How to Become Better when You Are Sick

Medically reviewed by Erik Kramer, DO, MPH

Last Updated: December 16, 2021 References

No one likes being sick. From the runny nose and scratchy throat of a cold to the fever and vomiting of the flu, being sick can seriously slow you down. Since there isn't a cure for either the cold or flu, you just have to get through the 3 to 10 days that these illnesses typically take. But with proper care, you can be back on your feet sooner rather than later, doing the activities you enjoy.^{[1]
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Method 1

Method 1 of 4:

Taking Care to Not Get Sicker

1
Stay home from work or school. Going out and having a normal day will usually make you sicker. It also exposes those around you to illness. Stay home and take care of yourself so that you can go out again soon. Keep in mind that you're usually at your most contagious at the beginning of an illness — for a cold, this means the first three days, possibly four or five.^{[2]
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Go Ask Alice
Medical advice site with content written by health promotion specialists affiliated with Columbia University
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2
Sleep as much as you need. Sleeping can be one of the most vital steps in allowing your body to get better. When a sickness attacks your body, it needs as much energy as it can to fight it off. Sleep helps give you that energy.^{[3]
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3
Refrain from high-impact exercise. Even if you do it every day and find it gives you increased energy, working out hard when you're sick doesn't give you that energy. It typically makes you even more drained than before and can exacerbate breathing or congestion issues.^{[4]
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4
Wash your hands frequently. This will help prevent you from getting more germs and conceivably getting sicker. It's also going to help you get rid of the germs that collected on your hands. Wash your hands with hot water, scrubbing with soap for at least 20 seconds.^{[5]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services
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Method 2

Method 2 of 4:

Helping Yourself Get Better at Home

1
Determine if you have a cold or the flu. By knowing which one you have, you can take appropriate action. A cold is typically confined to your head — coughing, sneezing, and a runny nose. The flu can take over your whole body. Flu symptoms include headaches and muscle aches, chills and fever, and vomiting, though often not all together. The flu tends to make you feel much sicker than a cold.^{[6]
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2
Keep yourself hydrated. Sometimes just drinking lots of fluids can help flush out the infection in your system. Water is often the best choice, but drink whatever tastes the best to you. For water, try for a big glass every two hours or so. You also might want to try Pedialyte or another beverage that provides electrolytes, especially if you are vomiting or have diarrhea.^{[7]
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National Health Service (UK)
Public healthcare system of the UK
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3
Drink hot tea. Especially for a cold, tea can help ease congestion and soothe a sore throat. Tea also contains theophylline, which helps to clean out your lungs and decrease the mucus. Any kind of tea will be helpful, and honey often helps coat your throat and makes you more comfortable.^{[8]
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4
Eat healthy foods. If you have an appetite, stick to whole grains, fruits, vegetables, and lean meats. Even though sweets or fast foods might sound good at the time, they are not going to help your body function well and fight off your illness. Your best choices for food partially depend on your symptoms.^{[9]
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Cleveland Clinic
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- A sore throat would benefit from soothing foods like mashed potatoes, scrambled eggs, or creamy soups.
- Body aches, on the other hand, might be helped by dark leafy greens, yogurt, and avocados — foods high in magnesium or calcium.
- Headaches benefit mostly from drinking water. Sometimes caffeine can help in small doses, particularly coffee or tea. But be sure to re-hydrate with water after the caffeine has dried you out.
- For congestion, try making "golden milk." Use two cups of coconut milk to simmer on the stove with a teaspoon each of ginger and turmeric, and a dash of black pepper. After a couple minutes of simmering, let it sit for 10 minutes before drinking.
- Eat some chicken soup. Traditional wisdom was right — chicken soup can help you recover from a cold. It boosts your immune system, and based on the ingredients, can add electrolytes and an array of vitamins, as well as helping to thin out mucus.^{[10]
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5
Take a hot shower. The hot steam can help dislodge the mucus. The water can also help energize your skin while washing away some of the germs that have gathered on your body as you've been sick.
6
Gargle to help your sore throat. Use hot water and a spoonful of salt, with an optional spoonful of hydrogen peroxide. You could also use hydrogen peroxide alone, but be careful to use a small amount (two teaspoons) at room temperature. You can also water it down, but it is very effective at clearing mucus.^{[11]
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Method 3

Method 3 of 4:

Going to the Drugstore for Help

1
Take over-the-counter flu or cold medicine. Look for the medicine that can apply to your particular situation. For example, cough medicine for a cough or a painkiller/fever reducer (like aspirin or ibuprofen) for headache and fever. Coughs can benefit from dextromethorphan, an ingredient in some cough syrups and suppressants that can help pause coughing. Address your congestion with medicines that contain the ingredients guaifenesin and pseudoephedrine. When in doubt, ask the pharmacist.^{[12]
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2
Use a saline spray or nasal saline irrigation. Drugstores carry an array of products that help wash out the mucus and clean your nasal passages, from decongestant sprays to neti pots. The nasal irrigation products, including a neti pot, can feel weird (you have to pour a saline solution into one nasal passage and it comes out the other) but they can be extremely helpful. Be sure to use purified or filtered water (not tap water) in making your saline solution.^{[13]
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US Food and Drug Administration
U.S. government agency responsible for promoting public health
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- Tilt your head so it’s parallel to the floor to help the saline clean out your sinuses. Say the letter “K” out loud while you’re rinsing with saline to prevent it from entering anywhere else.
3
Suck on cough drops. Sore throats will often feel much better with a cough drop, which also prevents you from coughing as much. The ingredients help coat your throat and make you more comfortable. Consult the package — you shouldn't suck them nonstop even though they might taste good.^{[14]
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Method 4

Method 4 of 4:

Going to the Doctor for Help

1
Call your medical provider's helpline for more tips. Talking to a nurse or other medical professional can help tailor your recovery plan to you. A medical professional can also recommend a particular medicine or even call in a prescription to a pharmacy for you.
2
Visit the doctor for extreme flu symptoms or if your cold doesn't improve. Do not hesitate to go if your symptoms include a high fever (over 101°F or 38.3°C), chills that make you shake, an inability to keep down food or drinks, and bloody phlegm or mucus. Any of these elements will require more help than you can give yourself at home. ^{[15]
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National Health Service (UK)
Public healthcare system of the UK
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3
Take the steps your doctor or medical professional recommends. If she gives you a prescription, fill it and take it as long as the doctor recommends. If she wants a follow-up visit, schedule it. Even if you think you are feeling a lot better and don't need that medication or other visit, trust that your medical professional is recommending it for a reason. Don't hijack your recovery.^{[16]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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Expert Q&A

Question

What do you do for diarrhea?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

You might want to take medication like loperamide. Drink a lot of water or drinks with electrolytes to keep yourself hydrated.
Question

Will eating popsicles help when I have the flu?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

Yes, they will provide hydration and keep your body functions on target. One of the main cures of a cold or flu is getting enough fluids.