Sick Day Remedies

Some of my top sick day remedies: wellness tips for getting through the cold or flu.

Do you remember the last time you were sick? The congestion, coughing, sneezing, fever, nausea, headaches, etc. Getting sick is no fun. I recently got over a case of pneumonia, and can definitely vouch for that! But there are some things that can definitely help shorten an illness, or at least make being sick a little bit more comfortable.

Prepare, if Possible

It’s not always possible to prepare for being sick. These things often come on before you even realise it. But, sometimes there are beginning indications that a cold or flu is on its way – a scratchy throat, a little bit of a cough, fatigue, etc. Both of my parents got sick before I did, and I knew the odds of catching what they had were quite high. So I went out shopping and tried to stock up on supplies. Some staples I bought and try to have on hand when sick are:

• Herbal teas and juices/liquids
• Fresh fruit
• Ingredients for easy comfort food meals (oats, noodles, tofu)
• Soft tissues

Drink Lots of Fluids

When I’m sick I can find it hard to drink a lot of water. But hydration is key to getting better! I like to go for lots of hot teas that can help soothe the throat. I’ll also stock up the fridge with coconut water and juice for when I want a drink that’s cool and refreshing. I try to aim to drink a cup or a bottle every couple of hours. Avoiding caffeine is also often a good idea, as it can be dehydrating.

My Go-To Drinks:

• Hot teas: Rooibos, Peppermint, Chamomile
• Coconut water
• Water
• Juice

Eat Nourishing and Comforting Foods

I often tend to lose my appetite when I’m feeling unwell. But if I am craving food, it will usually be something sweet and refreshing like fruit, or warm and comforting like porridge and soup.

These are some of my go-to foods and recipes for when I’m feeling under the weather – they’re all quick and simple, requiring little effort and providing lots of nutrients and goodness:

• Fruit – I tend to go for refreshing and juicy fruits like berries, grapes, oranges, and kiwis (which actually have more Vitamin C than oranges!)
• Turmeric Porridge – I pretty much live on this all winter, but it’s especially comforting when sick.
• Green Smoothies – When my throat feels particularly raw and scratchy, a green smoothie can feel like such a treat, plus is a great way to get in some greens.
• Miso Soup – This is my favourite sick-day food, and my vegan version of chicken noodle soup. It takes minutes to cook up and tastes delicious.

Eat Probiotic-Rich Foods

My relationship with antibiotics is a bit complicated. I don’t love taking them because they can destroy not only the bacteria responsible for the infection you’re fighting, but also friendly gut bacteria. But antibiotics are also life-saving and sometimes absolutely necessary to get better! When my doctor prescribes antibiotics to clear up a bacterial infection, most recently for my case of pneumonia, then I listen to my doctor’s advice and take them.

To counteract the effects of taking antibiotics, I also try to load up on probiotic rich foods before, during, and after an illness, to help build back up healthy gut flora. Foods like yoghurt (I’ve been eating Silk’s Almond Milk Yoghurt), miso, sauerkraut, tempeh, kombucha, kimchi, etc., are all beneficial to supplement your diet and help support the gut.

Embrace Rest

So many of us are constantly on the go, working our way through a never-ending to-do list. But when you’re sick, the best thing to help your recovery is sleep and rest. Try to get as much sleep as you can. Sometimes napping during the day can also be helpful, though personally when I’m sick I try not to nap too late at night, or else I won’t fall sleep at night. I’m always amazed at how much I sleep when I am sick though. Some things I do to help me sleep while sick are to:

• Take magnesium – I like Together Health’s Magnesium
• Use essential oils/sprays – I love lavender and have been using ThisWorks Deep Sleep Pillow Spray
• Elevate the head – I put some books under the mattress at the top of my bed and used a pillow so that my head was propped up and higher than the rest of my body. This can help alleviate some pressure on the sinuses and give better sleep.

Use a Humidifier

Using a humidifier has made such a difference for me. Humidifiers help add moisture to the air, making it easier to breath. I’ve so appreciated my little humidifier, especially in the winter months when the air can get very dry. Make sure you keep the humidifier clean, to avoid bacteria or fungi growing in the water tank and releasing into the room. A humidifier should come with instructions on how to clean it.

Take a Hot Shower

Showering is one of the last things I feel like doing when I’m sick. But if you have the energy for even a quick shower, it can feel so good. A hot shower, with lots of steam, can help greatly with clearing up congestion. Getting clean can also just help you feel better and less gross too!

Move and Stretch (If/As You Can)

When I’m feeling particularly unwell all I want to do is lie in bed, or on the sofa, all day long. For about a week, I did quite a lot of that. But lying down all the time can cause its own aches and pains – who knew lying down and doing nothing could also make you sore! This yoga video from Adriene Louise was perfect, providing a gentle stretching routine easily customised for your energy and sickness levels: Yoga for When You Are Sick

Getting Back into Real Life

Once I’m starting to feel better there are a few things I like to do to help the recovery process.

• Take it slow – Allow yourself to slowly get back into your usual routine. Diving right back into everything, or rushing to try to catch up on what you’ve missed, can cause extra stress and a relapse of sickness.
• Clean up and refresh – One of the first things I like to do when I’m feeling better is to clean up my room (I’ll wipe down surfaces with antibacterial spray/wipes), wash my bedding, and take a shower. There’s nothing quite like sliding into freshly-washed sheets after a shower, in a room that’s been aired out and feels fresh and clean.
• Ease back into exercise – It’s a bit discouraging to lose any physical progress from before getting ill (strength, stamina, etc). But I think it’s important to not push too hard when getting back into an exercise routine. I like to ease back in by doing gentle yoga and going on walks, slowly building back up to 100%.
• Be kind to yourself – I think it’s most important to remember to be kind to yourself after being sick. It happens, and it can be a setback that leads to feeling stressed and behind. But it’s also a chance to take care of your body and give yourself the rest and nourishment that you need. In my experience people are very sympathetic and understanding when you’ve been ill. Allow yourself the same courtesy!

Let me know what you do when you’re feeling sick, and I hope you all take very good care this flu season!