Being sick sucks. You drain more snot than the Nile River has water, cough up a thunderstorm even Florida would be jealous of; your muscles ache like you did 800 squats and 500 pushups in two minutes with the Hulk pressing down on your bones. Whether it’s a flu, mono, cold, or a bug caused by final exam worries, the worst thing you can do for your body is stress it out more. Rest is best, mother says. And she’s right.
The lovely Sophie of butfirstbreakfast asked me to write a little something pertaining to what I know about taking care of oneself while sick. So, here is my take.
Disclaimer: I am not a doctor or a licensed medical professional. If you’ve had an illness that has lingered for longer than it should (five days or more, I’d say) or if you’re concerned in any way, see a doc to rule out pneumonia, strep, or something more serious, and also to get medicine that can help allay your symptoms.
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On exercise
I commonly notice that fitblrs tend to differently interpret illness with regards to working out. The general consensus is that exercise is OK if the symptoms are above the neck (head congestion, runny nose, sore throat) and one should sit out indefinitely if symptoms are below (chest tightness, coughing, aches). If you have a fever, DO NOT WORK OUT.Save your sprints for another day. Curl up in bed with Kitty, a box of Kleenex, and Lord of the Rings. You’ll thank yourself for it.
The bottom line: listen to your body. It knows what it’s saying. If you don’t want to workout, even if your symptoms are relatively gone, you are not being forced to. Don’t worry about losing your gains or slow mile times after you feel better. You’ll be much worse off if you delay your recovery by causing unneeded stress while sick.
If you have a cold, you may be able to work out, but playing down the intensity is wise. If you’re a runner, go out for a nice walk instead (I’m a big proponent of walking anyway, 10/10) or a slow, casual bike ride to the nearby grocery store for some acetaminophen. Sometimes, standing upright and being outside can help clear your sinuses and give you a boost of energy.
Some other exercise options:
- Yoga/Pilates. Take care if you like to do inversions, especially if your head is congested.
- Light weights
- Walking HIIT (5 minutes warmup, :30 faster walk + 1 minute slow/normal walk x 10, 5 minute cooldown). I prefer to call this “MIIT” – Mid Intensity Interval Training.
If you have a flu, don’t work out. Exercise raises body temperature, so if you’re running a high temp as it is, working out will only delay your healing and could cause pneumonia, which is an unpleasant, expensive infection that involves getting a shot in your glute. Wait until you are fully healed before resuming regular workouts.
Of course, if you do any of the above exercises and start to feel fatigued, pause and rest, or stop completely.
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On nutrition
The most important thing when battling a malady is hydration. Clear liquids are best, particularly water, which is a universal tool for good well-being and will be your best friend while nursing your afflicted body. If you are suffering from a stomach ailment with frequent vomiting, an electrolyte-replenishing liquid such as Gator-Aid will be beneficial for you. I like lemon-lime. Apple juice and cranberry juice are also decent options, especially if your sense of taste is out of whack and water makes your tummy churn. Fresh-squeezed OJ is a good companion, too, due to its vitamin C. Whichever beverage you choose, sip slowly.
Avoid coffee and caffeinated beverages. If you like tea, a gentle one like green, ginger, or chamomile is good, but use decaf or low-caf versions when possible. Also good to stay away from are milks (dairy or otherwise), cocoas, alcohol, frappuccinos, and protein shakes. Milks, including ice cream and frozen yogurt, especially are known for thickening phlegm if you have a bad cough or a runny nose, and are pretty ubiquitous triggers for vomiting if you are with a stomach virus (at least in my experience).
Raw fruits and vegetables are great options for sick folk, as both varieties contain high water contents and tons of delicious antioxidants. Easily digestible foods are ideal for tummy problems: the most common acronym is BRAT (sometimes BRATTY, when tea and yogurt are included): Bananas, Rice, Applesauce, and Toast. Rice and toast should be white varieties, as they are easier on the digestive tract. Try some toast with honey.
For sore throats, my mom imparted this wise combination to me: black or green tea with lemon, ginger, and honey. Ginger and honey both contain antimicrobials and lemon adds a decent dose of vitamin C. Gargling salt water is a timeless sore throat soother, if your gag reflex allows. Add a teaspoon or so of table salt to a cup of warm water, gargle for ten seconds or so, and spit out. Throat lozenges and sprays are also available at most supermarkets, and can help you out, too.
Chicken noodle soup and other brothy concoctions are great for loosening up the sinuses, keeping hydrated, and re-balancing electrodes. You can make your own or buy one of many varieties in the store. As unhealthy as it is, Ramen can be a lifesaver. I’ve had numerous bouts of illness during which Ramen was the only thing I could stomach. Try it with some saltine or Ritz crackers crumbled in. Don’t worry about the nutrition label. You just need to get better.
Try some spicy food. Cayenne, red pepper, or jalapeno added to your soup or rice shocks your sinuses and helps them drain. Trust me, I’ve stuck a one centimeter glob of wasabi in my tongue and my ears were pouring steam, my eyes teared, my nose cleared for about a week afterwards. For God’s sake, don’t squirt pepper spray into your nostrils. Please. Garlic is great, too, especially in the early stages of an illness.
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On rest
I find that I sleep like a koala when I’m ill. Sleep is one of the best things you can do for your body when you’re sick. Don’t be afraid of lying in bed and dozing off and on all day. Your body is using your dormant hours to fight off the pesky virus or bacteria. The more, the merrier. Try to keep yourself propped up, too: being flat on your back suppresses your ability to drain the built-up phlegm.
If you cannot avoid daily responsibilities, like a job or an important test at school, keep a full water bottle on hand, dress comfortably, and pack plenty of tissues. Try Dayquil or another daily cold medicine to give you some energy and temporary symptom relief. If you can avoid it, try not to exert yourself too much.
If you’re at home, pop in your favorite movie or television show to keep entertained. Read a good magazine (I like Kinfolk), listen to some relaxing music in between the sweet sounds of blowing your nose into a tissue. Hug your teddy beneath your favorite fuzzy blanket. Be selfish.
Steamy showers are great for unclogging your nose. Add some eucalyptus to your tub for bonus points: you can usually buy these in tablets from your neighborhood grocery store. When you climb out of the water, spread some Vicks Vaporub or another balm containing eucalyptus on your chest – I know, that shit smells, but it has done wonders for my coughs and sneezes in the past, and though strong it really isn’t an unpleasant odor.
If you have a scabbing, red Rudolph nose from all of the tissue-blowing, Vaseline or whatever brand makes petroleum jelly in your region is great for softening your skin and allaying that raw, painful texture. Dab it onto the sore spots between nose-blows.
If you have trouble sleeping, don’t be afraid to use Nyquil or another nighttime sniffling-sneezing-coughing-aching-fever-best-sleep-you’ve-had-with-a-cold medicine to help you drift off.
Note: if you are under 18, do not take aspirin for your fever. There is a rare, but real, possibility of developing Reye’s Syndrome. Read more here.
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On mental health
Athletes don’t like taking time off. ESPECIALLY runners, I’ve found. A fist fight with the flu is often pretty draining on the mind. What if I can’t run six miles when I am well again? What if my deadlift PR is unattainable next time?
There’s a huge, huge temptation to continue regular training while ill. A lot of athletes fall into guilt, beat themselves up over taking time off to nurse their sickness. It’s important to remember, though, that a few days, a week, or two weeks off is not going to set you back in the long run. You should never feel bad for taking care of yourself, even when such means being immobile for the grand scheme of the days.
Treat your illness like an injury. You wouldn’t want to aggravate a severely pulled quad for the sake of your squat PR, would you? Same goes for sickness. Yes, you may take a bit to return to your usual fitness level, but all in all, it’s worth the wait.
It also might sadden you to know your friends are going to dinner on a Friday night and you’re stuck with your bed as company. Plan something with them for when you feel better, if you can, so you have a little treat to look forward to, and another incentive to take care of yourself throughout the healing process. Sometimes, friends are even kind enough to pop into your house to say hello and grant you well-wishes. Just don’t sneeze on them. That’s rude.
If you’re on a healthy eating journey and those six bowls of Ramen have bummed you out, remember two things: a) food is not something you should feel guilty about, regardless; and b) the kitchen will welcome you back with open arms once you are ready to properly cook again. Plan a few meals for when you can don your chef’s hat. Plan to make gooey chocolate chip cookies to celebrate your health. Plan to make chocolate chip cookies anyway. Chocolate chip cookies are delicious.
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The bottom line
Be wise about your sickness. Make smart choices. Listen to your body, and put your overall health on the frontline. You’ll be up and kicking in no time if you treat yourself right, give your body plenty of rest and proper fuel. Practice preventative measures, such as frequent hand-washing, lots of Vitamin C, good nutrition, regular exercise, and a plethora of smiles and laughter. Don’t let other people sneeze on you. Tell them it’s rude.
Here’s to your health.
-Kellie (joyfulhobbit.tumblr.com)
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Sources:
Much of this derives from personal experience, but here are a few references for you:
Good foods for cold and flu
Exercising while sick
When to see your doc
Preventative care
