
2. Influenza (flu) – Symptoms and causes – Mayo Clinic. (2023, September 21). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/flu/symptoms-causes/syc-20351719
3. What you need to know about influenza (flu) from CDC. (2023, September 29). Centers for Disease Control and Prevention. https://www.cdc.gov/Flu/Index.htmI