Simple, Holistic Ways to Support Your Body When You’re Sick, Run Down, or In a Flare.
Whenever I’m sick, run down, or navigating an autoimmune flare, I always come back to the same simple, grounding practices. Over the years, between chronic illness, random bugs, burnout, and life just being "life,” I’ve learned that the more I slow down and support my body gently, the faster I recover and the more regulated I feel.
There are seasons when we’re forced to rest, even when we don’t want to. And instead of fighting it (which I used to do), I now see it as my body asking for space to heal, recalibrate, and restore its energy. Sickness and flares are usually our body communicating to us that it needs a bit more support. We can either listen and give it the rest and attention that it needs to get ahead of symptoms, or we’ll be forced to stop and slow down when we’re already sick.
In the wellness space, people always have their own list of things they use to help them when they’re sick. But usually, that list is expensive and is full of supplements or wellness tools. Which are all great, I love my portable sauna and stocking up on Cymbiotika Vitamin C packs when I need a boost, but it’s really the simple, mainly free things that we should make a habit of turning to first!
These are the basics I always return to. The things that feel nourishing, accessible, and supportive no matter what type of sickness or low-energy cycle I’m moving through.
Rest. Sleep is one of the best ways our body can have time, space, and freedom to properly recover. Rest isn’t just sleeping, allow your mind to rest too. If you can, put away work, get rid of any to-do lists, and don’t distract with noise. Instead, try reading a book, meditating, coloring, journaling, watch a comfort movie, or something that doesn’t require a lot of thinking. (I love watching Gilmore Girls and coloring!) If you feel fatigued, honor it and nap. I mostly read during the day, nap, and still can sleep 10 hours a night if I’m sick… your body will show you what it needs!
Hydrate. Hydration is important on a regular basis but even more so when sick. You lose fluids in a variety of ways depending on your symptoms so it’s crucial you replenish them. Drink TONS of water and add a pinch of Celtic sea salt to make sure you’re absorbing on a cellular level. Be mindful of electrolyte mixes, a lot of them contain unnecessary sugar as the main ingredient, dyes, and additives. I love Re-Lyte or Utlima because they’re made with salt, not sugar, and have simple ingredients! Other great things to drink are bone broth and herbal tea. (I like ginger turmeric and spearmint to lower inflammation and ease stress.) Try to limit or avoid caffeine since that naturally dehydrates!
Sweat. This is never about pushing your body, it’s about supporting the lymphatic system when you’re feeling stable enough.If I’m not feverish and my energy feels steady, a short session in the infrared sauna helps me sweat, move stagnation, and support detox pathways without physical exertion. When I’m not up for that, a warm Epsom salt bath is my go-to. The magnesium is relaxing, grounding, and sometimes the warm water alone is enough to encourage a gentle sweat.
(Lavender essential oil is a bonus if I want the experience to feel extra soothing.)
Meditate. This is the main way I stay grounded when not feeling well. With my past of chronic illness, flares, debilitating symptoms, whenever I experience any symptoms I tend to worry and have anxiety fueled by thoughts of the “worst case scenario.” It’s understandable to be triggered - there is a lot of trauma that comes from chronic illness and even if we are physically healthy, the body holds on to those memories of the original time we experienced symptoms and can bring up those feelings when similar symptoms are experienced now. Meditation, breathwork, taking time to ground into the present moment and into the body are CRUCIAL. I love visualizing healing light, my healthy self doing things (walking, traveling, going out with friends, etc.), sending Reiki energy to any areas that are bothering me, and focusing on heart opening. There are plenty of amazing guided meditations on Youtube, Superhuman App, and Insight Timer!
Nutrient Dense Foods. Nourish the body from the inside out and support it as much as possible by consuming whole, nutrient dense foods. Yes, supplements can be great but it’s best to try to get the vitamins and nutrients we need from foods first - our body absorbs it better! For immune boosting, prioritize citrus, turmeric, and ginger. Other good foods to consider: spinach, berries, grass-fed animal protein, ghee, bone broth, root veggies, etc. If you’re having GI issues, try sticking to smaller, simple, warm meals like soup / broth based meals. I’m not saying you have to only eat whole foods during this time, just try to prioritize when you can. I know when I get sick, I lose my appetite or get nauseous and NOTHING sounds good. I try to stick to soups, a lot of broth, ground beef, tea, juices, and occasionally cereal or a sandwich (out of nowhere I wanted a grilled cheese??). When your cravings hit, listen to them because your body is trying to tell you something!
Sunshine. GET YOUR VITAMIN D IN. Vitamin D is actually a hormone in the body that plays a large role in immune system support. It’s difficult to get sufficient vitamin D through food alone and many of us are deficient to begin with (depending on age, weight, climate, etc.). If possible, try to get at least 15 minutes of direct sun - this could be physically going outside or through an open window - depending on your condition and energy levels. Bonus points if you can go outside, get some fresh air, connect your bare feet to the earth, and just soak up the sun!
Support. Ask for help, lean on others when you’re feeling low, and fully express yourself. Being sick can be challenging for anyone. It doesn’t matter if you’re isolating, living alone, living with family, simply don’t feel well, or are feeling triggered, PLEASE let others help you. Soothe yourself when you can but let yourself be taken care of to any extent you’re comfortable with. This could look like having Facetime calls with friends to keep you company, having someone drop off groceries, calling someone you love, etc. Healing isn’t just physical, being sick can be emotionally draining too.
Notice that many of these tips are not based on supplements, treatments, or expensive alternative therapies. Healing often comes from returning to the simplest things — nature, stillness, warmth, hydration, grounding, nourishment, and support.
We don’t have to “push through” everything. Sometimes the most powerful thing you can do is let your body take the lead.