why RECOVERY FEELS HARDER WHEN SICK

We have all been there and some of us are probably in the thick of it right now. Don't worry. I got you

First thing first,

Do not touch your face or blow your nose, and not wash your hands. We are spreading the germs even though we may not see them. Trust me, they are there.

Do not overuse hand sanitizer either.

We may think this is a good idea, but killing 99.9% is EVERYTHING. The good and the bad bacteria, leaving our immune system vulnerable to more viruses and bacteria.

Do not come to class if we are actively feeling sick.

I know we may want to, but exposing the rest of us is just selfish on your part. Sorry, not sorry. We will miss you, but it is important we come back stronger.

Don’t Keep Eating Foods That Thicken Mucus

Mucus is part of the immune response. It traps pathogens and helps clear them. The problem isn’t mucus. The problem is thick, sticky mucus that won’t move.

When we are sick, it’s a good idea to pause on:

• Dairy (milk, cheese, ice cream)

• Sugary snacks and drinks

• Fried or greasy foods

• Heavily processed meals

These foods tend to increase inflammation and thicken secretions, which means more congestion, more coughing, and longer recovery. So even though a milkshake may feel real good on our throats, stay away and thank me later

Don’t Rely on Cold Foods and Drinks

Iced coffee, smoothies, ice water... tempting, but not helpful.

Cold temperatures can constrict the sinuses and slow lymphatic flow, making it harder for mucus to drain. Warmth, on the other hand, encourages circulation and helps mucus stay thin and mobile.

If we are sick, think warm:

• Warm water

• Tea

• Broth

• Soups

Our sinuses will thank you.

Don’t Wait Until We Are thirsty to drink!

Dehydration is one of the fastest ways to make mucus thicker and harder to clear. When we are sick, sipping fluids throughout the day matters more than chugging once in a while. Water alone is helpful, but fluids with minerals like broths or electrolytes support hydration at a deeper level.

If mucus feels stuck, hydration is usually part of the answer.

Don’t Use Sugar or Alcohol as “Comfort”

Sugar and alcohol both increase inflammation and suppress immune function. They also dehydrate us which is exactly what we don’t need when mucus is already building. It might feel comforting in the moment, but it tends to make symptoms linger longer.

Don’t Push Through Exhaustion

This one’s important.

Working long days, training hard, or “just powering through” pulls energy away from immune repair. Our body has a limited energy budget, and when we are sick, healing needs to be the priority.

Rest isn’t giving up.

It’s reallocating resources.

Gentle movement is fine if it feels good! We need to sweat it out!!! but exhaustion is a sign to pause, not prove something. Adrenaline can carry us through a class or rehearsal, but it borrows energy from tomorrow. The sauna and baths will be beneficial.

Getting sick is often less about one exposure and more about how depleted the body already was.

Stress, lack of sleep, dehydration, and inflammation create the perfect environment for illness to stick around.

Healing doesn’t require perfection.

It requires fewer obstacles.

Skip what thickens mucus.

Choose warmth over cold.

Hydrate consistently.

Rest without guilt.

Our body already knows how to heal. Our job is simply to stop getting in its way.

Now let's go wash our hands <3

XOXO

Your Vitality Coach

Heather Rose