Flu Natural Remedies: Essential Oils, Self-Care and When to See a Doctor

The best natural remedies for flu are rest, plenty of fluids and paracetamol (acetaminophen) or ibuprofen if you need them: herbal teas and essential oils can make you more comfortable, but they do not cure the virus. Most healthy people get better within about a week, although the tiredness can linger for weeks. Here is how I get through those days as gently as possible, and the warning signs that mean you should get help straight away.

Flu or a bad cold: how to tell the difference

Flu symptoms come on quickly, often within a few hours. The usual signs:

• a sudden high temperature, often around 39 °C (102 °F), with chills;
• intense tiredness and loss of appetite;
• an aching body, sore muscles and joints;
• a headache, a sore throat and a dry cough.

A cold builds up more gradually over one to two days and is much less exhausting. With flu, the cough can last around two weeks and the fatigue three to four weeks. You are most infectious in the first five days.

Self-care that really helps

• Rest and sleep: it is the first remedy, and the one we skip most often.
• Drink plenty of water so you do not get dehydrated: your pee should be light yellow or clear.
• Keep cool: light clothes and no heavy duvet, so your body can release heat.
• For fever and aches, paracetamol (acetaminophen) or ibuprofen, at the dose on the pack. Do not take them alongside cold and flu remedies that already contain them.
• Protect others: wash your hands, use tissues and stay home while you are unwell.

Antibiotics do not work for flu, because it is caused by a virus.

My comforting home remedies

Hot drinks

Thyme tea, fresh ginger infusion or a hot lemon and honey drink all count toward your fluids and soothe your throat. Never give honey to a baby under one year old.

A homemade broth

When you have no appetite, a hot vegetable broth hydrates and nourishes you without effort. A little garlic, thyme and bay leaf add flavor.

A cool, fresh bedroom

Air the room for about ten minutes morning and evening and keep it around 18 to 20 °C (64 to 68 °F): you breathe and sleep better.

Essential oils for flu: which ones and how?

In aromatherapy, two essential oils come up again and again in winter: ravintsara and eucalyptus radiata. I use them mainly to freshen the air and for a feeling of easier breathing, never instead of medical care.

• In a diffuser: a few drops for 15 to 20 minutes in a room you air afterwards, and not around children, pregnant women, or people with asthma or epilepsy.
• On the skin, for adults: 1 drop of ravintsara diluted in a teaspoon of plant oil, massaged into the upper back or the soles of the feet, two to three times a day, for a few days only.
• Never undiluted on the skin, never in the nose, never near the eyes.

My advice

I recommend preparing a small winter kit before flu season: a bottle of ravintsara, a plant oil, a thermometer and your usual fever reducer. When flu arrives, all you have to do is rest.

Safety first

• Pregnancy and breastfeeding: no essential oils without medical advice, and get advice quickly if you have flu.
• Children: no essential oils for babies, professional advice before age 6, and no aspirin for under-16s.
• Asthma, epilepsy: no diffusing or inhaling without medical advice.
• Medicines: tell your pharmacist what you take, including cold remedies that already contain paracetamol.
• Never swallow essential oils.

When to see a doctor

Get urgent medical advice (in the UK, call NHS 111 or your GP) if you are 65 or over, pregnant or have recently given birth, have a long-term condition or a weakened immune system, feel very unwell or short of breath, if you are worried about a baby or child, or if your symptoms do not improve after 7 days.

Call emergency services straight away (911 in the US, 999 in the UK) if you have sudden chest pain, severe difficulty breathing or are coughing up blood. For people at higher risk, the yearly flu vaccine remains the best protection.

Frequently asked questions

What are the best natural remedies for flu?

Rest, plenty of fluids, a cool room and paracetamol or ibuprofen if fever or aches bother you. Herbal teas, broth and diffused essential oils add comfort but do not replace medical advice.

Which essential oils help with flu?

Ravintsara and eucalyptus radiata are the most used, diffused briefly in an aired room or diluted on the skin for adults. Never undiluted, never swallowed, and not for pregnant women or young children.

How long does flu last?

Most healthy people feel better within about a week, but the cough can last around two weeks and the tiredness three to four weeks.

When should I see a doctor for flu?

Quickly if you are 65 or over, pregnant, have a long-term condition or your symptoms do not improve after 7 days. Call emergency services for chest pain, severe breathing difficulty or coughing up blood.

Read next

• Ravintsara Essential Oil: Uses, Benefits and Safety
• Essential Oils for Bronchitis: What Helps and What to Avoid
• Stuffy nose and colds in fall: 5 simple ways to feel better

This article gives general information and does not replace advice from a healthcare professional. Sources: NHS, Flu; NHS, Cough; French Health Insurance (ameli.fr), Recognising flu (in French); Anses, Essential oils: risks and precautions (in French).