How to Take Care of Yourself When You're Sick

Medically reviewed by Erik Kramer, DO, MPH

Last Updated: December 10, 2024 References

Sometimes when you get sick, you are left to care for yourself. Illnesses like a cold or the flu have to run their course, and you'll want to do all you can to pamper yourself in the meantime. By allowing yourself to relax by taking time off work and resting, making your environment as cozy as possible, and eating and drinking the right things, you will be able to recover quickly and comfortably.

Part 1

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Allowing Yourself to Relax

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1
Call out of work. To take care of yourself when you're sick, you should give yourself time to relax and recover. If at all possible, let your employer know that you are sick and need to take a couple of days off work. If you do need to work, try to minimize your tasks and stress as much as possible.
- Not going to work when you're sick is kind to your fellow employees. Tell your employer you don't want to spread germs.
2
Sleep as much as you can. When you are sick, sleeping allows your body to recover. Let yourself sleep for as long as you need. If you can't sleep, stay in bed and rest as much as possible. ^{[1]
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- You can also do relaxing activities in bed like reading, doing a crossword puzzle, or journaling.
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3
Exercise only if your symptoms are above the neck. If you have a common cold with symptoms such as a runny nose or sneezing, exercising moderately may help you feel better. It can, for instance, clear your nasal passage. Try walking instead of running, and take breaks whenever you feel that you need them. ^{[2]
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- If you have symptoms of a fever or the flu, such as an upset stomach or a hacking cough, avoid exercising. It could make your symptoms worse.

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Optimizing Your Environment

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1
Keep the air moist. If you have a cold or cough, place a humidifier near your bed. Humidifiers add moisture to the air, which can help soothe the symptoms of a cold. You want the humidity level to be between 30 and 50 percent. ^{[3]
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- Be sure to keep your humidifier clean and make sure that the humidity level isn't set too high. Having a dirty humidifier or a level that is too high can breed bacteria and make you more sick.
Turn off your phone and computer . Having your phone and computer nearby may tempt you to work or scroll endlessly through social media. To resist that temptation, and to truly be able to rest, keep your computer and phone in a different area than where you are resting, or turn them off. Screen time also causes eye strain, and scrolling through a smartphone can increase feelings of nausea. Give yourself the gift of a screen-time break. ^{[4]
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To help you relax and possibly sleep, close the curtains in the room you're in and dim the lights. Consider moving a lamp to your bedside table so that you can turn it off and on without needing to get up.
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Get comfortable. Get lots of plump pillows for your bed, and load up with warm blankets. You want your bed to be inviting and cozy while you recover. Put on pajamas or even a onesie and warm socks while you rest to maximize your coziness.

Part 3

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Using Food, Drink, Supplements, and Medicine

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It is very important to keep yourself hydrated while you're sick, and warm drinks can help soothe your throat and stomach. Consider adding honey to warm water or tea for an additional soothing effect.
In addition to warm drinks, make sure you drink lots of water or sports drinks with electrolytes. Being sick can make you dehydrated, so drinking fluids is very important. ^{[5]
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3
Take Vitamin C. Some believe that Vitamin C can help shorten the duration of symptoms of a cold, but it won’t prevent you from getting a cold. You can get Vitamin C through taking supplements or from drinking orange juice. ^{[6]
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- Taking high doses of vitamin C regularly could increase your risk for kidney stones.
Some studies show that echinacea can reduce the duration of a cold and lessen the severity of symptoms. When taking echinacea, use a tincture instead of the dried herb, as the drying process makes it less effective. Take 1-2 teaspoons of an echinacea tincture every 2-4 hours when you feel yourself getting a cold. ^{[7]
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5
Try taking zinc. Zinc is believed to help reduce the length of a cold. Take zinc lozenges or zinc syrup in the first 24 hours of your cold. There are some known side effects of taking zinc, so consider talking to your doctor before using this method. Zinc is considered safe when it is taken by mouth in the following doses: ^{[8]
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- Ask a pediatrician if it is safe for your child under 4 to take zinc.
- 12 milligrams daily for children 4-8 years old
- 23 milligrams daily for children 9-13 years old
- 34 milligrams daily for children 14-18 years old
- 40 milligrams daily for adults 19 years old and older
Cocoa, or chocolate, contains a chemical called theobromine, which is believed to help fight the symptoms of a common cold. Given this, you can treat yourself to some chocolate while you're sick without any guilt. ^{[9]
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If these symptoms are causing you to suffer, consider taking ibuprofen or acetaminophen, which is in Tylenol. These can help to reduce your fever and muscle aches as you heal. ^{[10]
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8
Take cough syrup or honey to help with severe coughing. If you have a severe and painful cough, try taking over-the-counter cough syrup, or eating honey. Honey has been shown to be as effective as some common cough-suppressant ingredients. Honey and cough syrup won't help your throat heal, but they can make the symptoms more manageable while you get better. ^{[11]
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- If you use honey, you can either eat it by itself out of a spoon or mix it into tea or warm water.
- Cinnamon and honey mixed in warm water can prevent coughing and aide in getting better.

Expert Q&A

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Has orange juice been proven to only be sugar water?

Jurdy Dugdale, RN
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Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.

Jurdy Dugdale, RN

Medical Review Board

Expert Answer

No, it has not. Most orange juice comes from fresh-squeezed oranges. Some brands may add sugar, so check the label before purchasing.

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What can I do if I have a minor stomach cold?

Jurdy Dugdale, RN
Medical Review Board
Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.

Jurdy Dugdale, RN

Medical Review Board

Expert Answer

You can give your gastrointestinal tract a rest by going without food for 24 hours. Be sure to drink plenty of nourishing fluids, including broth, water, and sports drinks with electrolytes.

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When you are sick, remember to be mindful of other people as well. Wash your hands often, and consider wearing a facemask if you need to be out in public. The mask will keep your sickness from spreading when you sneeze or cough. ^{[12]
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If you are concerned about your symptoms or you find that you aren't getting better, don't hesitate to make an appointment with your doctor. A doctor can help you decide on the best treatment for your condition.

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If you think you have the flu, you can see your doctor to receive anti-viral medication. This will cut down on your recovery time but works best when taken in the earliest stages of the illness.

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How to Take Care of Yourself When You're Sick

Steps

Allowing Yourself to Relax

Optimizing Your Environment

Using Food, Drink, Supplements, and Medicine

Expert Q&A

Video

Tips

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