How to bounce back after a bug

Being sick throws a wrench into everyone’s plans — whether they involve work, school or fun. And it may be tempting to keep going at your normal pace so you can get back to business as usual. But taking a break to rest and recover is essential so you can regain your full strength and prevent another bout of illness. 

“When you’re sick, sometimes it does take time to heal," says Susan Werner, MD, a primary care physician at Geisinger Nanticoke. “For most illnesses, a few practical tips can help you bounce back and feel like yourself again.” 

Boost your sleep hygiene

Sleep is your body's superpower when you’re recovering. Aim for 7 to 9 hours of quality sleep per night, and consider taking naps during the day if you feel tired — especially while you’re still on the mend. To optimize your slumber, create a relaxing bedtime routine and make sure your sleep environment is comfortable, quiet and distraction-free. 

Take a mental load off 

Powering through your regular task load might mean you’re actually working against your recovery.

“Cognitive function can be just as exhausting as physical. So give your mind a rest, too,” says Dr. Werner. “When you rest, you let your immune system work at maximum capacity.”

If possible, take some time off work and errands to focus on getting better. Steer clear of stressful activities and make self-care a priority until you’re symptom free.

Ease back into exercise

Skip the high-intensity workouts — or any physically strenuous activity — until you’ve fully recovered. Then, start with short, gentle exercises and gradually increase the duration and intensity of your workouts by listening to your body and resting when needed. If you tend to train hard, remember: It’s better to ease your way back than to push too hard and lengthen your recovery time.

Balance your gut

Taking antibiotics can disrupt the delicate balance of bacteria in your gut. Do things feel off with your digestion? Consider taking a probiotic supplement to rebalance. You can also naturally restore your gut bacteria by eating probiotic-rich foods such as yogurt or kimchi. A diverse whole-food diet can support a healthy gut microbiome long after you bounce back from your sickness.

Replenish those electrolytes

Having a stomach bug makes staying hydrated crucial. Vomiting, fever and diarrhea can especially drain electrolytes, which are essential for hydration and energy. Drink plenty of water or electrolyte-rich beverages, like coconut water or sports drinks, to replenish your body's stores.

Up your iron and other nutrients

Illness depletes your body of essential nutrients. Consult your doctor about taking supplements to replenish what you've lost. Some common supplements to consider include iron to combat anemia and fatigue, vitamin C to support immunity and iron absorption, and zinc to aid in immune function and healing. 

Flood with fluids: What to drink when sick

Staying hydrated is crucial for recovery. It’s easy advice to ignore, but your body is composed of more than 60% water, so drinking liquids can make all the difference. Aim for plenty of fluids from a variety of sources, such as:

• Water: The gold standard for hydration — try adding slices of lemon, cucumber or berries for a refreshing twist.
• Herbal tea: Soothing and hydrating. Plus, it can alleviate symptoms like sore throat or congestion.
• Clear broth: It’s packed with nutrients and electrolytes.
• Hydrating food: About 20% of your daily fluid intake comes from your diet, so try eating foods with high water content.

Prescription in a bowl: What foods to eat when sick

Turns out your grandmother was right about chicken soup. Research shows it actually can make you feel better by calming inflammation in your body. When your immune system is fighting a bug, opt for easy-to-digest food that provides nutrition without upsetting your stomach. Some great options include:

• Chicken soup: It isn't just comforting — it's also packed with nutrients that can help you recover.
• The BRAT diet: Bananas, rice, applesauce and toast are bland, but gentle on the stomach.
• Lean proteins: Chicken, turkey or fish are easy to digest and help maintain muscle mass.
• Cooked vegetables: Steamed or boiled veggies are easier on the stomach than raw ones. 

Go easy on your lungs

What do cigarettes and allergens have in common? They can both make your cold or flu stick around longer.

“Cigarettes and allergens can both cause airway irritation, which can prolong your sickness,” says Dr. Werner. “Cut down on smoking or quit to get over your sickness quicker. If you can avoid contact with allergens, you’ll probably get well sooner, too.”

Soak up some sunshine

While rest is key early in recovery, don't avoid movement altogether once you’re on the mend. Light exercise, like taking a walk outside, can actually help you feel better faster by improving your mood and circulation. And sunlight is an ideal source of vitamin D, which supports immunity. “Just remember to stay attuned to your body’s cues, so you don’t overdo it,” says Dr. Werner.

Bouncing back after a bug takes time, patience and self-care. By prioritizing rest, balancing your gut, staying hydrated and nourishing your body, you'll be well on your way to feeling like yourself again. Remember, recovery is a journey, so be kind to yourself and listen to your body's needs. You’ll be back to full energy again in no time!

Next steps:

Need care now? Find an urgent care location near you.
Here's how to get rid of a sinus infection
What's the difference between bronchitis and pneumonia?