You already know you need to keep hydrated, but eating the right foods can really help snuff out that sniffle, and other nasty symptoms synonymous with winter.
Want to avoid becoming sick this winter? Fighting your way through COVID, the flu or another ghastly seasonal bug? The foods and liquids we reach for immediately before, during and after illness can play a significant role in our recovery.
Whether it is by shortening the duration of a nasty cold, or getting you back to your pre-bug best quickly, here is the ultimate guide on what to reach for at each phase of an illness journey.
In the days beforehand
Super-load the vitamin C
It may be that you have been exposed to a bug or have that funny scratch in your throat, but at the first sign of a cold or flu it is time to act quickly. There is a small amount of research available to show that super-loading vitamin C when you feel a cold coming on can reduce the duration of infection by roughly one day. While this may not seem significant, it is certainly worth a try.
While the recommended daily intake for vitamin C is just 40 milligrams, you can super-load this to as much as 100 milligrams, as vitamin C is water-soluble and not likely to cause harm even if consumed at two to three times the recommended daily intake. This means that it is time to go hard on citrus fruit, juices, kiwifruit, tomatoes and berries.
Sip some bone broth
The other key superfood worth saturating yourself in is a bone-based soup, as there is some evidence to show that soup made with bone broth may improve immune function.
Research published in the American Journal of Therapeutics found that a molecule found in chicken soup and chicken bones, carnosine, helped the body’s immune system to fight the early stages of flu by inhibiting the migration of infected cells around the body.
This effect is probably mimicked with any kind of animal bones used to make “bone broth”, and there are many other nutritional benefits that come from consuming quality protein, vegies and fluid if your body is fighting infection.
When a bug strikes you down
Focus on hydration
When you’re ill, you may not feel like eating very much at all, which makes recovery even more challenging. Most important is to keep as hydrated as possible, especially if losing fluid via runny noses. If you can manage hot beverages such as soothing herbal teas with the medicinal benefits of ginger, olive leaf extract, turmeric, honey and echinacea, there is some evidence these herbals can support immune function.
If sipping water is the best you can manage, there is certainly some benefit to adding electrolytes to the water to help aid in the retention of fluid, and to help settle your stomach when you are feeling nauseous.
Keep it simple
While there are plenty of recommendations to sit down to a hearty soup or casserole when unwell, the reality is that you may barely be leaving the bed. As such, it is far more important for the body to have access to some simple forms of energy to help fuel the immune system as it works overtime to clear any infection.
Easily digested forms of carbohydrate such as plain toast with spread, crackers or a simple broth with rice are all good options if tolerated. You may also find that salty foods such as Vegemite, pre-made soups and easy-to-eat snacks such as pretzels offer small amounts of easily digestible fuel and are easy to tolerate compared with more complex meals.
Keep in mind that long periods without eating will only make nausea worse, so you are much better to snack lightly every hour or two, or sip on a sweet electrolyte solution, than go for long periods without eating anything.
Once you are on the mend
Focus on protein
When you finally feel like yourself again, chances are you may feel like demolishing a family-sized pizza. But after several days of not eating very much, the reality is your tummy will still be sensitive.
For this reason, while protein is important to help replenish the immune system after several days of not eating, lighter options are best. Think a hearty chicken soup, a simple pasta with a little meat sauce, a toasted ham and cheese sandwich or protein-based yoghurts and smoothies to help regain your strength.
If you have been taking a lot of medication, you may find that your digestive system is sensitive to dairy. As such, lactose-free options may be a better choice. Your regular appetite will likely return a few days later, which will be the sign that you are OK to eat normally again.
Super-load the fresh foods
To help refuel your immune system, fill up on brightly coloured fresh fruits and vegies. Think green smoothies, a daily serve or two of leafy greens, a red and orange vegetable or fruit every day and two to three cups of cooked vegies daily. Iron- and zinc-rich foods including seafood, lean red meat, shellfish, nuts and seeds will help to ensure the immune system has all the nutrients it needs.
And … the foods to avoid
Ultra-processed foods are known to have a negative effect on immune function. These include fried and fast foods, commercial pastries and snacks, sugary drinks and alcohol. This means that if you have come down with a cold or flu, it is certainly not the time to order in UberEats and wash it down with a soft drink. Nor is it time to swill loads of sugary soft drink along with lollies for a quick energy hit. Rather, minimising how much of these you eat will aid your recovery and immune function long term.
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Susie Burrell is an accredited practising dietitian and nutritionist.
