ANN/THE DAILY STAR – A weakened immune system increases your vulnerability to colds and the flu, but adopting healthy habits and a nutritious diet can help strengthen your defenses.
Prioritising rest, managing stress, and eating balanced meals are key to recovery.
Incorporating vitamin-rich foods, along with hydrating soups and stews, can reduce mucus build-up, ease congestion, and promote quicker healing during and after illness.
If your immune system is compromised, you’re more likely to catch a cold.
To boost your recovery, get seven to eight hours of sleep, minimise stress, and make healthier dietary choices.
Stay hydrated by drinking fluids like juice, tea, and soup, which help flush toxins from your body.
Focus on fruits and vegetables, particularly those rich in beta-carotene like sweet potatoes, broccoli, cauliflower, and carrots, as beta-carotene helps prevent mucus accumulation in the nose and lungs. Watermelon, pear, etc are also helpful as they help to rehydrate.
A cold or influenza often causes shortness of breath and suffocation. It is good to eat vitamin C rich foods at this time as vitamin C helps to keep histamine levels low. Also keep lemons, oranges, and tomatoes in your diet every day.
If you are not allergic to mushrooms, they help to boost up the cells that keep the immune system active. Beans, almonds, etc contain zinc which helps reduce the onset of colds at the initial phase.
To help alleviate headaches and congestion, consume food cooked with green chillies or chilli powder. These ingredients help prevent mucus build-up in the chest or head, allowing mucus to move more freely.
Garlic is beneficial for inhibiting the growth of bacteria, so consider using a small number of whole garlic in your cooking.
For sore throat relief, cloves are useful. Ginger is also helpful when dealing with the flu. You can drink ginger tea, or if you prefer, add raw ginger slices to cooking, salads, or chutneys.
Additionally, aim to take 500–1000 milligrammes (mg) of vitamin C daily. After recovering from the flu, cod liver oil, which contains vitamins A and D, is especially important. Vitamin A plays a key role in maintaining health post-influenza.
Serving tips
During influenza, people often lose their appetite, but eating is essential for maintaining health. However, do not force meals.
Instead, offer a variety of foods to help change the taste and nourish the body. Some examples include:
– Fresh fruit juice (without added sweeteners)
– Light chicken or vegetable stew seasoned with salt, pepper, and lemon juice
– Baked fish or roasted chicken
– Vegetable, chicken, or tomato soup
– Citrus-rich fruits like oranges, lemons, guavas, hog plums and grapefruit
– Warm water with lemon and honey
– Salads with lemon juice, vegetables, sprouts, and whole-grain bread
