top of page
Search

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

  1. 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.

  2. 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.

  3. Hemilä H, Chalker E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic Reviews, Issue 1. CD000980.

  4. 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)

  5. Calder PC. (2013). Feeding the immune system. Proceedings of the Nutrition Society, 72(3):299–309.

 
 
 

Comments

bottom of page