Tips to get you feeling more like yourself when you’re under the weather
Amelia Jean Hershman-Jones
Wellness
Reading time: 5 minutes
Eat, drink & sleep your way back to feeling like yourself again with our doctor-led guide
When you’re feeling under the weather, your mood can also take a turn for the worse. Indulging in healthy routines and self-care practices can help give yourself a dose of happiness when you’re slightly unwell or feeling run down. However, if it’s flu, speak to your pharmacist who can provide more tailored advice to treating this.
Here, we ask Dr Deepak Ravindran about the things to do (and avoid) that can help you feel more like yourself again and lift your spirits.
1. Stay hydrated
"When you have a cold, your immune system is already consuming energy by fighting the virus causing the cold, resulting in low energy levels, tiredness and fatigue," explains Dr Ravindran, a consultant, long Covid expert and author of The Pain-Free Mindset. "One of the principal advantages of hydration is its positive effect on energy levels and brain function.
"Good hydration helps restore energy levels, detoxifies harmful chemicals and helps in the absorption of other nutrients that would aid the body in fighting the cold."
How much water do you need to drink daily? It can differ from person to person but The Eatwell Guide advises we should aim to have six to eight glasses of fluid a day (this equates to around 1.6 litres).
However, if you’re unwell, you may become dehydrated and require more. Dr Ravindran recommends aiming for more than two litres a day as a rough rule of thumb when ill. As well as water, lower-fat milk and sugar-free drinks, such as tea and coffee, all count towards your daily quota.
If you’re being sick or have diarrhoea and are losing too much fluid, you need to put back the sugar, salts and minerals your body has lost. Your pharmacist can recommend oral rehydration sachets, and see your GP if symptoms do not improve after treatment.
Consider: O.R.S. Hydration Tablets Blackcurrant Flavour
• Size: 24 tablets
• Suitable for vegans and vegetarians
• Gluten free
Want to make your glass of water more interesting when staying hydrated? Just add one of these soluble tablets, which contains a blend of electrolytes and glucose, to 200ml of water for a blackcurrant twist.
Thirsty for more? Here are five practical tips to help you drink more water.
2. Allow time to rest
It’s tempting to soldier on if you feel a cold coming on, but that may not be a wise decision. "Since our immune system is already active fighting the cold, a natural way to help this further is to reduce unnecessary physical activity," advises Dr Ravindran. "It’s vital to give the brain and body adequate rest and time to allow the nervous and immune systems to do their jobs."
Feeling less than your best at work? A few to-do list hacks may help boost productivity when you’re tired or fatigued. "Try a time-management technique, known as pomodoro, where your day activities are no more than 20 minutes at a stretch and you get a five-minute break (in between)," says Dr Ravindran.
Try: Naeo Shiatsu Massage Pillow
• Four massager nodes
• Smooth heating
• Bidirectional feature (alternating direction or single direction)
• Auto shut off after 15 minutes
Take some time out and allow the combination of four rotating nodes and heat to deliver a deep kneading shiatsu massage targeted at your neck, shoulders, back or legs. It automatically shuts off after 15 minutes in case you relax a little too deeply!
3. Harness the power of scent
While silk pyjamas and a face mask may feel like unnecessary luxuries, according to Dr Ravindran, aromatherapy and the use of essential oils can be a good way of promoting wellbeing when you feel under the weather.
Essential oils, such as lavender and chamomile, may help bring your body and mind back into balance. If you’re looking for a morning pick-me-up, try something citrusy, or to help aid a more peaceful night’s sleep, try the aforementioned lavender or frankincense.
4. Indulge in skincare
"The second most affected location for our immune system after the gut is the skin," explains Dr Ravindran. "So, a cold that impacts and sensitises our immune system can have an impact on our skin and potentially cause changes."
If you notice your skin looking dull and dehydrated when you’re feeling rundown, help give it its glow back by building your routine around nourishing, moisturising face and body products. Ingredients like ceramides, glycerin, squalane and hyaluronic acid, cocooned in rich textures, are certain to give your skincare a much-needed dose of self-care. Sensitive skin? Try a fragrance-free formula (check out our guide to the best moisturisers for sensitive and dry skin).
Whatever you use, take your time massaging it in. As well as helping encourage blood flow, it provides a much-needed moment to rest and recalibrate.
Try: Revolution Skincare X Sali Hughes Drench Rich Anytime Moisturiser
• Size: 50ml
• Suitable for vegans
• Cruelty-free
• Made with recycled packaging, including PCR (this formula’s packaging is 30% PCR)
This morning and evening moisturiser is brimming with replenishing ingredients, including squalane, ceramides, niacinamide, glycerin and hyaluronic acid, to leave sallow skin looking soft and bouncy.
5. Sleep when you need to
"Sleep is one of the seven fundamental pillars of health," enthuses Dr Ravindran. "Infact, it can be the foundation of a good lifestyle and powerfully restorative for your immune and nervous systems. Aiming for seven to nine hours per night can help support your immune system, which is then better able to fend off colds."
Try: Tisserand Aromatherapy Sleep Better Bath & Shower Wash
• Size: 400ml
• Suitable for vegans
• Free from artificial colours
Help set the scene for a restful slumber with this pre-sleep pampering wash made from 100% pure and natural essential oils. With calming lavender, soothing jasmine and comforting sandalwood, its blissful scent soothes the mind while the nourishing formula leaves skin feeling lovely and soft.
6. Comfort food and nutrients
"Nutrition is another powerful way to help our immune system fight off colds," says Dr Ravindran. Comfort food can seem the most appetising (and easiest) option when you’re not feeling well, but a healthy, balanced diet can give our body the fuel it needs to help it get back to its best.
"Often, comfort food means something ultra-processed and sugary, which can become inflammatory once in the gut. So, it’s important to recognise that there are many healthier, easy-to-prepare options that you can have. Chicken or noodle soups are a good example."
Consider: Boots High Strength Vitamin C
• Size: 20 tablets
• Dose: 1,000mg
• Vegetarian and vegan
• Free from artificial colours, flavours and preservatives
• Lactose free
"Vitamin C is an antioxidant that supports the immune system," explains Dr Ravindran. So, if your appetite has taken a nosedive and you think you might not be getting enough vitamin C, these tablets can provide a helping hand. Just one tablet transforms your glass of H2O into a refreshing and great-tasting drink.
