6 Tips for When You Start to Feel Sick

6 Tips for When You Start to Feel Sick

Written by Nicole Eldred BSN, RN

Oh no, you’ve caught the dreaded cold that is circulating daycare, school, work, you-name-it! Check out these helpful tips to help you beat the sniffles:

  1. REST: Make sure you are getting at least 7 hours of sleep when you are sick. Our bodies expend a lot of energy fighting off bugs, so it can use the extra rest to store up some fighting power. 
  2. HYDRATE: Incorporate extra water into your day. Hydration is an easy way to alleviate symptoms and support recovery. Pro-tips for increasing water intake: use warm teas to help soothe a sore throat, eat broth-based soups, and add electrolytes to your water to make water taste better and to help your body utilize the fluids you're drinking!
  3. MOVE: Try to include a little movement by sweating into your day. Mild intensity exercise such as walking around the block, doing some yoga, or stretching can help boost your mood and help you get back to your healthiest-self!
  4. FUEL: Be mindful of what you eat when sick. Your body needs proper fuel to heal. Be sure to include fruits and veggies to help you get back on your feet quicker. Don't miss out on adding protein to each meal, too!
  5. CLEAN: Wash your hands frequently and sanitize high-touch surfaces to protect your family from catching the same sickness.  
  6. ASK: Always reach out to your healthcare provider if you have questions/concerns. No symptom is too small to ask about, and your Primary Care Provider is here to help!


The most important rule to a healthy recovery is to take care of body and your mind by getting plenty of rest, staying hydrated, engaging in gentle exercise.  Remember to nourish your body, try to keep things tidy, and reach out to your healthcare provider for support. Stay safe out there!


Edited by Macey Leatham RDN and Berenice Zubiate
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