What I Personally Do When I Feel Myself Getting Sick (And Why)
Let me start with this:This is not medical advice and it’s definitely not a cure list.
These are simply the things I personally lean on when I feel that “uh oh… I might be getting sick” feeling coming on — sore throat, fatigue, body aches, congestion starting, or just that general run-down feeling.
For me, this approach is about supporting my body while my immune system does what it’s designed to do — not forcing outcomes or trying to “hack” illness.
Why Support Matters When You’re Sick
When your immune system is activated, your body needs more:
Fluids
Micronutrients
Easy-to-digest protein
Anti-inflammatory support
Rest (honestly, this is the big one)
The goal isn’t to overwhelm your system — it’s to remove barriers so your body can function efficiently.
1️⃣ Oil of Oregano (Short Term)
This is one I use very short term — typically when symptoms first start.
Oil of oregano contains compounds like carvacrol and thymol, which show antimicrobial and anti-inflammatory properties in lab research.
Why some people use it:
May help support immune response signaling
May help inhibit certain microbes in lab settings
Very concentrated → not meant for long-term use
Because it’s strong, I personally only use it short term and pay attention to how I feel.
This is probably the most important one.
When you’re sick, your fluid needs increase because of:
Fever
Inflammation
Faster breathing
Mucus production
Reduced appetite (you often drink less without realizing it)
Hydration supports:
✔ Circulation of immune cells
✔ Mucus clearance
✔ Energy levels
✔ Headache prevention
Electrolytes help your cells actually use the water you’re drinking.
3️⃣ Vitamins + Minerals (Short Term Immune Support)
When I feel something coming on, I personally focus on:
Supports mucosal barriers like:
Sinuses
Lungs
Gut lining
These are your body’s first line of defense.
Vitamin D acts more like a hormone than a vitamin.
It helps regulate immune response and supports antimicrobial peptide production. Low vitamin D levels are associated with higher respiratory infection risk.
Not directly immune boosting, but works alongside vitamin D for overall system balance.
Supports:
White blood cell function
Antioxidant protection during immune stress
May slightly reduce cold duration in some studies
Zinc is one of the most studied minerals for immune function.
Most helpful:
✔ Early in illness window
✔ Short term use
Zinc plays a role in immune cell signaling and may help slow viral replication early in infection.
4️⃣ My Go-To Sick Tea
My tea combo usually includes:
Honey
Lemon
Ginger
Cayenne
A little olive oil
Why these help:
Honey → Natural cough soothing + antimicrobial properties
Ginger → Anti-inflammatory + supports digestion
Lemon → Hydration + vitamin C
Cayenne → May help sinus drainage + circulation
Olive Oil → Anti-inflammatory compounds + throat soothing
Also — warm liquids just feel good when you’re sick, and that matters too.
5️⃣ Bone Broth
Bone broth is my go-to when I don’t feel like eating but know I need nutrients.
It provides:
Glycine (supports tissue repair + immune function)
Minerals (supports hydration + electrolyte balance)
Collagen amino acids (supports gut lining + tissue repair)
Plus it’s:
✔ Easy to digest
✔ Warm and comforting
✔ Simple when energy is low
The Bigger Picture
When I’m sick, I’m not trying to out-supplement illness.
I focus on:
Fluids
Nutrients
Gentle food
Warmth
Rest
And I let my immune system do its job.
🔬 References
Gombart AF, Pierre A, Maggini S. (2020). A Review of Micronutrients and the Immune System – Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1):236.
Martineau AR, Jolliffe DA, Hooper RL, et al. (2017). Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ, 356:i6583.
Hemilä H, Chalker E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, Issue 1. CD000980.
Sharifi-Rad J, Sureda A, Tenore GC, et al. (2017). Biological Activities of Essential Oils: From Plant Chemoecology to Traditional Healing Systems. Molecules, 22(1):70. (Includes oregano compounds like carvacrol and thymol)
Calder PC. (2013). Feeding the immune system. Proceedings of the Nutrition Society, 72(3):299–309.
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