During sick days, you should not worry about weighing and measuring your foods, counting calories, or using the food tracker. When you're ill, you need to focus your attention on getting adequate rest for a speedy recovery. Follow these self-care tips according to your symptoms, and you'll be back on track in no time!
**Note: These are guidelines for adults, not children. If your child exhibits these symptoms it's always a good idea to contact his or her pediatrician.
If your symptoms include runny nose, sneezing, nasal congestion, sore throat, cough and/or mild fatigue, you may have the common cold, which is caused by a virus and is usually not serious.
Care for yourself by:
- Gently blowing your nose if mucus or debris is present.
- Inhaling steam to help loosen the mucus and clear your head.
- Taking a warm shower or sitting in the bathroom with the shower running.
- Drinking plenty of liquids to stay hydrated, including warm liquids (such as chicken noodle soup) to help clear mucus.
- Increasing the amount of sleep and rest you get.
- Consult your health care provider regarding the use of nonprescription cold medications.
Seek medical attention if:
- Nose congestion persists for more than one to two weeks.
- Symptoms do not resolve within 10 days.
- You have difficulty breathing, faintness, a change in alertness, a severely sore throat, a cough that produces a lot of sputum or mucus (especially if green or yellow in color), or pain in the face.
- You have a chronic medical condition, especially one that is affected by changes in your food intake (such as diabetes).
If your symptoms include nausea, vomiting, queasiness, abdominal cramping, bloating and/or fever that last between a few hours and a few days, you may have a viral infection. Vomiting may also be caused by food poisoning, pregnancy, medications or other underlying problems such as gallbladder disease, ulcers, or bowel obstruction.
Care for yourself by:
- Keeping yourself as comfortable as possible.
- Preventing dehydration by drinking 8 to 12 cups of liquids.
- Not eating or drinking for a few hours or until your stomach has settled.
- Avoiding dairy products, fatty and greasy foods, fried foods, and highly-seasoned food for a few days.
- Avoiding caffeine until you have returned to normal.
Seek medical attention if:
- You are unable to drink anything for 24 hours
- Vomiting persists beyond two or three days
- If you become dehydrated (experiencing excessive thirst, dry mouth, little or no urination, severe weakness, dizziness or light-headedness).
- You vomit blood.
- You have a chronic medical condition, especially one that is affected by changes in your food intake (such as diabetes).
If your symptoms include diarrhea (loose or watery stools) and abdominal cramping, you may have a viral infection, which typically clears on its own without antibiotics. Nausea and vomiting may precede diarrhea along with other flu-like symptoms such as a low-grade fever, achy or cramping muscles and headache. Diarrhea can also be caused by bacteria or parasites, medications, artificial sweeteners like sorbitol and mannitol, and other underlying medical problems.
Care for yourself by:
- Choosing whether or not to use over-the-counter medications such as Imodium or Kaopectate. These may slow the diarrhea, but they will not speed your recovery.
- Preventing dehydration by drinking 8 to 12 cups of clear liquids daily.
- Avoiding dairy products, fatty and greasy foods, fried foods, and highly-seasoned food for a few days.
- Avoiding caffeine until you have returned to normal.
Seek medical attention if:
- Diarrhea persists beyond one week
- You become dehydrated (experiencing excessive thirst, dry mouth, little or no urination, severe weakness, dizziness or light-headedness).
- You have severe abdominal or rectal pain, bloody stools, a temperature greater than 101 degrees Fahrenheit, or signs of dehydration despite drinking fluids.
- You have a chronic medical condition, especially one that is affected by changes in your food intake (such as diabetes).
**Refer to the guidelines above regarding when to progress from "Stage 1" to "Stage 2" and beyond.
| Stage 1 | Stage 2 |
|
Broth (chicken, beef or vegetable) Carbonated beverages Clear, commercial drinks Coffee (decaf without milk or cream) Flavored gelatin (with sugar) Fruit drinks Fruit ices (with sugar) Fruit juices Hard candy Honey Lemonade Popsicles (with sugar) Sports drinks Sugar |
All Stage 1 foods Bread, bagels, rolls and tortillas Cheese (and other aged dairy products) Cereals (low-fat and low-fiber) Crackers (low-fat and low-fiber) Eggs Fruits without skin (raw, canned or frozen) Lean meats (without spices) Muffins (low-fat and low-fiber) Noodles, pasta and rice Soup (chicken, beef and/or vegetable) Tofu and soy-based products Tomato soup (made with water) Veggies without skin (raw, canned or frozen) |
