With what seems like more than a dozen illnesses and diseases circulating this time of year (winter), many people (including me) are dealing with colds or flu-like illnesses that last longer than expected.
While you may turn to Sudafed, also pay attention to what you eat to strengthen your immune system and help fight off the cold.
Common home remedies for sickness range from chicken noodle soup to crackers, but why bore you and your taste buds? There are many more options available, but the key is to analyze your dishes and look for specific ingredients that will benefit you.
Here are some key ingredients to include (or avoid) in your cold-fighting arsenal:
Hydration
Hydration is key to fighting disease, but water doesn’t have to be the only method.
Water is the ideal method of hydration, so don’t eliminate it from your diet. Instead, look to supplement your water intake with other hydration methods.
I know myself and I’m not the best at drinking large amounts of water. Sometimes I need a special drink to feel better, especially when I’m sick. This is where electrolyte drinks come in.
While Gatorade is the preferred choice for many people, it often contains large amounts of sugar. Large amounts of sugar are not recommended when you are sick, as they can dehydrate you further, according to Hartford Healthcare.
The same goes for the popular electrolyte powders that you add to water, which are easy to have on hand at all times to use when necessary.
However, don’t rule out these powders completely, just look for the options that best suit you.
Liquid IV is a popular brand of electrolyte powders, but their regular line includes 10 to 11 grams of added sugar. For some people, that amount is fine, but if you’re looking to reduce your sugar intake, you can opt for their sugar-free options.
Another popular brand, and my favorite, is LMNT, which uses sodium and potassium for hydration and energy production. All of the brand’s flavors are sugar-free, including options like grapefruit, chili mango, citrus and raspberry.
But hydration is not only found in drinks, it is also in food!
The most hydrating foods include cucumbers, celery, lettuce, melons and berries.
And if all else fails, brothy soups are still a great option for hydration.
Ginger
Nausea is not pleasant at all. What comes next is even worse. But ginger can be your salvation.
According to the National Institute of Health, what makes ginger taste so spicy is also what makes it so effective at combating nausea. Ginger has been used to combat nausea and vomiting for thousands of years.
During my chemotherapy, nausea was almost inevitable. During my first treatment session, a dietitian sat down with me to go over a beneficial diet to help me recover. Foods to combat nausea were at the top of the list, with ginger being the most common solution.
My favorites were the chewy ginger candies, which I know sounds counterproductive, eating candy while sick. BUT, they really were very helpful in relieving nausea and there are many options with less sugar than most candy found in stores.
Some common brands include Gin-Gins, which contain only 7 grams of added sugar, Traditional Medicinals Organic Belly Comfort Lozenges, which have 3 grams of added sugar, and Prince of Peace ginger chews, which have 3 grams of added sugar.
If ginger isn’t your thing, many brands offer a variety of flavors to disguise the ginger taste, so try ones that suit your taste.
Another method of consuming ginger is through infusions, with a variety of options available in the tea section of most supermarkets.
What you should not eat
Unfortunately, it seems like there are more foods to avoid when you’re sick than there are options for what you can eat. Although I am of the opinion that when you are sick you should eat whatever you want, as it is better to eat something than to eat nothing, there are definitely some foods that you should avoid.
First, there are greasy foods, so it might be best to skip fried chicken and pizza. Large amounts of fat can often worsen an already delicate stomach.
Other foods and drinks you should avoid are those that can dehydrate you. These include foods high in sugar, alcohol, and caffeinated drinks.
Ultimately, listen to your body and try different methods to see what works best for you. Each person is different and reacts differently to remedies, so your way of recovering through diet may be different from someone else’s.
