Sneezing, fever, sore throat, cough, body aches and fatigue are making the rounds again. And when the flu hits, food may be the last thing on the mind. But what you eat, drink and avoid can make it easier for the body to cope with the illness.
Food cannot cure the flu. It also cannot guarantee that you will not catch it. But good nutrition, enough fluids and adequate rest support the body while it fights an infection.
Hydration Is The Most Important Factor
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Fever can make the body lose more water through sweating. Vomiting or diarrhea can increase fluid and electrolyte losses further. So, it is always advisable to keep sipping fluids like water, clear or light soups, tea, coconut water, or electrolyte drinks through the day.
Chicken soup can be particularly useful. The National Institutes of Health notes that chicken soup may have properties that support hydration, help with inflammation and promote mucus flow.
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What Should You Eat When You Have The Flu?
When fever, nausea or an upset stomach is involved, a large or heavy meal may be difficult to handle. So, it's better to start with small portions and eat more frequently if you can tolerate them.
Choosing meals like soft and easy-to-eat moong dal khichdi and light dalia is mostly a great idea. At the same time, eating the same thing when sick doesn't cheer anyone up. In such cases, fruits, soups, light salads prove to be great options. Eggs are also a good source of protein, but only when your appetite allows. Yoghurt is another good source of protein and also contains probiotics. Fruits like oranges, berries, kiwi, melon, papaya and more don't just feel refreshing but also provide vitamins, minerals and fluids.
The Mayo Clinic Health System recommends getting immune-supporting nutrients primarily through a balanced diet rather than relying on supplements. It also notes that vitamin C taken before cold symptoms begin may shorten their duration, but it does not prevent someone from getting sick. So, instead of reaching immediately for supplements, include vitamin C-rich foods such as oranges and other citrus fruits, strawberries, kiwi, tomatoes, and melons.
Foods To Avoid When You're Down With Flu And Fever
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1. Fried And Greasy Food
When the stomach is already unsettled, fried foods can be difficult to digest. OSF HealthCare recommends avoiding spicy or fried foods when sick because they can irritate the stomach and be harder to handle.
2.Alcohol
Alcohol is best avoided while you are sick. If fever, sweating, vomiting or diarrhea are already causing fluid loss, alcohol is not what the body needs.
3. Too Much Caffeine
Coffee, energy drinks and other heavily caffeinated beverages are not ideal when hydration is the priority, particularly if you are already experiencing stomach symptoms.
4. Very Spicy Food
That extra-spicy curry may sound tempting, but it can be irritating when you have nausea, stomach discomfort or a sore throat.
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5. Sugary Drinks
A fruit juice may look like a good choice when you're feeling unwell. However, packaged drinks can contain big amounts of added sugar.
6. Heavy Meals
No, you certainly don't need to force yourself to eat a full meal when you have no appetite.