5 Things You MUST Do If You Get Unwell

Luke Hayter
Mar 10
3 min read

You feel it creeping in—a sore throat, a stuffy nose, low energy—your body is telling you that something is off.

Most people either ignore the symptoms and push through or make the mistake of reaching for quick fixes like sugary “immune-boosting” drinks or overloading on medication.

But how you respond in the first 24–48 hours of feeling unwell can make all the difference. Do the right things, and you can reduce the severity and duration of illness. Do the wrong things, and you could be stuck feeling terrible for much longer.

So, what should you do when you feel unwell? Here are 5 essential steps to help your body fight off illness faster, recover quicker, and avoid complications.

1. Prioritise Rest – Your Body Needs Energy to Fight Infection

One of the biggest mistakes people make when they get sick is trying to push through it. Your immune system needs energy to function, and if you don’t rest, you’re making it harder for your body to fight the illness.

What to Do Instead:

✅ Take a break – Reduce physical activity and rest as much as possible.

✅ Allow your body to recover – Your immune system works best when you’re not overloading it with unnecessary tasks.

✅ Nap if needed – Your body does most of its repair work when you sleep.

🚨 Skipping rest can prolong illness by days (or even weeks). Give your body a chance to heal!

2. Stay Hydrated – Flush Out Toxins & Support Your Immune System

When you’re unwell, your body loses more fluids than usual due to sweating, fever, and increased mucus production. Dehydration can make symptoms worse and slow recovery.

Best Hydration Options When Sick:

💧 Water – The simplest and most effective way to stay hydrated.

☕ Herbal teas – Ginger, peppermint, and chamomile can soothe the throat and aid digestion.

🥣 Broths & soups – Hydrating, nutrient-rich, and easy on the stomach.🚫 Avoid caffeine & alcohol – They dehydrate your body and worsen symptoms.

Your body is working hard to fight off illness, so support it by staying hydrated.

3. Eat Light, Nutrient-Dense Foods – Give Your Body the Fuel It Needs

Many people lose their appetite when sick and skip meals, thinking that food isn’t important. However, your body still needs essential nutrients to function properly and fight off infection.

The Best Foods for Faster Recovery:

🥣 Soups & Stews – Easy to digest and full of vitamins and minerals.

🍊 Vitamin C-Rich Foods – Oranges, kiwi, and bell peppers help boost white blood cell production.

🥑 Healthy Fats – Avocados, nuts, and seeds reduce inflammation and support immunity.

🥩 Protein Sources – Eggs, chicken, fish, and lentils help your immune system rebuild and repair.

🚨 Avoid sugar and processed foods! They create inflammation and make it harder for your body to recover.

4. Use Natural Remedies to Soothe Symptoms

Instead of immediately reaching for pharmaceuticals that mask symptoms, try natural remedies that support your body’s healing process.

Best Natural Remedies When Sick:

🍯 Honey & Lemon – Soothes sore throats and acts as a natural cough suppressant.

🧄 Garlic & Ginger – Powerful anti-inflammatory and antibacterial properties.

🧘 Steam Inhalation – Clears congestion and improves breathing.

💊 Zinc & Vitamin D Supplements – Help shorten the duration of colds and flu.

🚨 Many over-the-counter medications only suppress symptoms—they don’t actually help you heal. Support your body’s natural defences instead!

5. Listen to Your Body – Know When to Seek Help

Most common colds or mild illnesses resolve within a few days, but sometimes symptoms can escalate. Pay attention to warning signs that indicate a more serious infection.

When to Contact a Doctor:

🚨 If you have a high fever (over 39°C / 102°F) that lasts more than 3 days.🚨 If you’re struggling to breathe or have chest pain.🚨 If your symptoms don’t improve after 7–10 days or worsen suddenly.

Your body is designed to fight off infections, but knowing when to rest and when to seek medical attention is key to a smooth recovery.