Expedite recovery from any flu including Coronavirus or Influenza with one simple technique

Want to get better faster? A simple thing such as blowing your nose can speed up your recovery!


Day What is happening in your body How you are feeling
1 Virus spreads and multiplies in your entire body  Tired and ill with body aching
2 Your immune system fights back with its white cells and antibodies –  battle is fully engaged May have fever and feel more tired because your body is in fight mode
3 Virus spread starts resolving as your lymphatic glands are in full action You might feel your lymphatic glands swollen in your throat/neck – that is a good sign!
4 Fever should drop as a sign that your body won the battle and recovery stage starts You feel better but that’s where you need to feed your body healthy vitamin rich food (fresh fruits and vegetables) and loads of water to help it recover and build its immune system again, ready for the next threat!



Symptoms you feel are the sign of virus being active in that part of your airways, from your nose to your bronchus.

1. Running nose: The virus stays in the nose, dammages the thin nasal cavities skin called mucosa thus producing secretions – that’s the running nose.

2. Cough: Secretions are produced in the throat as well, they tickle some receptors located in the back of the throat, body doesn’t like it and reacts as a reflex – that’s cough. Cough might last up to 3 weeks even though virus has been cleared.

3. Ear pain (Otitis): More secretions in the throat with overflow in the Eustache Tube (that is easily accessible in children’s anatomy) will have ear infection (otitis) as a possible consequence.

4. Headaches and Sinusitis: Secretions blocking the sinus cavities will lead to headaches and maybe develop into sinusitis if not cleared out.


Why? A runny nose is the main symptom of Flu (whatever virus, Influenza, Corona or others). To avoid or minimize the impact of secretions on your airways, a very simple way is to clear mucus from where it is produced: cleaning the nose and sinus cavities will help washing out the virus and reducing its effects.

How? This is easily achieved by using a plastic syringe or a rubber suction bulb: fill it with water (tempered: not too cold, not too hot) and blow into nostril while closing the opposite nostril with a finger. Head position should be down as if you were looking at your tummy. Repeating this action 2-3 times a day will prevent congestion to develop and avoid health complications such as headaches due to sinusitis.

PS: “Flu” has been named by the virus that is responsible for the disease of “getting a cold”: the Influenza virus. Many other viruses can induce flu symptoms.


Position your head facing down as you were looking at your tummy, block one nostril with pressing it with your same side finger, place the water filled syringe/rubber flask in opposite nostril and press  to blow water out in nose to relieve congestion. Finally blow to clear all mucus from nose/sinus/throat cavities by coughing up and spitting sputum out. Repeat 2-3 times per day. Helping your kids to clean their nose (even with tissue paper) is already a good step, remember to wash hands with soap after blowing as virus containing secretions are all over and that’s how it is shared among siblings. By doing this simple and inexpensive action you will avoid other health complications such as headaches due to sinusitis, ear infection or bronchitis. 

What is Self-Care?

What is Self-Care?

Self-Care is every action you take to care for yourself. It is not a new concept as it has been practised since ages in every  culture around the world, with development of traditional remedies to keep body healthy, give strength and help it thrive.

Self-care is defined by the World Health Organization (WHO) as the ability to take actions to improve self health and wellbeing. This can be done with everyday small but meaningful actions like:

 undertaking a small yet soothing personal activity such as taking a hot, relaxing bath to help you take care of your body

 starting an anti-stress activity such as a walk or light jog in the park, a yoga session or even playing your favourite music

 trying to plan and prepare your favourite healthy meal to greatly boost your morale and nurture your body

Self-care is the cornerstone of your health allowing you to prevent disease, maintain your health or even help you cope with any chronic illness.

You are yourself care provider 24/7/365.

Health is your most valuable resource and you are your first health care provider.  Access to health, access to care and treatment to preserve or restore health is a fundamental human right. It is our responsibility to do our best to preserve it through implementing best health practices leading to wellbeing and happiness. This is achieved by knowing your health needs – do you know what keeps you healthy? Are you fully informed while making your health choices? How confident do you feel in dealing with acute disease when you are ill with flu, migraine or backpain? What skills would you need to manage your chronic disease such as diabetes, asthma or high blood pressure? What support from your care providers do you expect  in accompanying you in your chronic disease care journey? Do you know what health resources are available in your community?

Self-Care in daily life …6 components 

  1. Keeping a Health Plan tailored to your individual needs
  2. Healthy Weight Management
  3. Healthy Environment
  4. Healthy Eating         
  5. Healthy Moving                              
  6. Healthy Lifestyle

Customized Health Plan

As the main stakeholder of your health, you are in a partnership position along with your healthcare providers. In fact, you are your very first healthcare provider.  You need to establish a health care plan for your life that should be adapted to the stage of life journey you are in. The Health Plan should be customized according to your health needs, your preferences, your abilities, and your cultural health beliefs.