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Tips to nip sickness in the bud, quick!

Tips to nip sickness in the bud, quick!

by Jacinta Horan in Wellness Blog

Falling sick doesn't just feel bad, it can totally disrupt your life, and often when you don't have time for it! Unfortunately, sickness can't always be avoided. Even with our best efforts to dodge illnesses, we might still end up catching a bug, or falling under the weather. The good news is, we can take certain steps to help us recover more quickly. Here is what to do when you're feeling sick or rundown:

What to do when you feel sick

Understand when you should see a doctor.

First, you should have a good understanding of when you need to take yourself to the hospital or clinic. While it's true that many mild illnesses only require bed rest, hydration, and good nutrition for recovery, there might be cases where you would need more care and attention. Consult your doctor for better advice on what to do when you feel sick.

Take the day off

The moment you feel yourself feeling under the weather, you should aim to get adequate rest. Don't force yourself to do more work! Yes, we're giving you the permission to call in sick at work, skip going to gym, and cancel other activities you have planned. While this can be challenging, by taking time out from your everyday activities, you're effectively keeping friends, family, loved ones, and colleagues safe from potentially getting sick through you.

Load up on sleep

Good quality sleep can really aid in your recovery (1, 2). Quality sleep allows the body to rejuvenate and power through any sickness. If you're wondering what to do when you feel sick, remember to get as much shuteye as you can.

Drink plenty of fluids

We tend to lose a lot of water when we're sick through vomiting, sweating, and diarrhea to name a few (2, 3). It's important to keep ourselves hydrated, so that our body functions normally while we're sick. On top of that, we also need to be constantly hydrated to flush toxins out of our body.

Eat well

Needless to say, you need to make sure you're eating properly when you feel the slightest hint of falling sick or have already fallen sick. But, what types of food do you eat when sick? Lay off that bag of potato chips. Instead, opt for broth-based soups, aromatic foods, herbal tea, fresh fruits, and even some garlic to fight off sickness (4, 5).

Supporting immunity with supplementation

Besides knowing what food to eat when sick, taking vitamins when you feel under the weather can help provide support for your immune system. However, always consult your doctor before taking any medication or supplements.

Here's a list of some vitamins and minerals that might be helpful in getting you back up on your feet:

Zinc

Zinc supports the immune system by playing a role in the development and function of immune cells (6). People suffering zinc deficiency have increased susceptibility to infections (6).

Iron

Iron is important for the proliferation of immune cells (7).

*Iron should only be taken if prescribed by your doctor.

Astaxanthin

Astaxanthin helps modulate immune response, and protects against malignant growths (8).

Ashwagandha

Ashwagandha supports the immune system by acting as an adaptogen that helps the body's resilience to stress (9). It also improves cell-mediated immunity.

Probiotics

Studies have shown that some strains of probiotics help modulate the immune system. They are of special importance for the intestinal immune system, affecting the growth of immune cells (10).

B complex

B vitamin deficiency has been reported to possibly affect the body's immune system. B12, specifically, helps support cellular immunity (11).

Vitamin C

Vitamin C supports the immune system by playing a role in the production and function of immune system cells (12).

Vitamin D

Vitamin D plays a role in modulating one's immune response. Vitamin D supplementation may help boost various immune cells (13).

Fish oil

Omega-3 fatty acids found in fish oil play a role in the activation of immune system cells (14).

These nutrients and minerals help improve the immune system, aid in energy production, and help keep the body running in tip-top shape.

The first step in answering the question of “what to do when you feel sick” is to prevent your condition from getting worse. You can do this by getting adequate rest and sleep, hydrating, and eating healthy foods. Of course, taking vitamins that support your immune system can also help. If you're looking for supplementation to help support immune health, Vitable can provide you with a personalised selection. Our vitamin subscription of custom vitamin packs can help you meet your daily vitamin requirements when paired alongside a healthy and well-balanced diet. Vitable also has a vitamin delivery service which you can enjoy - get your monthly pack delivered direct to your doorstep!

Find out more about other areas that the above supplements can help you with:

Zinc | Iron | Astaxanthin | Ashwagandha | Probiotics | B complex | Vitamin C | Vitamin D | Fish oil

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References:

  1. Sleep, Recovery, and Meta Regulation: Explaining the Benefits of Sleep (2015), Accessed on 11/21/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4689288/
  2. 6 Ways to Bounce Back From Illness (2018), Accessed on 11/21/2021 on https://achs.edu/blog/2018/02/27/how-to-recover-from-illness-faster/
  3. Cold Remedies: What Works, What Doesn't, What Can't Hurt (2021), Accessed on 11/21/2021 from https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403
  4. Not Sure What to Eat When You're Sick? (2018), Accessed on 11/21/2021 from https://intermountainhealthcare.org/blogs/topics/live-well/2018/01/not-sure-what-to-eat-when-youre-sick/
  5. The Best Foods to Eat When You're Sick (2021), Accessed on 11/21/2021 frin https://health.clevelandclinic.org/the-best-foods-to-eat-when-youre-sick/
  6. Zinc and immune function: the biological basis of altered resistance to infection (1998), Accessed on 12/02/2021 on https://pubmed.ncbi.nlm.nih.gov/9701160/
  7. Iron (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/iron
  8. Astaxanthin decreased oxidative stress and inflammation and enhanced immune response in humans (2010), Accessed on 12/02/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845588/
  9. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda (2011), Accessed on 12/02/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/
  10. Probiotics (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/probiotics
  11. B Complex (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/b-complex
  12. Vitamin C Plus (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/vitamin-c-plus
  13. Vitamin D and the Immune System (2011), Accessed 12/02/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
  14. Effects of Omega-3 Fatty Acids on Immune Cells (2019), Accessed 12/02/2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/
  15. Biotin (n.d.), Accessed on 12/02/2021 on https://research.get.vitable.com.au/biotin
Tags: Immunity
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Vitamin and/or mineral supplements should not replace a balanced diet.References:1. MedlinePlus. Stress and your Health. MedlinePlus. Published on 2021 September 1 on https://medlineplus.gov/ency/article/003211.htm. Accessed 2021 September 3.2. Cleveland Clinic. What is Ashwagandha? Cleveland Clinic. Published on 2021 May 5 on https://health.clevelandclinic.org/what-is-ashwagandha/. Accessed 2021 September 3.3. Lopresti, Smith, Malvi, & Kodgule. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Published 2019 September on https://journals.lww.com/md-journal/fulltext/2019/09130/an_investigation_into_the_stress_relieving_and.67.aspx. Accessed 2021 September 3. 4. Galland L. Magnesium, stress and neuropsychiatric disorders. Magnes Trace Elem. Published 1991-1992 on https://pubmed.ncbi.nlm.nih.gov/1844561/ . Accessed 2021 September 3.5. Seelig, M. S. Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review). J Am Coll Nutr. Published 1994 Oct on https://pubmed.ncbi.nlm.nih.gov/7836621/ . Accessed 2021 September 3.6. EFSA Panel on Dietetic Products Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for magnesium. EFSA J. Published 2015 on https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2015.4186. Accessed 2021 September 3.7. Pickering, Mazur, Trousselard, Bienkowski, Yaltsewa, Amessou, Noah & Pouteau. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. Published 2020 November 8 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/. Accessed 2021 September 3.8. Benton, D. To establish the parameters of optimal nutrition do we need to consider psychological in addition to physiological parameters? Mol Nutr Food Res. Published 2012 October 5 on https://pubmed.ncbi.nlm.nih.gov/23038656/. Accessed 2021 September 3.9. Stough, Simpson, Lomas, McPhee, Billings, Myers, Oliver, & Downey. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Nutr J. Published 2014 December 22 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4290459/ .10. Fazelian, et al. Effect of Vitamin D Supplement on Mood Status and Inflammation in Vitamin D Deficient Type 2 Diabetic Women with Anxiety: A Randomized Clinical Trial. Int J Prev Med. Published 2019 February 12 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390422/. Accessed 2021 September 3.11. Hall-Flavin. Vitamin B-12 and depression: are they related? Mayo Clinic. Published 2018 June 1 on https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077 . Accessed 2021 September 3.12. Alsmadi, et al. The effect of Ginkgo biloba and psycho-education on stress, anxiety and fatigue among refugees. Singapore Healthcare. Published 2017 June 27 on https://journals.sagepub.com/doi/full/10.1177/2010105817716184. Accessed 2021 September 3.13. Iacopo Chiodini, Alfredo Scillitani. Role of cortisol hypersecretion in the pathogenesis of osteoporosis. NCBI. Published on 2008 June on https://pubmed.ncbi.nlm.nih.gov/18710063/. Accessed 2021 September 19.14. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. July 2021.15. https://www.ncbi.nlm.nih.gov/books/NBK557845/. Mar 2021.

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