Flu relief essentials: What to keep on hand
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Build a comfort kit before your household needs it.
The best time to gather sick-day supplies is before you get sick. No one enjoys fumbling through medicine cabinets or finding out your cough syrup has expired after you’ve come down with a cold or the flu.
When respiratory illnesses hit, having the right supplies on hand can help you feel better faster.
Items to gather for cold and flu season
Before cold and flu season starts, try to stock up on these essentials:
- Tissues – Soft ones help prevent irritation.
- Thermometer – For monitoring fever.
- Water and electrolyte drinks – Stay hydrated with water, coconut water or electrolyte drinks -- whether pre-made or homemade.
- Clear broth soup – Easy to digest and soothing.
- Honey and lemon – Natural cough soothers; mix into warm water or tea.
- Ginger or chamomile tea – Calms nausea and supports rest.
- Cough drops or throat lozenges – Help ease sore throats.
- Over-the-counter medications:
- Acetaminophen or ibuprofen – For fever and aches.
- Cough suppressant or expectorant – To help with coughing and mucous.
- Menthol rub or essential oils (eucalyptus, peppermint) – For congestion relief.
- Nasal sprays – To moisturize and clear your nose.
- At-home flu tests – These OTC kits can tell you within 30 minutes if you have the virus with just a swiped sample from your nose or mouth.
- Hand sanitizer and disinfectant wipes – To limit the spread of germs.
- Disposable masks – To avoid spreading your illness or protect yourself from other people’s germs in public spaces.
- Lip balm and humidifier – For comfort and moisture.
Add-ons in a comfort kit for little ones
If you have children in your household, you may also want the following:
- Nasal aspirator – Bulb syringe to clear their nose.
- Infant or child acetaminophen or ibuprofen – To reduce fever and discomfort.
- Medicine dispenser – Nipple-style or syringe.
- Electrolyte or juice pops – To prevent dehydration during fever or illness.
Hydrating foods that don’t expire
Dehydration is one of the main reasons people end up in the emergency room when they're sick. It doesn't matter if it's hot or cold – any liquid will help combat dehydration.
Frozen fruits such as strawberries, blueberries, pineapples and mango can provide liquid and healing vitamin C when you’re sick. For those moments when you need to stay hydrated but feel too ill to cook, you can pop them into a healthy recipe like this: mixed berry smoothie
It’s smart to keep a few cans of kidney or pinto beans and tomato paste in the pantry too. These can provide protein and warmth in a comforting chili recipe such as this: vegetarian chili.
Items like these are affordable, shelf-stable and long-lasting too.
Advice from a family doctor
Once you've put together these items, the care kit can be your go-to resource when you or someone in your family isn't feeling well. Restock it after each illness so you're always prepared.
But what if you’re doing everything right and still don’t feel better?
Meghan Moyle, DO, a family medicine doctor who cares for patients at PeaceHealth in Vancouver, shares that if you’ve taken a home flu test and it registered positive you should stay home to avoid spreading the flu.
However, if your symptoms are getting worse after three days or you have a high fever (above 102.4 degrees Fahrenheit) and you’re already managing several medical conditions, Dr. Moyle advises that you should book an appointment with your PeaceHealth doctor or care team or request a video visit.
During the peak of cold and flu season, from December through February, PeaceHealth’s video visit service saves you time and gas money. Your care team can see and evaluate you via video chat from your home. Here’s what you need for a video visit:
- Internet or wi-fi connection
- A My PeaceHealth account
- Computer, Tablet (iOS or Android), or Smartphone (iPhone or Android)
If you don’t have a PCP or can’t be seen at your regular clinic as quickly as you need, PeaceHealth Priority Care or urgent care clinics are also immediate care options for getting on the road to recovery. They offer video visit appointments too. “Flu-related concerns are great for Priority Care or urgent care and should absolutely be considered,” Dr Moyle says.
Meghan R. Moyle DO
Meghan Moyle, DO, is a board-certified family medicine physician. Her areas of interest include women’s health, adolescent care, geriatrics, healthy lifestyle practices, health maintenance and prevention, and health education.
Dr. Moyle earned her medical degree from Rocky Vista University College of Osteopathic Medicine and completed her residency with Virginia Commonwealth University Riverside Family Medicine.
“My first exposure to healthcare was my experience with my rural family medicine physician. He demonstrated how impactful he could be to the daily care of patients as well as the health of a community. He is my role model and my hero.”
She believes her most important role is listening to patients and creating a care plan that reflects their goals and wishes. Dr. Moyle also enjoys the relationships that she builds with other healthcare providers, enhancing her own education and helping coordinate comprehensive care for our community.
Dr. Moyle was born and raised in Northern Nevada. Her husband’s retirement from the United States Air Force brought them to Washington with their children. Her hobbies include hiking, cooking, reading, traveling, learning to garden and spending time with family.
