Natural Remedies for Sickness: Supporting Your Body Through Healing
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Time to read 6 min
As a mom of six, I’ve seen my fair share of sickness over the years! I know how overwhelming it can be when illness hits the household. While over-the-counter medicine has its place, we often forget about the power of natural remedies in supporting our bodies as they heal.
Here are some simple, affordable ways to help your family recover more quickly when sickness strikes.
Disclaimer: This content is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting any new supplement, remedy, or treatment, especially for serious or persistent symptoms.
Prioritizing Sleep and Hydration
Sleep and hydration are some of the things that help the body most.
When illness strikes, two of the most powerful yet often overlooked remedies are sleep and hydration. These fundamental aspects of health play a vital role in recovery, helping the body fight off infections and restore balance.
Sleep allows the immune system to function optimally, while proper hydration supports cellular repair and detoxification. Without these two key factors, the body struggles to recover efficiently, prolonging symptoms and increasing fatigue. By making rest and hydration a priority, you can give your body the best possible chance to heal naturally.
Sleep
When we sleep, our immune system gets a boost. T cells, a subset of white blood cells, are better able to adhere to and eliminate infected cells while we rest.
Studies show that sleep loss can reduce immune cells by up to 72%!
Sleep is restorative and healing for the brain, allowing the body to grow, heal, and repair. During sleep, the immune system releases cytokines to help fight inflammation, infection, and trauma. Prioritizing rest is key when fighting an illness!
Tips for Getting Better Sleep
Create a sleep-friendly environment–Use light-blocking curtains (or DIY with a thick blanket) to keep your room dark and signal to your body that it’s time to rest.
Avoid screens 30 minutes before bed–The blue light from screens can interfere with melatonin production, making it harder to fall asleep.
Take a magnesium supplement or try a nighttime drink–Magnesium helps relax the nervous system, promoting deeper, more restful sleep. A drink like Nighttime Relax can further signal to your body that it's time to wind down. Thanks to its magnesium, l-theanine, and tart cherry extract, it supports natural sleep cycles and encourages relaxation.
Stick to a Consistent Sleep Schedule–Going to bed and waking up at the same time every day (even on weekends) helps regulate your body’s internal clock.
Try White Noise or Nature Sounds–A sound machine or calming nature sounds can block out disruptive noises and improve sleep quality.
Practice Gentle Stretching or Breath work–Light stretching or deep breathing before bed can relax your muscles and lower stress levels.
Hydration
Staying hydrated is one of the most critical things you can do when sick. Dehydration can worsen fever symptoms, making it harder for your body to fight off illness. When you're sick, it’s easy to become dehydrated, especially with fever, sweating, or vomiting.
Electrolytes help your body retain fluids and ensure hydration reaches your cells effectively. Without adequate electrolytes, you may feel more fatigued or even dizzy.
Whole Foods That Support Healing
Food is medicine, and what we eat plays a huge role in recovery. Fresh fruits and veggies are crucial for keeping our bodies nourished and giving them the nutrients needed to fight off illness. When someone in my family is sick, I load up on these nutrient-dense options:
Citrus Fruits–A good source of vitamin C, citrus fruits can support the immune system and provide antioxidants that help protect the body from oxidative stress.
Kiwi–Packed with vitamin C, kiwi may help boost the immune system and contribute to overall health.
Berries–Known for their antioxidant properties, berries may help support the immune system and promote general wellness.
Ginger–Often used as a natural remedy for nausea and digestive discomfort, ginger also contains compounds with potential anti-inflammatory effects.
Mushrooms–Containing zinc, mushrooms may help support immune function and contribute to overall health.
Garlic–Known for its natural compounds like allicin, garlic has traditionally been used for its potential antimicrobial properties and to support wellness.
Leafy Greens (Spinach, Kale)–High in vitamins A and C, leafy greens are important for overall health and may support immune function.
Immune-Supporting Supplements
When sickness is coming on, here are some of my go-to supplements, and Just Ingredients-approved brands:
Vitamin C–Supports immune function and may help protect cells from oxidative stress caused by free radicals.
Zinc–Plays a role in immune health and may help reduce the duration of colds.
Vitamin D–Important for immune function and may support respiratory health.
Probiotics–Can support digestive health, nutrient absorption, and gut function.
Elderberry–Contains antioxidants that may help support the immune system.
Bee Propolis–Contains compounds with antimicrobial and antioxidant properties that are used to support overall wellness.
Turmeric–Contains curcumin, which may help manage inflammation in the body.
Colloidal Silver–Traditionally used as a natural antibacterial, for topical or oral use to support wellness.
For babies, I keep it simple with:
For kids, I like to give:
Natural Remedies for Common Symptoms
Fevers:
Cool bath with Epsom salt–Can help lower body temperature while helping to relax muscles and relieve fever-related body aches.
Bone broth—Provides electrolytes, collagen, and nutrients that help support hydration and overall nourishment.
Cold fluids and popsicles–Help prevent dehydration and regulate body temperature for comfort and recovery. Make your own popsicles: Mix Just Ingredients Electrolytes with water until dissolved, and add to popsicle molds. Freeze then enjoy!
Rest and a cold washcloth–This allows the body to conserve energy for healing while the cool cloth can soothe discomfort.
Give it time–Fevers are the body's natural defense, helping to kill off harmful pathogens.
Cold Symptoms:
Take a hot bath with Epsom salt.
Wet sock treatment: Soak cotton socks in ice-cold water, wring them out, put them on, then layer with dry wool socks and sleep in them. Get more immunity-boosting ideas, here.
Steam inhalation to open nasal passages–a humidifier is great for this!
Sore Throat Relief:
Local raw honey
Popsicles to soothe irritation
Gargle with salt water or lemon water
Colloidal silver
Cough Relief:
Pineapple juice–Contains bromelain, a natural anti-inflammatory
Honey and warm water–Soothes the throat and reduces irritation
Peppermint tea–Acts as a natural decongestant
Homemade Cough Syrup Recipe
Ingredients:
¼ cup local honey
¼ cup pineapple juice
Juice of 1 lemon
¼ cup warm water
Instructions:
In a clean glass jar or container, combine the local honey, pineapple juice, and freshly squeezed lemon juice.
Mix thoroughly until well combined.
Gradually add the warm water and stir until the honey is fully dissolved.
Store in an airtight container at room temperature.
Other Ways to Support Healing
Fresh Air & Sunlight – Just 10-15 minutes outside helps the body produce vitamin D, essential for immune health.
Grounding – Walking barefoot on the grass or sitting on the ground can reduce inflammation and recharge your body’s energy.
Steam Therapy – Taking a warm shower or inhaling steam from a bowl of hot water helps relieve congestion and soothes irritated sinuses. Slowly breathe in the steam for up to 10 minutes.
Humidity – Studies show that when indoor humidity is too low, flu virus particles can travel freely. Increasing humidity to 43% can significantly reduce their spread. Try a humidifier to help.
Illness is never easy, but supporting the body with rest, hydration, nutrition, and natural wellness practices can help you feel your best. The next time sickness comes around, consider these simple ways to support your family's well-being!
For more on illness, listen to these episodes of the Just Ingredients Podcast.
