When you’re under the weather, you want to feel better as quickly as possible (as nice as it may be to lay motionless while watching The Office all day)—and that requires a game plan. The internet rabbit hole of advice about recovering from illness is a deep one, and while some actions truly do support the body’s healing process, others can ultimately delay your recovery.
Keep these simple best practices (and guffaws to avoid) in mind the next time you’re not feeling so hot so you can get back on your feet as quickly as possible.
- ABOUT OUR EXPERTS: Rebecca Fallihee, L.D.N., is a licensed dietitian. Karen Linardakis-Cooney, B.C.H.H.P., C.N., is a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe.
Do: Eat Nutrient-Dense Foods
Your body requires extra nutrients—including vitamin C, vitamin A, zinc, selenium, and vitamin D—to support your immune system and support recovery. Vitamin C, for one, boosts the production of white blood cells that fight infections, while zinc supports cellular reactions critical for immune function. Vitamin A and selenium are also beneficial due to their antioxidant properties and positive effects on the immune system. Finally, vitamin D helps modulate the immune system by stimulating the production of protective proteins with antiviral properties and “fighter” T cells that identify and combat pathogens.
The best way to stock up on these essentials? Eating whole foods that contain a mix of supportive nutrients like these, plus antioxidants and fiber, suggests dietitian Rebecca Fallihee, L.D.N. Leafy greens, which are “rich in vitamins A, E, K, and C, as well as myriad beneficial phytonutrients” are one of her top picks for anyone feeling under the weather. “Choose a couple of varieties to eat—like spinach, kale, mustard greens, collard greens, turnip greens, and beet greens—and rotate through them.”
Lean proteins, eggs, seafood, and healthy fats (think nuts and seeds) can also provide nutrients like vitamin A, vitamin D, and zinc. Zinc, for instance, is “found in the highest amounts in oatmeal, quinoa, chickpeas, lentils, pumpkin and sesame seeds, beef, and shellfish,” says Fallihee.
Do: Stay Hydrated
Hydration is essential for digestive function, detoxification, and maintaining healthy cell function, meaning it’s vital when you’re sick. Dehydration can leave you even more tired and run-down, potentially delaying healing.
While drinking plenty of water throughout the day will get the job done, you might also turn to herbal teas and broths for extra benefits.
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“Teas with turmeric, ginger, cinnamon, clove, chamomile, eucalyptus, fennel, and thyme not only help with hydration but also soothe your throat and improve digestive health,” says Karen Linardakis-Cooney, B.C.H.H.P., C.N., a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe. Studies back this, demonstrating that many herbs—such as turmeric and ginger—contain phytochemicals that support immune defenses.
Otherwise, feel free to sip down as much broth (like chicken soup!) as you like. “Research shows that compounds in chicken soup called carnosine and anserine have antioxidant and immunity-boosting effects that can help ease symptoms and rid the body of cold and flu quicker,” Cooney explains.
Do: Take Elderberry
Certain herbs, such as elderberry, can also support your immune system and help you cope with fatigue and symptoms like congestion or a sore throat.
Elderberry is well known for its powerful effects on the immune system, thanks to its antioxidant compounds, Cooney shares. It also contains hemagglutinin protein, which can inhibit viruses from penetrating cell walls and replicating. As such, it’s a go-to herbal ally when you feel yourself coming down with something. “There’s a reason elderberry syrup is a folk remedy that has been around so long,” agrees Fallihee. “Many scientific studies have supported the long tradition of consuming elderberry syrup to support recovery.”
Cooney suggests taking one teaspoon of elderberry syrup four times daily for three to five days when you’re not feeling well.
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Do: Move Gently
While it’s important to rest and allow your body to heal, some light movement can actually aid in circulation and improve recovery times by stimulating the lymphatic system. If you’re feeling up to it, walking outside or gentle yoga can boost blood flow, relieve congestion, and improve mood.
That said, it’s probably best to avoid intense workouts when you’re sick, as they can potentially make you feel dizzy, weak, or even more run down.
If physical activity sounds like the last thing you want to do, focus on relaxation techniques instead to keep your stress levels low (which can support immune function). These techniques, such as deep breathing, meditation, and gentle stretching, can help calm the nervous system and promote healing.
Don’t: Overdo It with Medications
Over-the-counter medications can certainly help manage symptoms of some illnesses, such as fevers and headaches; however, Cooney says that overusing them can mask underlying issues and potentially cause side effects, depending on your tolerance.
Instead, she prefers to make an onion honey syrup that pairs the immune benefits of local raw honey with onion’s sulfur and antioxidant compounds, which support immune function and help the body move out mucus. “Honey is a well-known home remedy that is easily accessible, affordable, and generally safe,” says Cooney. “And people across all cultures have used onions as a herbal medicine for thousands of years.”
Want to make the remedy yourself? Here’s how:
- Peel a white onion and roughly chop it into small pieces.
- Place onion in the clean jar, then top it with enough honey to cover it. (If your honey is too solid, gently warm it until it softens before adding it to the jar.)
- Leave the mixture to infuse in a cool place, out of direct sunlight, for twenty-four hours or up to four days.
- Take one to two teaspoons as needed, up to three to six times a day. (Children under 10 should take half this amount.)
Don’t: Rely on Caffeine When You’re Exhausted
It’s tempting to grab a cup of coffee and push through the day when you’re sick, but caffeine and other stimulants—especially when taken late in the day—might actually make things worse by disrupting your sleep cycles and possibly causing indigestion.
When you’re sick, quality rest is paramount for recovery, and caffeine can interfere with your body’s ability to sleep deeply and restore energy. If you feel like your energy is dragging, a better option is to nap and take it easy to show your body some TLC, Cooney says.
Don’t: Overeat Sugar and Processed Foods
While comfort food might feel easy (and like a nice pick-me-up!) when you’re dragging, processed foods and excess sugar can take a toll on overall health, including gut function, and potentially burden your immune system by fueling inflammation.
The goal when you’re sick is to support the body’s natural healing process, but ultra-processed foods essentially do the opposite. In fact, research has linked them to multiple changes in immune cell function that may lead to alterations in immune function and response to infections. While there’s certainly no shame in wanting some noshable comfort when you’re under the weather, do your best to minimize sweetened beverages, white bread (and other refined grain products), and sweets.
Don’t: Force Yourself to Work or Socialize
When you’re sick, pushing yourself to work or engage in social activities might only prolong how long it takes to feel rested and better, Cooney suggests. Overexerting yourself doesn’t allow your body the time it needs to rest before jumping back into your regular routine. Instead, focus on resting, nourishing your body, and recharging—even if it means giving yourself one or two necessary “sick days.”