Feeling under the weather? Caught a cold and now glued to your bed or sofa? 

This happens to all of us, but don't let it result in losing sight of your health goals. Often times this means eating off plan or barely eating at all! 

Here are some tips on how to keep up with your healthy betr lifestyle even when you're not feeling well: 

  1. The first thing you need to do is gauge your level of sickness. If you are fully out of commission it is important to now slow down, relax and let your body recuperate. If you work out, do not push yourself too hard during this time; go easy on the workouts or take a break until you are feeling better. 
  2. Aim to stay on track by incorporating healthy habits into your routine. Try taking short walks. Lying in bed for days can mean achy joints and weakened muscles. Stay on top of your hydration (especially if you have a fever)! 
  3. Eating nutritious foods should not take the back burner while sick. You will likely not have an appetite or crave junk food. Despite this, your body needs the nutrients right now to fight inflammation and heal, so keep it simple and focus on foods in their basic form from the level 1 food list as much as possible. 

Some good foods to reach for while sick:

  • Soups/ Broths - Both are excellent sources of hydration, electrolytes and nutrients while you're sick. They also help soothe congestion!
  • Blueberries and Strawberries- Some fruits contain beneficial compounds called anthocyanin, which have strong anti-inflammatory, antiviral and immune-boosting effects. 
  • Leafy, Green Vegetables- Leafy green vegetables such as spinach, romaine lettuce and kale are packed full of vitamins, minerals and fiber. They are especially good sources of vitamin A, vitamin C, vitamin K and folate. 
  • Fresh Ginger and Lemon Water- If you are feeling nauseous, try some fresh sliced ginger in hot water, mixed with lemon, to create a healing treat. 
  • Tea- Tea acts as a natural decongestant, helping clear the sinuses of mucus. Make sure to pick a tea without caffeine (to boost hydration).  Yogi Throat Comfort tea or Traditional Medicinals Throat Coat both provide natural comfort.
  • Fresh Lemon and Honey Water- Squeeze half a lemon into a mug. Add about 1 tsp of honey and fill with warm water to help soothe a sore throat and reduce coughing.
  • Fresh Crushed Garlic-  It has been used as a medicinal herb for centuries and has demonstrated antibacterial, antiviral and anti-fungal effects. It can also stimulate the immune system 
  • Salt Water Gargle-  For sore throats, 1/4 to 1/2 teaspoon salt dissolved in an 8-ounce glass of warm water, can temporarily relieve a sore or scratchy throat.

Healing betr recipes to try while sick: 

-Egg Drop Soup
-Tangy Tomato Soup
-French Onion Soup
-Taco Soup 


Always be sure to check with your primary care provider for any possible issues with added cold or flu over the counter medications if you are currently taking any ongoing medications.  
Hang in there and remember, your feelings of discomfort will eventually diminish.  Push through the mindset that your success will be hindered by the sickness and that you've lost your momentum; and continue forward.  Every step you take continues your betr healing journey! 

Did this answer your question?