Self-Care Tips for When You’re Sick

WASHINGTON — Welcome to December. ‘Tis the season for bundling up in cozy sweaters and sniffling all the way. While there are things you can do to boost your immune system and avoid illness, sometimes catching a cold, the flu or COVID-19 happens anyway. 

Taking steps to care for your body while you’re sick may help to shorten your illness, decrease your symptoms or at least help you feel a bit more comfortable while you wait it out. 

Tips for a Healthy Immune System

Cold and flu season is in full swing and it seems a new strain of COVID-19 is always emerging. Here are some lifestyle tips to keep yourself healthy.

• Eat Immunity-Boosting Foods: Eat a healthy diet filled with antioxidant-rich fruits, vegetables, whole grains and lean protein. Tip: fruits and vegetables in different colors contain different micronutrients, vitamins and minerals that can strengthen your immune system. 
• Drink Plenty of Water: Staying hydrated helps keep your immune system strong.
• Exercise Regularly: Research shows that regular moderate-intensity exercise can increase your immune cells.
• Sleep Well: Getting seven to nine hours of sleep per night can strengthen your immunity. When you sleep, your body produces immune cells.
• Wash Your Hands: Wash your hands regularly, especially before eating or touching your face.
• Get a Flu Shot or COVID-19 Booster: Getting a flu shot or COVID-19 booster may help protect you or decrease the severity of your symptoms.

What to Do When You Have a Cold or Flu

So you’ve been eating all your vegetables but you got sick anyway? Here’s what to do:

• Hydrate: Drinking water is always important, but you’ll want to increase your fluid intake when you’re sick. If you have a fever, you may be sweating and losing more water than usual. Drinking water, herbal tea and fresh juices can help. Hot herbal tea with honey, ginger and lemon can help soothe a sore throat. Eating hydrating foods like chicken soup with garlic can also help.
• Sleep: Sleeping when you’re sick lets your body get to work at increasing immune cells and fighting off your illness. If you’re congested, elevating your pillow may help clear your airways so you can breathe easier.
• Use a Humidifier: The Mayo Clinic recommends a cool-mist vaporizer or humidifier to add moisture to your room. Colds can dry out your sinuses, and moisture can help. Keep your humidifier clean, as other research indicates dirty humidifiers can collect bacteria and cause further illness.
• Eat Nutrient-Dense Food: Although research is mixed on whether vitamin C, echinacea and zinc actually decrease cold symptoms, it can’t hurt to consume healthy foods that contain these nutrients. Ginger, turmeric and garlic may also help decrease inflammation. 
• Take Over-the-Counter Medication: Over-the-counter medication can help lessen a fever or cough and clear up congestion. You have probably heard that there’s no cure for the common cold — but medicine can make it a little less miserable.

How to Cope With Having COVID-19

COVID-19 seems to affect everyone differently. If you test positive, here are some general guidelines that may help:

• Let People Know: Once you test positive, it’s helpful to tell anyone you’ve been near recently so they can take precautions.
• Isolate Yourself: Currently, the Centers for Disease Control and Prevention recommends isolating for at least five days after testing positive. 
• Ask About Prescription Medication: The U.S. Food and Drug Administration and the U.S. National Institutes of Health have approved a few medications to treat COVID-19. Talk to your doctor to see if they recommend one.
• Try Over-the-Counter Medication: Taking OTC medication can help reduce a fever and respiratory symptoms.
• Hydrate and Sleep: The same cold and flu tips may help when you have COVID-19. Drink plenty of water and sleep as much as you can.
• Increase Air Flow: The Mayo Clinic recommends opening a window or using an air filter to keep the air flowing. If you’re extra dry, a humidifier can also help.
• Rest Your Mind and Body: Aside from sleeping, let yourself rest as much as you can. Many people experience brain fog, which makes it difficult to focus and concentrate. If you’re able to take time off of work, let your brain relax.

Get to Bed

When you’re already sick with a cold, flu or COVID-19, unfortunately, the main thing you can do is wait for it to pass. Try out our tips to make it feel less terrible. Sleep, rest and hydration are key to your body’s ability to recover. Stay home to protect others and get to bed. 

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