Rebuilding After “Superflu”: Restoring Stamina, Strength and Well-Being

A tough bout of flu, or something more serious such as some strains of COVID-19, can leave you feeling drained long after the fever fades. 

Fatigue, weakness and breathlessness are common. The key to recovery is gradual progress, good nutrition and sensible exercise.

Start Slowly

Before structured workouts, begin with:

Gentle stretching

Short walks around the house

Light mobility work

Slow, steady breathing exercises

If symptoms worsen the next day, ease back. Recovery should feel progressive, not punishing.

Using a Home Treadmill Wisely

A treadmill offers controlled, weather-proof exercise, ideal for rebuilding stamina steadily.

Weeks 1–2

5–15 minutes walking

Flat incline

Comfortable, conversational pace

Weeks 3–4 (if symptom-free)

Extend to 20 minutes

Add short brisk intervals

Avoid rushing into running

Monitor breathlessness and next-day fatigue. Consistency matters more than intensity.

Rebuild Basic Strength

Illness reduces muscle mass quickly. Start small:

Bodyweight squats

Wall push-ups

Resistance band exercises

Two short sessions weekly is enough at first. Rest between sessions.

Nutrition for Recovery

Focus on:

Protein (eggs, fish, beans)

Wholegrains for energy

Healthy fats such as olive oil

Hydration

Small, regular meals can help if appetite is low.

Supplements: Keep It Sensible

Some people consider:

Vitamin D (especially in the UK winter)

Vitamin C and zinc

Magnesium

Omega-3

Avoid high doses and check with a GP or pharmacist if unsure.

Don’t Neglect Sleep

Quality sleep supports immune repair and muscle recovery. Keep a regular bedtime and limit late-night screen use.

When to Seek Advice

Consult a professional if you experience:

Ongoing chest pain

Severe breathlessness

Heart palpitations

Extreme fatigue lasting months

Final Thoughts

Recovery from “superflu” isn’t about pushing hard, it’s about rebuilding steadily. Gentle treadmill walking, basic strength work, balanced meals and sensible supplementation can help you regain stamina safely.

Progress may be gradual, but it will come.

Superflu: Symptoms to Watch For and How to Deal With Them at Home

Over recent winters, especially this winter, many people have reported being hit by what’s commonly being called the “superflu” a particularly aggressive strain of flu that feels more intense, lasts longer, and leaves even normally resilient people feeling completely wiped out. 

Even those who have had their flu jab have found themselves struggling with severe symptoms.

While flu viruses vary from year to year, the key challenge with this superflu bug is the combination and persistence of symptoms, which can make day-to-day functioning almost impossible for a time.

Below is a clear guide to the most common symptoms and practical, realistic ways to manage them at home.

Common Symptoms of the Superflu

High Fever and Chills

A sudden spike in temperature is often one of the first signs. This can come with intense shivering, hot flushes, sweating, and a feeling of being unable to regulate body temperature.

How it feels:

Alternating between being freezing cold and unbearably hot, often accompanied by headaches and body aches.

Severe Fatigue and Weakness

This is not “normal tiredness.” Many people describe extreme exhaustion where even sitting up, showering, or holding a conversation feels like too much effort.

How it feels:

Heavy limbs, brain fog, dizziness, and the need to sleep for long stretches.

Persistent Cough and Chest Symptoms

A deep, painful cough is common, sometimes producing phlegm that may be yellow, green, or brownish in colour. Chest tightness and soreness from coughing can follow.

How it feels:

Burning or aching in the chest, disrupted sleep, and breathlessness after minimal activity.

Congestion, Sore Throat, and Sinus Pain

Blocked or streaming nose, sinus pressure, ear discomfort, and a raw or scratchy throat often appear together.

How it feels:

Facial pressure, headaches behind the eyes, painful swallowing, and post-nasal drip.

Gastrointestinal Upset (in some people)

Nausea, reduced appetite, stomach cramps, or diarrhoea can occur, particularly when fever is high.

How it feels:

Food aversion, dehydration risk, and weakness layered on top of existing fatigue.

Headaches and Sensitivity

Strong headaches, light sensitivity, and difficulty concentrating are frequently reported.

How it feels:

A pounding or tight band-like pain across the head, worsened by movement or noise.

How to Deal With Superflu Symptoms at Home

Rest Is Not Optional

This bug demands rest. Pushing through can significantly prolong recovery.

Stay in bed as much as possible

Cancel non-essential commitments

Accept help with meals, chores, or childcare if available

Hydration Is Critical

Fever and sweating quickly lead to dehydration.

Sip water regularly, even if you don’t feel thirsty

Include warm drinks like herbal teas or hot water with lemon

Oral rehydration solutions can help if appetite is poor

Manage Fever and Pain Safely

Over-the-counter pain relief can help reduce fever, headaches, and body aches.

Use paracetamol or ibuprofen as directed

Avoid doubling up medications with similar ingredients

Lukewarm flannels can help with overheating

Ease Coughs and Congestion

Steam inhalation or a humidifier can soothe airways

Honey or syrup-based remedies may calm coughs

Prop yourself up with pillows at night to ease breathing

Gentle Nutrition

You may not feel like eating much, but small amounts help recovery.

Soups, broths, mashed foods, and toast are ideal

Avoid heavy, greasy meals

Eat little and often if possible

Support Sleep

Sleep may be broken by coughing or fever.

Nap when your body allows

Keep the room cool but comfortable

Reduce screen use before resting to avoid headaches

When to Seek Medical Advice

While most people will recover at home, do seek medical help if you experience:

Difficulty breathing or chest pain

Confusion or severe drowsiness

A fever that won’t come down

Symptoms lasting more than 7–10 days without improvement

Worsening cough or signs of a chest infection

The superflu is not something to “power through”. It is a serious, draining illness that demands rest, patience, and proper care. Listening to your body, staying hydrated, and giving yourself permission to stop are key to recovery.

If you’re currently dealing with it, be kind to yourself — recovery may be slow, but it will come.

Garlic and Its Role in Fighting Colds and Flu

For centuries, garlic has been used as a natural remedy to support the body during illness. 

Long before modern medicine, cultures across Europe, Asia and the Middle East relied on garlic to help ward off infections, particularly during the colder months when coughs, colds and flu are at their peak. 

While it is not a cure, garlic can play a helpful supporting role when your immune system is under attack.

Why Garlic Has a Reputation for Fighting Infection

Garlic contains a sulphur-based compound called allicin, which is released when garlic is crushed or chopped. Allicin is responsible for garlic’s distinctive smell, but more importantly, it has antimicrobial and antiviral properties.

Research suggests that allicin may help:

Inhibit the growth of certain bacteria and viruses

Support immune cell activity

Reduce inflammation in the body

This combination makes garlic particularly popular during cold and flu season.

Garlic and the Common Cold

The common cold is caused by viruses, and while garlic cannot prevent exposure, regular consumption may help reduce the severity or duration of symptoms for some people.

People who use garlic as part of their diet often report:

Shorter-lasting colds

Milder symptoms

Faster recovery times

This may be due to garlic’s ability to stimulate immune responses, helping the body react more efficiently once an infection takes hold.

Garlic’s Role During Flu

Flu places significant stress on the immune system. Garlic is often used as a complementary remedy because it:

Encourages immune defence activity

Has mild antiviral effects

Supports circulation, which helps immune cells move through the body

While garlic should never replace medical treatment for flu—especially for vulnerable people—it can be a useful addition alongside rest, hydration and prescribed medication.

Best Ways to Use Garlic for Immune Support

Garlic can be taken in several forms, depending on taste and tolerance:

Raw garlic

Crushing a clove and letting it sit for a few minutes before eating helps maximise allicin formation. This can be mixed into food or swallowed with water.

Garlic tea

Steep crushed garlic in hot (not boiling) water. Many people add lemon and honey to improve flavour and soothe the throat.

Cooked garlic

While cooking reduces allicin levels, garlic still retains beneficial compounds and is gentler on the stomach.

Garlic supplements

Odourless capsules are an option for those who dislike raw garlic, though quality and strength can vary.

How Much Garlic Is Enough?

There is no officially recommended dose for garlic as a remedy, but commonly suggested amounts include:

1–2 raw cloves per day during illness

Regular inclusion of garlic in meals for ongoing immune support

More is not always better. Excessive garlic can cause stomach irritation, heartburn or interact with certain medications.

Who Should Be Cautious?

Garlic is generally safe for most people, but caution is advised if you:

Take blood-thinning medication

Have stomach ulcers or digestive sensitivity

Are preparing for surgery

If in doubt, it is always sensible to speak with a healthcare professional.

Garlic as Part of a Bigger Picture

Garlic works best as part of a wider approach to health rather than as a stand-alone solution. Adequate sleep, good nutrition, hydration, and following medical advice remain the cornerstones of recovery from colds and flu.

Garlic’s long-standing reputation as a natural infection-fighter is supported by both tradition and modern research. While it will not prevent every cold or flu, it may help your body respond more effectively when illness strikes. 

Simple, affordable and widely available, garlic remains a humble but powerful ally during the winter months.

I am following my own advice and taking garlic. 

Protecting Vulnerable Loved Ones During Flu Season. A practical UK guide from That’s Health

When flu is circulating widely, including the strain often referred to in the media as the “Australian superflu”, protecting vulnerable people becomes just as important as treating the illness itself.

Older adults, people with long-term health conditions, those who are immunocompromised, pregnant women, and very young children can all become seriously unwell from flu. 

Even when vaccinations have been taken (and they absolutely still matter), extra care is essential.

This guide is written for households who want to do the right, sensible things without panic, guilt, or turning daily life into an obstacle course.

Who is considered “vulnerable” to flu complications?

In UK health guidance, higher-risk groups include:

Adults aged 65 and over

People with heart, lung, kidney, liver, or neurological conditions

Those with diabetes

Anyone with a weakened immune system (including cancer treatment, long-term steroid use, or certain medications)

Pregnant women

Young children, especially under five

If someone in your household or family falls into one of these categories, flu should always be taken seriously.

Vaccination still matters — even when flu breaks through

A common and understandable frustration is:

“But they had the flu jab and still got ill.”

Flu vaccines are designed primarily to reduce severity and complications, not to guarantee complete protection. 

Even in seasons where the circulating strains don’t match the vaccine perfectly, vaccination significantly lowers the risk of hospitalisation and serious outcomes.

Encouraging eligible loved ones to keep up with vaccinations remains one of the most effective protective steps.

Everyday protection that genuinely helps

You don’t need medical-grade routines — consistency is what counts.

Hand hygiene (the boring one that works)

Wash hands with soap and warm water for at least 20 seconds

Especially after coughing, sneezing, blowing noses, or caring for someone ill

Alcohol hand gel is useful, but soap and water are better when available

Shared spaces: small changes, big impact

Wipe down door handles, remote controls, phones, kettle handles

Avoid sharing mugs, cutlery, towels, or pillows during illness

Use separate bins or empty them frequently

Ventilation (yes, even in winter)

Fresh air reduces viral concentration indoors.

Open windows briefly several times a day

Ten minutes can make a meaningful difference without freezing the house

Masks: when they make sense at home

Masks aren’t necessary all the time — but they can be useful when:

Someone with flu symptoms is caring for a vulnerable person

Close contact can’t be avoided (helping with washing, dressing, medication)

A vulnerable person must be in shared spaces with someone unwell

A simple, well-fitting mask worn correctly can reduce risk without drama.

Managing visitors during flu outbreaks

This can feel awkward, but it’s important.

It’s reasonable to:

Ask visitors to postpone visits if they’re unwell

Request handwashing on arrival

Keep visits shorter and in well-ventilated rooms

Anyone who truly cares will understand.

Food, fluids, and energy: quiet protection

For vulnerable people, dehydration and exhaustion can worsen outcomes.

Support with:

Regular drinks (water, squash, warm beverages)

Nutritious but gentle foods (soups, stews, porridge)

Encouraging rest without pressure to “keep going”

Small, frequent intake is often better than large meals.

Antivirals: worth knowing about

In the UK, antiviral medicines such as oseltamivir may be offered to people at higher risk of complications if flu is suspected — especially if treatment can begin early.

Access is usually via:

NHS 111

GP services

Out-of-hours services

If a vulnerable person develops flu symptoms, don’t wait it out — ask for advice promptly.

Warning signs that need medical advice urgently

Contact NHS 111 or seek urgent care if a vulnerable person experiences:

Difficulty breathing or rapid breathing

Chest pain

Confusion or unusual drowsiness

Very little urine output or inability to keep fluids down

Symptoms that worsen after seeming to improve

High fever that isn’t settling

Trust your instincts — early advice can prevent serious complications.

Emotional care matters too

Illness can be frightening, especially for older or medically vulnerable people.

Reassure without minimising

Keep explanations calm and clear

Maintain routines where possible

Let rest be restorative, not isolating

Loneliness and anxiety can slow recovery just as much as physical illness.

A final word from That’s Health

Protecting vulnerable people during flu season isn’t about fear — it’s about thoughtful, practical care.

Vaccinations, hygiene, ventilation, rest, and early medical advice form a quiet safety net that genuinely saves lives.

If flu is circulating where you live, being cautious is not overreacting.

It’s caring.

Flu shots? Get 'em when you get you groceries!

Supermarkets with pharmacies are offering flu shots to their customers.

A way to avoid the seasonal flus that usually sweep through the country is to get yourself a flu shot, either at your doctor's surgery, or your pharmacy, like Boots, a local independent pharmacy or a pharmacy linked to your favourite supermarket, so long as they have a pharmacy attached to them.

Morrisons.com offers a special deal for More Card members. Normal shoppers will pay £14, but those with More Card membership will only have to pay £12.

However, NHS flu shots are dispensed without cost at Morrisons pharmacies. 

Morrisons pharmacists accept flu vouchers from Bupa, Flu Xpress Ltd, healthyperformance, etc. 

To learn about where your nearest Morrisons Pharmacies are check here https://my.morrisons.com/storefinder/

(Image courtesy of LuAnn Hunt from Pixabay)

Tesco pharmacies to begin offering free winter flu jabs

Vaccinations available in 342 Tesco pharmacies across the UK from Monday 11th September

Booking system now open at tesco.com/flujab 

From next Monday, 11th September, Tesco pharmacies will begin offering a free NHS flu jab to over 65s, and other groups who are eligible. Those who aren't eligible for a free NHS Flu Jab, there's good news! Tesco is offering a £13 Private Flu Jab Service to customers aged 12 years of age and over.

To help more people access the vaccination, Tesco Pharmacy is operating an online booking system at tesco.com/flujab so customers can book a slot at a date and time that suits them. 

With longer opening hours than GP surgeries and many high-street pharmacies, customers can receive their vaccinations at a time that fits around their schedule including evenings and weekends, or even combine it with their weekly shop and perhaps a visit to the Tesco café? 

Last year, only 35% of pregnant women and 49% of those in a clinical risk group were vaccinated. By offering the greatest possible number of time slots, Tesco’s pharmacists hope to encourage more of those who would benefit from a free vaccination to get the flu jab.

The flu jab will be given by a trained Tesco pharmacist in a private consultation room. 

Adrian Price, who is the Tesco Superintendent Pharmacist said: “We want to make getting your jab as easy as doing the weekly shop. More than ever, it will be vital to keep your family safe and well from flu. You will reduce the risk of catching flu and passing it on to older or more vulnerable family members.”

For people with pre-existing conditions like diabetes or heart disease, flu can be severe or even deadly. The flu jab was associated with a 50% reduction in mortality during flu season for people living with type 2 diabetes, according to research carried out over a seven-year period.

For people with heart and circulatory diseases, having the flu vaccine cuts the risk of a heart attack by 27% and of dying by 25%.

Data revealed that in the winter of 2019/20, there were some 6,600 excess deaths from heart and circulatory diseases in the UK, with flu likely to have been a contributory factor.

Last year Tesco launched its ‘Let’s Talk’ service that saw its pharmacists and pharmacy team members trained by Cancer Research UK, British Heart Foundation and Diabetes UK. 

Besides to providing regular Pharmacy services, the Tesco Pharmacy team are now uniquely able to provide specialist information and support for customers to help lower the risk of cancer, heart and circulatory diseases, and type 2 diabetes.

Helpline launched in bid to help Britain’s employees beat the office bugs

The common cold is tightening its grip on workplaces across the UK, as record numbers of Britons trudge into work even when genuinely ill in a bid to impress the boss and underline their commitment to the job. A recent survey found that half of workers had not taken a single day off sick in 2011 because of a cold or flu, despite falling ill with such illnesses on up to three occasions.

Help is at hand, however, thanks to Fisherman’s Friend – maker of the nation’s strongest throat lozenges – which has decided to take action. The company, which commissioned the survey, is offering FREE ‘SOS Kits’ to offices in need, in a bid to blitz those bugs and keep workers protected from anything that may stand in the way of a productive working day.

Containing hand sanitiser, desk wipes, a mini hot water bottle, ‘stay awake’ glasses (to keep any sneaky naps discreet) and several packets of Fisherman’s Friend, the kits are a sure-fire way to keep workers safe from any nasty illnesses spread by colleagues refusing to stay at home!

If workers do fall ill, the strong menthol and eucalyptus in a Fisherman’s Friend lozenge is perfect to help keep the symptoms at bay, and with more menthol than many of its rivals, it really is the strongest there is!

If your office is suffering from a sickly spell and is in need of some help, simply call the dedicated SOS telephone helpline on 020 7554 4496, clearly leaving your name and address, or email at officesos@rt-com.com. Fisherman’s Friend will despatch a free kit immediately, while stocks last, to help get your office back to working order.

Sick workers struggle in to work for fear of their jobs

The winter ‘sicky’ – that age-old term for when workers exaggerate cold and flu-like symptoms to get time off work – looks to be catching a cold.

A new study by Fisherman’s Friend has found that workers are now so concerned about lack of job security that they will trudge into work even when genuinely ill, so as to impress the boss and underline their commitment to the job.

Fisherman’s Friend, which quizzed over 1,000 adults, found that half of workers had not taken a single day off sick so far in 2011 because of a cold or flu – despite falling ill with such illnesses on three occasions already this year.

What’s more, the average number of days taken off sick due to such illnesses is now just two days a year – half the number when Fisherman’s Friend conducted its last cold and flu survey three years ago.

REGION PERCENTAGE
National 49%
North-East 25%
North-West 39%
Yorkshire/Humberside 33%
East Midlands 54%
West Midlands 42%
East of England 61%
Greater London 33%
South-East 54&
South-West 67%
Wales 69%
Scotland 66%
Northern Ireland 49%
Table reflecting % of workers that have taken no sick days in 2011

The dramatic fall in cold and flu absenteeism means that such illnesses are estimated to have cost UK plc a mere £4.6 billion in 2011 – compared with more than £9 billion three years ago. Workers’ top two reasons for battling on even when ill were ‘concerns over job security’ and ‘not wanting to let colleagues down’, which together polled more than 90% of the vote.

“Our survey makes interesting reading because the figures show the difference in workers’ attitudes to sickness and job security in just three short years,” said Rob Metcalfe, Fisherman’s Friend spokesman.

“When we carried out our last study, fears over job security were not a strong factor, but we are now several years into the economic downturn, and with warnings of even tougher times ahead no one wants to be singled out as a weak link at work.

“All we can advise is that people try and guard against the worst symptoms once a cold or flu starts to appear – such as sucking on a well-known brand of lozenge! That way they will feel better equipped even if they choose to struggle on.”

Workers aged between 25 and 34 were found to have had the greatest number of colds and days off in 2011, three apiece, possibly due to hectic lifestyles that revolve around work and play, leaving them more exposed to illnesses such as the common cold.

Workers in the North East were found to have had the most colds – an average of three – while those living and working in Northern Ireland have had the fewest, just two.

Workers in Scotland, Wales and the South West took the least time off when ill in 2011, with more than two thirds from each region declining to take a single day off for a cold or flu.

Meanwhile, the only major difference between men and women still appears to be their perception of how ill they really are when suffering with a cold or flu. Three quarters of men claimed they genuinely thought they suffered more than members of the fairer sex – with more than half of women agreeing with them!

FACTFILE:
• It is the strong menthol and eucalyptus found in Fisherman’s Friend lozenges that help keep winter aliments at bay. In fact, Fisherman’s Friend contains a third more menthol than its rivals. Menthol is widely used to treat colds, as it provides rapid relief from a blocked nose.
• Fisherman’s Friend’s RSP’s are 73p for a 25g packet or £1.39 for a 45g box and is available in leading independent and multiple grocers, pharmacies, newsagents, convenience stores and forecourts.