How to Recover Quickly When You’re Sick: Key Strategies for High Performers

How to Recover Quickly When You’re Sick: Key Strategies for High Performers

Lift - Move - Breathe Podcast Episode #55 Immunity Toolkit For Cold & Flu Season

No one wants to be down and out due to illness. For those of us who thrive on productivity, it’s especially frustrating to be sidelined by a cold or flu. The good news? There are proven strategies that can help you recover faster and maintain a resilient immune system.

Here’s a concise guide for high performers to bounce back quickly when under the weather:

1. Stay Hydrated—But Don’t Just Stick to Water When you’re sick, hydration is essential, but plain water isn’t enough. Your body loses electrolytes through sweat and mucus, especially if you have a fever. Aim for electrolyte-infused water or add a pinch of salt (Himalayan pink salt works well) to maintain hydration balance. A good rule of thumb: drink half your body weight in ounces.

2. Fuel Up with Antioxidants Your immune system fights off infection by producing reactive oxygen species (ROS), which can sometimes damage healthy cells. Combat this with antioxidant-rich foods like blueberries, strawberries, spinach, and bell peppers. Avoid processed sugars as they suppress immune function, making it harder for your body to recover.

3. Protein is Your Friend High-quality protein is crucial for tissue repair and immune function. When you’re unwell, try to consume lean proteins that are easy to digest, such as chicken broth, eggs, and fish. This gives your body the resources it needs to repair and recover without overtaxing your digestion.

4. Supplement Smartly Adding Vitamin C, zinc, and Omega-3s to your diet can help shorten the duration of a cold. Zinc-rich foods include pumpkin seeds, yogurt, and seafood, while citrus fruits and bell peppers are high in Vitamin C. Omega-3s from fatty fish like salmon also help reduce inflammation.

5. Sleep and Rest Are Non-Negotiable Recovery happens when we sleep, not while we’re awake. Deep, restorative sleep is essential for immune function. When sick, allow yourself to rest more than usual—even if that means breaking your regular sleep schedule. If sleep is elusive, just resting in bed can still aid recovery by reducing energy expenditure.

6. Skip the Workout If you’re experiencing fatigue, fever, or body aches, skip intense workouts. Exercise stresses your body and can hinder recovery. Opt for light stretching or walking if you feel up to it, but avoid anything that elevates your heart rate too much.

Final Thoughts

The fundamentals of hydration, nutrient-rich foods, and quality sleep will support your immune system and accelerate recovery. Next time you start feeling run down, remember: hydration, balanced nutrition, no strenuous exercise, and rest.

For more tips on optimizing your health and performance, connect with me on LinkedIn or check out our Executive Athlete Program, where we help leaders maintain peak health and productivity year-round.

As ever, tune into this week's episode of Lift, Move, Breathe for more.

Peace.


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