When the flu gets you down, your body goes into battle mode, fighting off the viral infection with all its might. Between fever, sore throat, congestion, and body aches, all you would want to do is curl up and wait it out. While rest is non-negotiable, what you eat during this time is crucial. The right foods can soothe your symptoms, boost your immune system, and help you recover faster. Whether it’s a bowl of warm, nourishing soup, a comforting cup of spiced tea, or simple meals that are easy on the stomach, your diet is a powerful tool in your recovery arsenal.
To understand what you should eat during a cold and flu, the OnlyMyHealth team interacted with Dr Prachi Mhaskar, an Ayurveda doctor and Nutrition Consultant, Mumbai.
The flu is the body’s response to a viral infection, often triggered during seasonal changes. According to Dr Mhaskar, “The right foods and drinks not only ease discomfort but also give your immune system the support it needs to fight off the infection.”
Foods and Drinks to Soothe Flu Symptoms
Spicy Teas to Induce Sweating
Dr Mhaskar suggests sipping on simple spicy teas such as cinnamon, ginger, or cardamom tea. These teas not only help induce sweating, which can regulate body temperature, but also provide a comforting warmth. Masala tea is another excellent option to stimulate circulation and relieve congestion.
Hydration is Key
According to the Center for Disease Control and Prevention, flu causes dehydration, so it's crucial to keep drinking fluids. Opt for warm or hot water throughout the day to stay hydrated and manage viral infections effectively.
Also read: Why Do You Cough After Eating? Here’s What It Could Mean
Simple, Easy-to-Digest Meals
When battling the flu, your digestive system might feel sluggish. Dr Mhaskar recommends dal-khichadi as a perfect meal. It's light, nutritious, and easy on the stomach, providing energy without overburdening the body.
Chicken Soup
If you're a non-vegetarian, chicken soup is a go-to remedy. "Chicken soup helps reduce nasal congestion, soothes a sore throat, and provides essential nutrients that the body needs to recover," shares Dr Mhaskar.
Avoid Dairy (With Exceptions)
Studies show that dairy products can increase mucus production and worsen congestion, so it's best to avoid them. However, if you have a sore throat, a cup of turmeric milk made with cow's milk can work wonders. Turmeric is known for its anti-inflammatory and immune-boosting properties.
Herbal Decoctions
To combat fever, Dr Mhaskar recommends preparing a decoction with 20 fresh basil leaves, a small piece of ginger, and five black peppercorns. Boil these ingredients together and drink the infusion to support the body's defence mechanisms.
Garlic
Dr Mhaskar emphasises the importance of including garlic in your meals. “Garlic is a potent antibacterial, antiviral, and antifungal agent. It can enhance immunity and help fight infections,” she explains. Adding garlic to soups or sautéed vegetables can provide both flavour and health benefits.
Also read: Causes Of Lingering Cough After A Cold And When To See A Doctor
Foods to Avoid
Certain foods can aggravate flu symptoms:
- Heavy, greasy foods: These are difficult to digest and may worsen nausea or fatigue.
- Cold or sugary drinks: These can irritate the throat and delay recovery.
- Processed foods: They lack the essential nutrients needed for a speedy recovery.
Home Remedies for Flu Relief
In addition to dietary changes, these remedies can ease discomfort:
- Sweating it out: Wrap yourself in a blanket or sip spicy tea to promote sweating, which helps regulate body temperature.
- Sponging with Rose Water: Sponge your forehead and body with cold water infused with a teaspoon of rose water for a cooling effect.
Conclusion
Nutrition and hydration are vital components of flu recovery. Dr Mhaskar’s Ayurvedic approach highlights simple, natural remedies and easily digestible foods to ease symptoms. Incorporate these dietary suggestions to help your body recover faster and stay nourished through the illness. Remember, while these tips are beneficial, consult your healthcare provider if symptoms persist or worsen.