WHAT TO EAT WHEN YOU OR A LOVED ONE HAS FLU-LIKE SYMPTOMS TO HELP YOUR BODY RECOVER AND FIGHT BACK
With so many winter illnesses doing the rounds, knowing how to support your body is crucial at this time of year. Whether you have Covid or the flu itself, nutrition can help relieve symptoms.
When you or a loved one has the flu, the last thing you may feel like doing is eating. It’s certainly okay to eat a little less with the flu, as you will likely have a reduced appetite.
But you'll need to eat small amounts of the right foods to provide you with energy and nutrients while you recover.
Read on to learn more about what you should eat and drink as well as what’s off-limits when you have the seasonal flu.
1. STEW, BROTH & SOUP
This is one of the best things you can give your body when you’re feeling under the weather. It can be made with a mix of vegetables, chicken, beef, or fish. Stews & broths help prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion. You can eat soups throughout the duration of the flu to help keep you hydrated and satiated. Just be sure to watch the salt content!
2. GARLIC
While you might think of garlic as an enhancement to make food tasty, it's actually been used in alternative medicine for centuries in India, Egypt, China & Greece. One study of garlic supplements in adults with the flu found enhanced immunity and reduced symptom severity.
You don’t necessarily have to take supplements, though. Eating raw garlic may also be beneficial. Due to the immune-enhancing effects, try eating garlic at the first signs of the flu. We can all add garlic to most of our meals, especially if you’re still wearing a face mask and keeping your distance while you’re out and about!
3. GINGER
Ginger boosts the immune system. The anti-inflammatory gingerols in ginger root will help o relieve a sore throat quickly, and they also help kill the rhinoviruses that cause colds in the first place. Drink three or more cups daily until you are well. You can also drink the same ginger tea or grate fresh ginger in hand-squashed orange juice. Really lovely & refreshing!
4. YOGURT
Yoghurt with live cultures can not only help soothe a sore throat but can also boost your immune system, according to a study of mice reported in the Journal of International Immunopharmacology. Yoghurt also contains protein.
You can eat yoghurt while your throat is sore, but just be sure to choose whole yoghurts without any added sugars. Feel free to add some locally produced honey, which has antibacterial and antimicrobial properties.
5. VITAMIN C
Vitamin C is an important nutrient to help boost your immune system, which is especially important when you’re sick. While supplements can help, your body can absorb nutrients like vitamin C more effectively from the foods you eat.
Consider snacking on vitamin C–rich fruits while you have the flu. Some fruits that are high in vitamin C include strawberries, Kiwi, oranges. Vegetables that are especially high in vitamin C are sweet potato, broccoli, red cabbage, green & red peppers, tomatoes, spinach & asparagus.
6. OATMEAL
When you’re sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Like other whole grains, oatmeal is also a natural source of immune-boosting nutrients and contains vitamin E. It also contains polyphenol antioxidants and immune-strengthening beta-glucan fibre. Beta-glucan is a form of soluble dietary fibre that’s strongly linked to improving cholesterol levels and boosting heart health.
7. SPICE
Spicy food helps to naturally loosen the mucus and phlegm that is clogging your body, and you might be able to breathe a little better. However, if you have the flu or gastrointestinal symptoms with the flu, spicy foods can increase those symptoms. So, do be mindful of this!
8. STAYING HYDRATED
It’s easy to get dehydrated with the flu. Not only do you eat and drink less and have an overall reduced water intake, but you also lose water with sweat when you have a fever.
Not only are fluids important for your body functions in general, but they can also help break up congestion and stave off infections.
When it comes to hydrating, water still ranks number one. It also acts as a natural detox for your body. If you aren’t a fan of water or are looking for something with more flavour, you can also drink broth, herbal teas with honey, and homemade juices that have no added sugars.
WHAT FOODS & DRINKS TO AVOID
Alcohol
Processed food (whether from a fast food joint or made from a box, the more processed it is, the fewer nutrients you’ll get. With the flu, your body is trying to heal itself, so it’s important to support the process with whole, nutritious foods)
Caffeinated beverages
Hard, jagged foods that have textures that will aggravate a sore throat
THIS IS ONLY A GUIDE TO HELP YOU MAINTAIN YOUR HEALTH AND IT’S NOT INTENDED AS MEDICAL ADVICE.
I hope you have found this helpful and please feel free to SHARE AND IF YOU WOULD LIKE TO SEE MORE INFORMATION BASED ON HEALTH, WHY NOT GIVE US A FOLLOW ON INSTAGRAM @corporatemassagetherapy
Please take care in these unprecedented times
FROM TEAM CMT x