Your immune game plan: What to do at the first sign of sickness

You notice a tickle in your throat; your head’s a little foggy and you’re reaching for the tissues more than usual. Sound familiar?

Catching the early signs of sickness and prioritising recovery can help to reduce the severity of symptoms and help you bounce back faster. Those “first signs” might include a scratchy or sore throat, general body fatigue, sniffles, or even a dip in mental clarity.

The good news? There’s plenty you can do to support your body. Here’s your game plan for what to do next.

Prioritise rest 

One of the most powerful ways to support your immune system is also the simplest: rest.

When your body is fighting something off, energy is diverted to your immune response. Skimping on sleep or pushing through with a packed schedule may delay recovery and even make symptoms worse. Now’s the time to slow down.

Tips to support rest and recovery:

• Aim for 7–9 hours of quality sleep
• Cancel non-essential commitments
• Allow your body to rest

What about exercise?

While regular physical activity supports long-term immune health, it’s best to be guided by how you feel when you're unwell. Mild symptoms (like a runny nose) might still allow for light movement like walking. But if you have a fever, body aches, fatigue, a cough or shortness of breath, then skip the workout. Wait until you’ve fully recovered, and then, ease back into exercise slowly.

Hydrate and nourish

When you're sick, easily digestible foods and fluids become even more important.

• Drink up: Warm fluids like tea, broth, or hot water with lemon can hydrate, soothe your throat, and help loosen congestion.
• Try soups and juices: They’re easy to digest and can help when your appetite is low.
• Focus on vitamin C-rich foods: Think citrus fruits, capsicum, strawberries and leafy greens to help reduce the severity and duration of symptoms.

It’s completely normal to not eat a perfectly balanced diet when you’re feeling unwell. I Just aim for whatever nutritious foods you can tolerate. 

For everyday immune support, particularly during winter, focus on a balanced diet. No single food will “boost” your immunity. It’s your overall pattern of eating that matters. 

The five food groups provide many of the key nutrients to support immune health such as zinc, vitamin C and B vitamins:

• Zinc: Key for growth and wound healing, and research shows it may help with reducing the severity of the common cold. You can find zinc in meat, legumes, nuts and seeds.
• Vitamin C: Plays a role in immune function and cold symptoms and severity. Eating the recommended serves of fruit and veggies will help to meet vitamin C requirements.
• Vitamin D: Helps to regulate the immune system. A small amount of vitamin D comes from food like oily fish and fortified foods. Many individuals rely on supplements or  safe sun exposure to meet their requirements.
• B vitamins: Key for the immune and nervous systems. Eating enough wholegrains, green leafy veggies and legumes can help to meet many of the B group vitamins.

Don’t forget gut health. About 70% of your immune system lives in your gut. A diverse and healthy gut microbiome plays a crucial role in immune function. You can support your gut by incorporating foods like yoghurt, kefir, and fermented veggies (e.g. kimchi, sauerkraut) as they contain good bacteria. Then, feed your gut microbes with prebiotic fibre from fruit, veggies, legumes and wholegrains.

Targeted supplements or remedies

Try to keep some remedies on hand for urgent immune support and to help with symptoms. These might include:

• Vitamin C and zinc supplements
• Echinacea
• Elderberry extract
• Cold and flu tablets
• Decongestant drinks

Things to consider:

• Check your labels:  Sometimes there is a double up of ingredients that may cause adverse effects. If you're not sure, always consult your healthcare professional. 
• Be careful with cold and flu meds: Both of these types of medicine often contain paracetamol, so you don’t want to take extra unless it’s safe to do so. Once again, ensure you follow directions for use. 
• When in doubt, ask a professional. If you're unsure about anything, your healthcare professional is the best person to check with

Support symptom relief early

Managing symptoms early may help to reduce discomfort, improve sleep, and give your body a better chance at healing.

What to try:

• Sore throat: Lozenges or warm saltwater gargles.
• Congestion or blocked nose: Saline nasal sprays, herbal inhalants, or steam inhalation.
• Cough: Cough syrups, warm honey drinks (not for kids under 1), or chest rubs.
• Clear nasal passages and loosen chest congestion: Try steam inhalation over a bowl of hot water, in the shower or using a humidifier. 

Pharmacy options to support recovery:

• General pain relief: Paracetamol or ibuprofen can be a good general pain relief to help with sore throats, sinus pain, discomfort while coughing and general aches and pains.
• Medicated nasal sprays: These can be a great option if you have really blocked sinuses.  For best results, always gently blow your nose with a tissue before using these medicated nasal spray.
• Cough medications: Depending on the type of cough you have, getting a medicated cough syrup can speed up the healing of the cough, either by clearing out the phlegm to clear it out more easily, or by calming a dry, irritated cough. 

When to speak to a healthcare professional

If your symptoms stick around for longer than expected or get worse, it’s best to speak to your healthcare professional. If you can’t get in to see your regular doctor, book a telehealth appointment so you can speak to a doctor sooner rather than later. 

The bottom line

Listening to your body and acting early can give your immune system the upper hand. Rest, hydration, nourishment, and a few simple remedies can go a long way toward helping you feel better, faster. And while a balanced diet and healthy lifestyle won’t make you invincible, they do give your body the best chance at staying well through winter and beyond.

Reviewed by the Healthylife health experts June 2025.