When you can feel yourself getting sick, it’s hard not to get bummed out about what the next few days of being sick are going to feel like. Instead of accepting your fate and waiting to get sick, here are a few tips that you should follow to make sure you start feeling better faster.
Before Infection
It might seem obvious, but the first step to lowering the amount that you get sick is by changing your habits to a healthier lifestyle before you ever get sick. You can reduce your chances of getting sick with proven preventive measures that boost resilience, reinforce your immune system, and protect against pathogens.
What To Avoid Eating
- High-sugar content
- Processed foods
- Fried foods
Studies suggest that eating high amounts of these kinds of foods impacts immune response, spurs inflammation, and decreases your body’s natural resistance. They also dampen inflammation, inhibit viral replication, protect against respiratory illness, and reduce the risk of infection. Instead, focus on eating whole, unprocessed foods that are rich in nutrients and support immunity.
What Foods You Should Eat Instead
- Carotenoids- Winter squash, pumpkin, sweet potatoes, and dark leafy greens
- OMEGA-3 FATS- Salmon, Sardines, Tuna, Herring
- Selenium- Brazil nuts, Beef, Egg, Turkey, Cottage Cheese
- Quercetin- Apples, Onions, Green Tea, Grapes, Broccoli
- Vitamin C- Red peppers, Strawberries, Tomatoes, Kiwi Fruit
- Beta Glucans- Shiitake mushrooms, Oats, Barley, Nutritional Yeast
What To Do
Start by moving around more frequently. Research shows that regular exercise improves the immune system, lowers inflammation, and enhances the body’s ability to ward off illness. Just make sure that you don’t overdo it. Aim for 30 minutes of moderate-intensity activity every day. Regular movement also stabilizes sleep, which is critical for immunity. And make sure to try relaxing when you can. Chronic stress increases inflammation, suppresses the immune response, and makes you more susceptible to illness.
What To Take
You can add on an extra layer of prevention with science-backed supplements that have been shown to support a healthy immune response, inhibit viral replication, and lessen the risk of infection. Studies suggest these perform the best:
- Vitamin D
- Curcumin
- Andrographis
- N-Acetylcysteine (NAC)
- Pelargonium (UMCKALOABO)
- Probiotics
- Astragalus
During The Infection
Let’s say that despite your best efforts in following the steps above, you find yourself sneezing, coughing, and aching all over. That’s when you need to support your body, soothe your symptoms, and speed up the healing process.
What To Eat
Good hydration is crucial, especially if you have a fever. Focus on water-rich foods with healing compounds to stay super-hydrated. Warm liquids such as tea and soup also break up mucus and open nasal passageways. Avoid coffee and caffeinated beverages; they’re dehydrating and sap out your strength. Instead, try these:
Ginger Tea- Rich in antiviral compounds that reduce inflammation and support respiratory health. Add a sprinkle of cayenne pepper for extra decongestion benefits.
Peppermint Tea- Contains menthol to calm coughs and break up mucus. Stir in a spoonful of honey. Studies suggest that it eases coughing symptoms.
Chicken Soup- Traditionally contains these ingredients: chicken, onions, garlic, and carrots. Studies suggest that this soup can reduce inflammation, support a strong immune system, and speed up healing.
For Vegans
Try lentil or chickpea soup instead. Both soups are high in zinc to support immune response, inhibit viral replication, and reduce the length and severity of infection. Add shiitake mushrooms (rich in antiviral and antibacterial compounds) to lower inflammation and enhance recovery.
What To Do
Focus on resting. Try sleeping with a humidifier. For immediate relief, add a few drops of tea tree, peppermint, or eucalyptus oil to a pot of warm water, drape a towel over your head and inhale deeply.
What To Take
Look for safe, natural herbs that have been proven to soothe your symptoms.
After The Infection Starts Healing
Don’t rush the healing process. Take it slow, ease back into daily life, nourish your body, and gently enhance your energy. As long as you follow all of the tips above, you should be able to get through the infection much easier and quicker than before.
Dr. Grimes has got you covered whenever you have a health question you need to be answered or a problem that needs to be treated. Become a member of our wellness platform to adopt healthy changes and improve your quality of life today!