Natural Strategies: How to Get Rid of Inflammation When Sick?

October 1, 2025 •

4 min read

Acute inflammation is a key part of your body's natural healing process, signaling the immune system to fight off infection or injury. While it's a necessary response, knowing how to get rid of inflammation when sick by properly managing symptoms can aid a faster and more comfortable recovery.

Quick Summary

Managing illness-related inflammation involves supporting the body's immune response with proper hydration, rest, and anti-inflammatory foods. Over-the-counter options offer relief, but lifestyle and dietary changes can help mitigate symptoms and aid recovery naturally.

Key Points

Embrace the Inflammatory Response: Recognize that acute inflammation is a normal and necessary immune reaction to illness, not an enemy to be eliminated entirely.
Adopt an Anti-Inflammatory Diet: Support your body with nutrient-rich foods like berries, leafy greens, and fatty fish, while avoiding processed foods, refined sugars, and unhealthy fats.
Prioritize Hydration: Drinking plenty of water, herbal teas, and broths is crucial for flushing toxins and soothing symptoms like a sore throat.
Maximize Rest and Sleep: Ensure you get 7-9 hours of quality sleep, as this is when your body focuses on repair and recovery.
Manage Stress Levels: High stress can worsen inflammation, so practice relaxation techniques like meditation or deep breathing to calm your body.
Use OTC Medications Sparingly: For acute pain relief, OTC NSAIDs can help, but use them cautiously and for short periods, as high doses may interfere with healing.
Consult a Doctor for Supplements and Persistent Symptoms: Discuss any supplements with a healthcare provider and see a doctor if inflammation is severe, lasts more than a few days, or is accompanied by worsening symptoms.

Understanding the Link Between Sickness and Inflammation

When you fall ill, inflammation is not a malfunction but a deliberate response by your immune system. When an invader like a virus or bacteria is detected, your body sends out inflammatory cells and signaling molecules called cytokines to contain the threat and begin the healing process. This acute (short-term) inflammation manifests as common sickness symptoms like swelling, pain, a fever, and fatigue. The goal is not to eliminate this response entirely, as it is crucial for recovery, but rather to manage its intensity and support your body as it works to get well. The following strategies focus on aiding your natural healing process.

Fueling Recovery with an Anti-Inflammatory Diet

One of the most effective ways to manage inflammation is through your diet. What you consume can either fuel or quell the inflammatory fire. Focusing on nutrient-dense, whole foods provides your body with the antioxidants and vitamins it needs to function efficiently.

Anti-Inflammatory Foods to Prioritize

Broths and Soups: Warm broths are excellent for staying hydrated and are easy on the stomach when you lack an appetite. Chicken soup, in particular, provides protein and zinc to aid the immune system.
Colorful Fruits and Vegetables: Berries, leafy greens (like spinach and kale), and cruciferous vegetables (like broccoli) are rich in antioxidants that combat inflammation. Aim for a variety to ensure a broad spectrum of nutrients.
Healthy Fats: Omega-3 fatty acids, found in fatty fish (salmon, tuna), walnuts, and flaxseeds, can help regulate the body's inflammatory process.
Herbs and Spices: Spices like ginger and turmeric are known for their potent anti-inflammatory properties. Adding them to tea, soups, or dishes can help alleviate symptoms.
Probiotics: Foods containing live active cultures, such as yogurt and kefir, support a healthy gut microbiome, which is linked to a reduced inflammatory response.

Foods to Limit or Avoid

During illness, certain foods can trigger or worsen inflammation, potentially prolonging your symptoms. It's best to steer clear of these until you're back on your feet:

Sugary Foods and Drinks: Soda, candy, and pastries can release inflammatory messengers.
Refined Carbohydrates: White bread, pasta, and crackers can raise inflammation.
Processed and Fried Foods: Fast food, processed snacks, and fried items contain unhealthy fats linked to inflammation.
Red and Processed Meats: Burgers, sausages, and other processed meats are considered pro-inflammatory.
Alcohol: Alcoholic beverages can increase toxins and inflammation in the body.

Lifestyle Strategies for a Smoother Recovery

Beyond diet, several lifestyle practices can significantly aid your body's fight against illness and inflammation.

The Healing Power of Rest and Sleep

Getting adequate sleep is critical for healing. During sleep, your body releases proteins that help manage inflammation and recover from the day's stress. Aim for 7 to 9 hours of quality sleep per night. Creating a cool, dark, and quiet sleep environment can improve sleep quality and aid your recovery.

Prioritizing Hydration

Staying hydrated is essential for flushing toxins and supporting the immune system. Water is the best option, but herbal teas (like ginger or lemon tea with honey) and broths also help soothe a sore throat and relieve congestion while providing fluids.

Managing Stress

Chronic stress triggers the release of pro-inflammatory cytokines. While illness itself is stressful, practicing relaxation techniques can help. Gentle activities like meditation or deep breathing exercises can induce a relaxation response and quell inflammation. Even taking a few mindful moments can be beneficial during a difficult bout of sickness.

When to Consider Medications or Supplements

Over-the-counter (OTC) nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can be effective in reducing pain and swelling associated with acute inflammation. However, some research suggests that suppressing the inflammatory response with high doses might impair tissue healing. It's best to use these medications sparingly and for short-term relief, only after confirming their safety for you with a doctor.

For supplements, many offer supportive anti-inflammatory effects. Examples include curcumin (from turmeric), fish oil (for omega-3s), and Vitamin D. However, you should consult a healthcare professional before starting any new supplement regimen, especially when sick, as some can interact with other medications or worsen certain conditions. Always choose reputable brands and follow dosage instructions.

Comparison of Anti-inflammatory vs. Pro-inflammatory Choices


Anti-Inflammatory Choices	Pro-Inflammatory Choices
Beverages: Herbal tea, green tea, bone broth, water, fresh fruit juice (unsweetened)	Beverages: Sugary sodas, juice with added sugar, alcoholic drinks
Foods: Leafy greens, berries, tomatoes, salmon, almonds, walnuts, legumes	Foods: Processed meats, fried foods, refined carbs (white bread, pasta), fast food
Spices: Ginger, turmeric, garlic, cinnamon	Spices: Excess salt in processed snacks

Conclusion: Listening to Your Body for Optimal Recovery

When sick, the inflammation you experience is your body's valiant effort to fight off illness. By supporting this process with good nutrition, proper rest, and hydration, you can help your immune system do its job effectively. While natural remedies and lifestyle adjustments are powerful tools, it's crucial to listen to your body and recognize when professional medical attention is needed. If your symptoms are severe, don't improve after a few days, or worsen, consult a healthcare provider. Prioritizing these supportive strategies will not only help you manage inflammation but also bolster your overall well-being as you heal and recover.

For more detailed information on anti-inflammatory diets, consider exploring resources from reputable institutions like Harvard Health.

Frequently Asked Questions

Warm liquids like bone broth, ginger tea, or herbal tea with honey are excellent for staying hydrated and providing soothing relief while delivering anti-inflammatory compounds. Water is always the best option for general hydration.

Yes, to reduce inflammation, you should limit or avoid sugary drinks, refined carbohydrates (like white bread and pasta), processed meats, and fried foods, as these can promote inflammation in the body.

Adequate and quality sleep allows your body to produce anti-inflammatory proteins and heal more effectively. Skimping on sleep can increase inflammation, making rest a crucial part of recovery.

You should see a doctor if your symptoms of inflammation persist for more than a few days, are severe, or do not respond to over-the-counter treatments. A doctor can help determine the underlying cause and recommend appropriate treatment.

Yes, OTC nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can reduce pain and swelling. However, they should be used for short-term relief, as high doses may potentially interfere with your body’s natural healing process.

Supplements like curcumin (from turmeric), fish oil (omega-3s), and Vitamin D have anti-inflammatory effects. It is vital to consult with a healthcare professional before taking any supplements, especially while sick or on other medications.

No, acute inflammation is a normal and protective immune response to illness or injury. It is your body's way of fighting infection and initiating the healing process. The goal is to manage symptoms, not completely suppress the response.