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Discover some flu teas that can help you relieve symptoms such as a runny nose and sore throat

Edited and resized image of Ellieelien is available on Unsplash

Flu teas can be great allies when dealing with unwanted symptoms such as sore throat, muscle pain and nasal congestion. Plus, it's comforting to sip a hot drink when you're in need of care.

Some evidence suggests that some teas may alleviate symptoms of respiratory infection. Understand:

1. Lemon tea

Drinking lemon tea or squeezing lemon into other teas is a home remedy that people have used for decades. Vitamin C plays an important role in the body and has many health benefits. Found in bergamot, orange, green leaves and lemon, vitamin C can relieve upper respiratory tract infections and other diseases (see study about it here).

2. Elderberry tea

The elderberry is a purple flowering tree native to Europe. Many people believe that elderberry extract can help you recover more quickly from infections like the flu and the common cold. Studies confirm that elderberry has antiviral and antimicrobial properties, being effective in reducing the duration of the flu, but there are no specific studies on the use of elderberry tea in the treatment of colds. (see studies about it here: 1 and 2).

3. Echinacea tea

There is much conflicting research on the effect of echinacea teas on flu. Some studies suggest that it stimulates immune activity, shortening the duration of infections caused by viruses and bacteria.

One study concluded that drinking echinacea tea can shorten the duration of upper respiratory tract problems, as well as the flu. But other studies claim that there is still no evidence regarding the health benefits of echinacea teas (see studies 3 and 4).

4. Ginger tea

Gingerol is the main bioactive compound in ginger, being responsible for a large part of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects (see study about it here: 5).

In one study, consuming 2 grams of ginger a day for 11 days significantly reduced muscle pain (a common flu symptom).

According to another study, ginger does not have an immediate impact, but it may be effective in reducing the daily progression of muscle pain. These effects are believed to be mediated by its anti-inflammatory properties.

Fresh ginger can also be effective against respiratory syncytial virus (RSV), a common cause of respiratory infections (see study about this: 6).

Other Home Remedies

There are many other home remedies you can try while recovering from a cold or sore throat.

• Staying hydrated is essential to your health, even when you're not having the flu. Try to drink eight to ten glasses of water or other non-caffeinated liquids while resting and recovering from the flu;
• According to a study, zinc supplements can help reduce the duration of the flu, especially if you can take them within 24 hours of the onset of symptoms.

When to seek medical help

It may take some time for the flu symptoms to go away. The flu is caused by a virus, which means there's not much your doctor can give you other than medication to alleviate the symptoms.

However, if symptoms persist for more than three weeks or you notice that they get worse after ten days, seek medical help.

Flu-like symptoms that last a long time may be a bacterial infection that needs medical treatment.

Symptoms include:

• Pressure or pain around the forehead;
• Colored nasal discharge (brown, green or bloodstained);
• Fever;
• Sweating, shivering or chills;
• Difficulty in swallowing;
• Intense cough and "dog" cough;
• Difficulty breathing.