Recovering from an illness like COVID-19 involves supporting the body’s natural healing processes. While no single solution speeds up recovery, certain home-based strategies can help manage symptoms and promote overall well-being. Most individuals with mild to moderate symptoms typically feel better within a week, with full recovery often occurring within three weeks. Some may experience symptoms that linger longer, up to 12 weeks.
Prioritizing Rest and Hydration
Adequate rest plays an important role in allowing the body to fight infection and initiate repair. Resting helps conserve energy the immune system needs to combat the virus.
Consistent fluid intake is equally important, as it supports bodily functions, including regulating body temperature, aiding digestion, and delivering nutrients. During illness, the body can lose more fluids than usual through fever, sweating, vomiting, or diarrhea. Replenishing these fluids prevents dehydration, which can worsen fatigue and increase body temperature.
Staying well-hydrated helps thin mucus, making it easier to clear from the respiratory system, and contributes to immune system function. Adults should aim for at least 8 to 10 cups of fluids daily, increasing this amount if experiencing fever or heavy sweating. Beneficial fluids include water, clear broths, and electrolyte solutions, while sugary and caffeinated drinks are less recommended.
Supportive Nutrition for Healing
A balanced diet provides the necessary nutrients to bolster the immune system and supply energy during recovery. The body requires a variety of vitamins, minerals, proteins, and fiber to support healing. While no specific food can prevent or cure the illness, overall nutritional support is beneficial.
Focusing on nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains provides building blocks for immune cells and tissue repair. Protein is important for muscle protection and healing capacity. Even with a reduced appetite, consuming small, frequent meals of easily digestible foods can help maintain energy levels.
Vitamins like A, C, and D, along with minerals such as zinc and omega-3 fatty acids, support immune health. Including foods rich in these components, such as berries, citrus fruits, leafy greens, and fatty fish, can contribute to the body’s defenses.
Relief for Common Symptoms
Managing common symptoms can make recovery more comfortable. Over-the-counter medications like acetaminophen or ibuprofen can help reduce fever and alleviate body aches. Always follow dosage instructions.
For cough relief, measures like sipping warm beverages with honey, or using cough drops and lozenges, can soothe a sore throat and moisturize it. If a cough is persistent, cough medicine, either an expectorant for wet coughs or a suppressant for dry coughs, may provide relief. Using a humidifier can add moisture to the air, which helps thin mucus, soothe irritated airways, and ease breathing.
Congestion can be addressed through steam inhalation from a hot shower or a vaporizer, which helps loosen mucus. Saline nasal sprays are also effective. These non-medicated solutions of salt and water flush out irritants and moisturize nasal passages, providing relief without medication. They can be used safely and frequently to help clear stuffiness.
Knowing When to Seek Medical Help
While most individuals recover at home, it is important to recognize warning signs that indicate a need for professional medical attention. Seek emergency care immediately if you experience difficulty breathing, persistent pain or pressure in the chest, or new confusion.
Additional concerning signs include an inability to wake or stay awake, or if the skin, lips, or nail beds appear pale, gray, or blue. Do not delay seeking care if any of these symptoms develop. Contact 911 or your local emergency facility and inform them you may have COVID-19.