Natural Recovery Tips for Flu, COVID, and Stomach Bugs: What to Do When You’re Sick

Let’s be real — there’s a lot going around right now. Whether it’s the flu, a gnarly stomach bug, COVID, or that mystery virus everyone seems to have, getting sick is exhausting, disruptive, and frustrating. Especially in the middle of summer.

While there’s a time and place for conventional care, most illnesses are viral — not bacterial — which means antibiotics are usually unnecessary and can actually do more harm than good. The good news? There’s a lot you can do at home to support your body and recover naturally.

Here’s how I approach it when I (or my clients) catch something:

1. Hydrate Like It’s Your Job

When you’re sick, your body loses fluids fast — especially if you’ve had vomiting, diarrhea, fever, or even just night sweats. Staying hydrated is one of the most important things you can do to feel better, faster.

Skip the sugary sports drinks (looking at you, Gatorade) and instead focus on replenishing electrolytes naturally:

• Homemade electrolyte drink:
   Warm water + a pinch of Jacobsen sea salt + fresh lemon juice + raw honey or maple syrup
  

• Coconut water with a pinch of sea salt
  

• Herbal teas: ginger, peppermint, chamomile, nettle
  

• Just Ingredients Electrolytes
  

• Fond Bone Broth
  
  

Even if you don’t feel like eating, sip regularly. Hydration = healing.

2. Support Detox with Binders + Probiotics

If you feel achy, headachy, or like you’ve been “hit by a truck,” that’s your immune system working hard to clear the infection — and creating some toxic waste in the process.

Gentle detox support can help your body eliminate what it’s fighting:

• GI Detox (binder) — Take away from meals or other supplements

• High-quality probiotic to support gut balance

• Drink plenty of water alongside to flush toxins
  
  

3. Actually Rest

This isn’t the time to power through. The more you rest now, the faster you’ll bounce back.

Here’s what true rest looks like:

• Go to bed early or give yourself permission to stay in bed all day
  

• Turn off screens to reduce stress (blue light can impact healing)
  

• Epsom salt baths for magnesium + lymph support
  

• Dry brushing, rebounding, or gentle stretching (only when you’re ready)
  
  

4. Eat to Heal (When You’re Ready)

Once your appetite returns, focus on easy-to-digest, anti-inflammatory foods to support healing and soothe your digestive system.

What to eat:

• Bone broth or veggie broth
  

• Steamed carrots, squash, or sweet potato
  

• Cooked white rice
  

• Applesauce, banana, or stewed fruit
  

• Collagen smoothies, pasture-raised eggs, or well-cooked meat once tolerated
  
  

What to avoid (temporarily):

• Raw vegetables

• Gluten
  

• Dairy
  

• Refined sugar

• Processed foods
  

5. Natural Immune Support Remedies

Depending on your symptoms, here are a few natural immune supporters I keep on hand:

For viral support (flu, COVID, “something going around”):

• Vitamin C
  

• Zinc (15–30mg/day short-term)
  

• Vitamin D3/K2
  

• Quercetin
  

• NAC or Glutathione
  

• Herbs: elderberry, echinacea, andrographis, oregano oil
  
  Pro tip for moms: Oregano Oil socks are a game-changer for fevers — they help bring temps down slowly and naturally.
  
  

For gut symptoms (stomach bug, nausea, diarrhea):

• Ginger tea or peppermint tea
  

• Probiotic like Proflora4R
  

• L-glutamine powder to repair the gut lining

• GI binders to reduce bloat and flush toxins
  

6. When to Seek Medical Help

Most cases will pass with rest and home care, but reach out to your doctor if:

• Vomiting or diarrhea lasts more than 3 days
  

• You see blood in stool or vomit
  

• You can’t keep fluids down
  

• You feel extremely weak, dizzy, or confused
  
  

Final Thoughts: Trust Your Body

Your body is wise. Symptoms are signs your immune system is working hard to protect and heal you. Instead of suppressing them immediately, support your body with rest, hydration, minerals, and nourishment.

You don’t need to micromanage every symptom — just give your system the tools it needs to do what it does best.

Want a printable version of this protocol?

DM me “SICK SUPPORT” on Instagram and I’ll send you our full Holistic Sick-Day Recovery Guide, complete with supplement recommendations and tracking sheets.

Disclaimer:

This content is for informational and educational purposes only. It is not intended to replace medical advice, diagnosis, or treatment. Always consult with a licensed medical provider before starting any health protocol, especially if symptoms persist or worsen.