What to eat during illness and which foods to avoid?
Headaches and sore throats, stuffy nose, fever, irritating cough or chills… Unpleasant common symptoms that bring with them the most common diseases, such as flu or colds. However, any type of disease can cause loss of appetite, which in turn leads to a lack of nutrients. It is during the disease that it is important to kick our body, so consuming the right foods is the key to regaining health.
Upper and lower respiratory tract infection is not uncommon in the coming winter. At lower temperatures we are subject to it more often. The best cure for diseases such as colds, flu or colds is prevention. But what to do if a disease has already broken out in our body? In addition to adequate rest and time for treatment, a proper diet is also important. In this article, we will advise you on what we should and should not consume during illness.
Why don't we like it when we're sick?
When we lie in bed and struggle with disease, we get used to having a lower appetite. Our taste receptors do not work at full speed and we tend to abandon normal eating habits. Why is that so? During the disease, the chemistry of the brain changes and the body is subject to inflammatory reactions. Within them, our body makes chemicals called cytokines. These have a wide range of effects and are responsible for reduced appetite.
Another side effect of flu and colds is the partial loss of smell. Tasty broth or fresh broccoli on a plate do not smell as good as usual. Due to the fact that the aroma and taste are closely connected, we will probably eat less. But such a "diet" will not help us in the fight against the disease. Our body is like the engine of a car that needs quality fuel (even if it breaks down).
In winter, we have the most diseases. Pharmacies and dispensaries are filling up more than usual, which is why it is necessary to increase the intake of vitamins, minerals and trace elements. When they are lacking, fatigue comes and the immune system weakens, and we are also more susceptible to various diseases.
3 reasons why we are more often ill in winter
1. We spend more time indoors
Researchers in China and the United States have found that boarding students are more likely to succumb to common diseases when their boarding schools are poorly ventilated. In rooms with lower humidity and dry air, bacteria from droplets are able to survive for a longer time when sneezing. Therefore, a more regular stay indoors increases the risk of illness. At the same time, we face bacteria intensively in interiors, because we touch things more often, such as door handles or a computer keyboard.
2. Viruses are transmitted faster
You have probably heard about it and it will not be a surprise to you that the winter season "wishes" for the virus. Experts justify this by saying that the lipid profile of the virus hardens at colder temperatures. This means that the virus is more resistant and active, and therefore more likely to infect us in the winter.
3. Decreased immunity
In winter, our feet are exposed to greater cold, which can reduce our body's immunity. The team of scientists at the University of Cardiff came up with this statement. 90 students underwent an interesting test of resistance to cold when they soaked their feet in cold water for 20 minutes. In the next five days, they were much more likely to catch a cold compared to students who did not take this test. They justify their conclusions by saying that cooling the students' legs caused the blood vessels in the nose to narrow, which in turn reduced their immunity.
Food as medicine
A well-known ancient physician, considered the founder of medicine, Hippocrates expressed the idea "Let food be your medicine and medicine food" more than 2,000 years ago. Although medicine at the time was a matter of instinct and experimentation rather than the result of empirical research, experts today agree with it. No matter how bad we feel during illness, it is important to follow a regular diet so that we do not lose very important vitamins, minerals, trace elements or proteins - the basic building block for some cells of the immune system.
Reducing caloric intake may limit the body's ability to heal. Healing from the disease is a difficult test for the body, and in order to succeed, it needs to be helped. It is therefore recommended to consume smaller but regular portions to keep the body energized to fight the virus. We will not be able to get to the fitness center soon, and any attempts and efforts to lose weight must be postponed. During the disease, there is definitely no space or time for them, on the contrary, all efforts must be invested in obtaining the necessary nutrients and energy from the diet.
What foods help overcome the disease?
Fruits and vegetables are a quality source of fiber that helps digestion and cleanse the intestines. Antioxidants help the body fight disease and protect cells from the harmful effects of oxidative stress. The fact is that in the summer months we indulge in much more fruits and vegetables than in the winter. However, our body thus loses precious vitamins, without which its resistance to disease is reduced.
Experts advise to consume at least 5 servings of fruits and vegetables a day, at least 400 g of vegetables and 200 g of fruits.
Good bacteria - probiotics help with diarrhea or bloating, but they offer much more. Up to 80% of our cells are found in the intestines, and probiotics help maintain and restore the intestinal microflora. Foods containing healthy L. bulgaricus, L. casei and S. thermophiles help reduce the incidence of antibiotic-related digestive disorders. In addition, they also support the absorption of vitamins and minerals, and thus have a beneficial effect on the immune system and the body's defenses. You can find good bacteria especially in yoghurts and probiotic drinks, in sauerkraut, but also in food supplements.
Prebiotics are similarly sounding, but different in meaning for our body from probiotics. Prebiotics are substances derived from certain carbohydrates, mainly fiber. The intestine cannot digest them, so they become nutrients for bacteria. Simply put, prebiotics are food for the bacteria in our digestive system and have a positive effect on our health and immune system. The sources of prebiotics are mainly asparagus and garlic from vegetables, apples, bananas and berries from fruit, but also beans, wheat, flax and chia seeds.
Proteins are used by our body to build and repair tissues. They are an important building block of bones, muscles, cartilage, but also skin, blood and some cells of the immune system. They also contribute to the production of enzymes and hormones. A good source of protein is lean meat, poultry, fish, beans, eggs or spinach. However, if you are unable to get enough protein from your diet, reach for a protein drink or other protein-supplemented products.
Vitamin C is a vital antioxidant that helps cells recover from the fight against the disease. This water-soluble vitamin stimulates white blood cells, and these are beneficial in attacking and destroying any pathogens. Vitamin C is supplemented with broccoli, peppers, strawberries, citrus or a food supplement.
Hydration is also important to prevent fatigue, weakness or nausea. Fluid loss may occur due to loss of appetite or diarrhea and vomiting. We recommend drinking mainly water and herbal teas.
One of the most common symptoms of the disease is fever. It occurs in cases where the processes in the body are more intense than usual. It's something like engine overheating. The difference is that the fault is not in the cooling of the engine or thermostat, but germs - bacteria, viruses, etc. - got into the body. The good news is that we know not only how to overheat the engine, but also the fever.
What 5 meals do we recommend eating for fever?
When our body temperature attacks the limit approaching 40 ° C, our eyes burn irritably and our heads go to burst from pain, let's not panic. These conditions were caused by a bacterial or viral infection, and our immune system as a soldier in the field began to fight the virus. We can help him if we include the following dishes in our menu.
1. Chicken soup
Chicken soup should be a matter of course and a "must-go" in case of fever. It helps with upper respiratory tract infections mainly due to the fact that it is full of vitamins and minerals, enriched with proteins. In addition, chicken soup keeps our body hydrated thanks to electrolytes.
2. Coconut water
The healthy effects of coconut water lie mainly in the electrolytes. The plus is its pleasant aromatic and sweet taste, but also the presence of potassium and antioxidants.
3. Garlic
Garlic is known mainly for its antibacterial and antiviral properties. It contains the compound allicin, which improves immunity and reduces the likelihood of viral fever.
4. Herbal tea
The biggest "classic" in the fight against fever. It has similar effects to chicken soup. Herbal tea helps cleanse mucus and soothes throat irritation. It contains polyphenols, ie antioxidants with anti-inflammatory properties that help strengthen the immune system.
5. Fruits and vegetables
Fruits and vegetables can become our best "friend" during a fever. They are rich in vitamins and minerals, and most fruits contain up to 80% water, so they perfectly hydrate the body. During fever, fruit and vegetables should be preferred without skin and seeds, which therefore have less fiber. The digestive system is not in the best condition during a fever, so it could have a problem handling such fruits and vegetables.
As we mentioned, fever is one of the symptoms of common diseases such as colds and flu. Another symptom may be a stuffy nose, cough or sore throat. The following foods can help relieve congestion and inflammation, but have a positive effect on the immune system.
What foods to eat when we have a cold or flu?
We recommend the following products for colds and flu:
Herbal teas
In these diseases caused by droplet infection, it is important to stay hydrated. Herbal teas will refresh you and inhaling their steam can help clean the cavities full of mucus. Tea leaves are rich in natural plant compounds such as polyphenols, flavonoids and catechins, which stimulate the immune system.
Turmeric in a cup of water can also help, thanks to its anti-inflammatory and antiseptic properties, which can alleviate sore throats.
Honey
Honey is perhaps a classic in our grandmothers' home treatments, but not in vain. You will appreciate the effects of honey for sore throats caused by a bacterial infection. This sweet and sticky fluid is rich in antimicrobials that help eliminate these types of infections. A review published in 2018 compared honey with commonly available cough medicines for children, placebo and no treatment. The authors found that honey appeared to be more effective than diphenhydramine and salbutamol, which are substances often used in cough medicines. Administration of honey within three days alleviated the symptoms of cough compared to the mentioned substances.
However, these results should be taken with caution, as most studies have only focused on short-term acute cough when comparing effects. Honey can also be effective in treating cough. However, it should not be given to children under one year of age.
Citrus fruits and berries
Oranges, lemons, grapefruits, but also some berries, such as blueberries, cranberries and raspberries, contain high levels of flavonoids and vitamin C. They help reduce inflammation and increase the immune system, which can only help us fight fever.
However, you should avoid these products and substances:
Processed food
White flour and sugar products, fried foods, fast food, sweets, chips, etc. This is because industrially processed foods contain only a minimum of nutrients, vitamins, minerals and enzymes.
Caffeine
Caffeine is an alkaloid that stimulates our nervous system. However, we need to start our immunity, so herbal teas full of antioxidants will be a more suitable choice.
Alcohol
Alcohol may dehydrate and cause an inflammatory reaction, which may contribute to the worsening of colds and flu symptoms.
6 tips for nausea, diarrhea and vomiting
If we have at least one of these symptoms of the disease, the key is to eat foods that will relax our digestive tract. At the same time, they should activate the taste buds and increase the appetite.
Ginger
Research suggests that ginger may reduce the effects of nausea and vomiting, although more studies are needed to confirm these findings. 1-2 teaspoons of fresh ginger in a cup of hot water just let it stand for 5 minutes and sweeten with a little honey. Pay attention to crystallized ginger. It contains a high proportion of sugar, so it should be consumed in moderation. You can also choose a Ginger shot from a combination of ginger juice, honey, lemon and coconut water, which perfectly hydrates you.
Bananas, rice, apple juice
These foods contain a lot of carbohydrates in the form of starch and fiber, so they are an ideal helper for nausea, vomiting and diarrhea. Similar foods include biscuits, oatmeal, melon and boiled potatoes.
Coconut water
Gastric nausea occurs when the gastric mucosa becomes inflamed. Coconut water can help reduce this inflammation. In addition, it contains minerals, such as potassium, which can help the body to rehydrate rapidly due to diarrhea or vomiting.
However, we do not recommend the following foods:
Fatty foods
They contain high amounts of difficult-to-digest fats, can irritate the stomach and worsen nausea.
Chilli
Chilli contains capsaicin, which can unpleasantly irritate the lining of the stomach. It causes his pain and causes general discomfort.
Milk products
Dairy products include sugar - lactose, which can be more difficult for the body to digest after diarrhea. The side effects are sometimes bloating and nausea.
Turn with constipation
In constipation, it is necessary to increase the intake of soluble fiber, which helps cleanse the intestines, but when there is an excess, it swells. You need to be patient and increase your intake of soluble fiber gradually.
Oatmeal and oat bran
A cup of oatmeal with water contains about 4 grams of fiber, which is about 16 percent of the recommended daily intake for adults. Even better for digestion than oatmeal are oat bran, which also contains fibrous peels.
Dried Fruit
All fruits are a good source of fiber, but dried fruits such as apricots, figs and prunes usually contain even more. In addition, they are rich in sorbitol, which can trigger intestinal activity. Prunes and apricots also contain polyphenols, a group of chemical compounds that have a positive effect on a number of healthy intestinal bacteria, such as Lactobacillus and Bifidobacterium. These bacteria contribute to the optimal function of the digestive tract.
Flax seeds
Flax seeds have a high content of soluble fibers, so they are especially good for supporting regular stool. They lower blood cholesterol levels and are also an excellent source of omega-3 fatty acids. Two tablespoons cover 20% of the recommended daily fiber intake and more than 100% omega-3 fatty acids.
But avoid these foods:
Processed food
They tend to be high in fat, salt and low in fiber. Fats are difficult to digest, while salt reduces the level of moisture in the stool.
Processed grains
White bread or white rice are also unsuitable. They are free of bran and germ, and therefore the parts that contain the most fiber.
Alcohol
Alcohol can cause dehydration and drain the water needed to soften the stool.
What do you remember about diseases?
The most important thing to realize is that prevention is always better than cure. In order for the cells of our immune system to function well, they need enough vitamins, minerals, amino acids, essential fatty acids and proteins.
If we have a fever or become ill, our body suggests that it is time to "slow down." The right diet helps the body respond quickly and effectively to the germs of viruses and bacterial infections. Quality rest, regular hydration and a diet rich in nutrients and vitamins will help us in particular.
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