Remember when being sick meant having someone to care for you? A parent ready with soup, a roommate fetching tea, or neighbor to check in on you? For Solo Agers like us, being sick can feel like an entirely different experience. Living alone means we don’t have that built-in support system, making illness not just uncomfortable, but downright daunting.

The reality is that sooner or later, we’ll all face the challenge of being home alone and sick. Between seasonal flu, COVID, and other illnesses, it’s not a matter of “if” but “when.” But here’s the good news: with a little planning, you can tackle this scenario head-on and ease some of the vulnerability that comes with it.

My Wake-Up Call

After returning from an international trip, I came down with a nasty sinus and chest infection. For several day, I was exhausted, dizzy, and barely able to move, let alone cook or hydrate properly. All I could do was lie down, try to sleep, and let time pass. To make things worse, my fridge was practically empty since I hadn’t had time to restock after my travels.

It was a tough experience, but it taught me a critical lesson: I wasn’t prepared. That realization led me to create a simple, practical plan for handling illness as a Solo Ager.

Can You Prepare for Being Sick and Alone?

Absolutely. We plan for holidays, social events, and even everyday errands—why not for times when we’re unwell? Having a self-care plan gives you a sense of control and removes some of the fear and uncertainty of facing illness alone.

Here’s the checklist I built after my ordeal. Use it as a starting point to create your own.

Solo Ager Sick-Day Prep Checklist

Essential Supplies

• Hydration: Bottled water, Emergen-C, Pedialyte, coconut water, electrolyte water, bouillon for broth. Use caution and read the labels.
• Quick Foods: Cans of tuna and chicken and fish, Jello cups, pudding cups, applesauce packs, individual fruit cups, bread (store in the freezer), and crackers in sealed packages.
• Comfort Items: Throat lozenges, tissues, saline spray, pain killer, a digital thermometer, lip balm, antacid tablets, and herbal tea.
• Extras: Keep a couple of frozen ready-to-eat meals and canned soups on hand.

Pro Tips:

• Check expiration dates on all items periodically.
• Choose low-sugar or sugar-free options if needed.
• Store supplies in an easily accessible spot, so you’re not hunting for them when you’re under the weather.

CAUTION: Always check with your medical provider before making any changes to your dietary habits. Read the labels to check for sugar, sodium, and other ingredients that may affect your health when putting together your supply list.

Harness Grocery Delivery Services

Getting groceries or pharmacy items delivered can be a game-changer. Many stores and pharmacies offer easy-to-use phone apps or websites to place orders. For example, I’ve used services where I order online, approve substitutions via text, and simply drive up for a curbside pickup. If you’re too sick to leave the house, delivery services can be worth every penny.

Even restaurant delivery can help when you’re homebound and the cooking seems about as possible as a triathlon. Yes, it can be pricey, but sometimes it’s a necessary “extra” for your health and well-being.

Technology Can Be Your Lifeline

Not comfortable using cell phone apps or websites? You’re not alone—but don’t let that stop you. Many libraries, senior centers, and community organizations offer tech classes designed for beginners. Take advantage of these resources to build your confidence and independence.

Final Thoughts
Being prepared for illness can make it manageable and puts you in control. Taking the time to plan ahead empowers you to face these moments with confidence.

Here is a checklist that you can download, print, and customize for your needs. What would you add to it? Click on the Suggestion Box to share your ideas. Your suggestions could make a huge difference for another Solo Ager!

Stay well, stay strong, and above all, stay prepared.

IMPORTANT: Always check with your medical provider before making any changes to your dietary habits. Read the labels to check for sugar, sodium, and other ingredients that may affect your health when putting together your supply list. This article and the checklist list is purely for guidance and is not intended to provide any nutritional or medical advice.