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When you have the flu, you often feel tired and have no appetite. However, without proper nutrition, your immune system weakens, making it difficult to fight off illnesses...
1. What are the recommended foods when you have the flu?
When you have the flu, you often feel tired and have no appetite. However, without proper nutrition, your immune system weakens, making it difficult to fight off illnesses, especially amid recent outbreaks. So, even if you don't feel like eating, try to remember the foods recommended by doctors to boost your health.
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The best beverage for you when you have the flu is lukewarm water. Ian Nellectan, MD, of Stanford Health Care explains: 'When the body is infected, the metabolism rate increases, causing you to lose water. Therefore, you should drink plenty of water to replenish what's lost.'
Nellectan also advises us to steer clear of soda, sports drinks, and fruit juices as they contain high sugar content. Consuming too much sugar can lead to diarrhea, causing you to lose even more water.
Jessica Cheng, MD, of the University of California Davis Health adds: 'When feeling a bit fatigued, adding a little sugar can instantly invigorate you. But the high sugar content in beverages like soda, fruit juice can cause diarrhea. So, for those experiencing symptoms of diarrhea or stomach pain due to flu, should avoid them.'
For beverages with low sugar content like coffee and tea, opt for products without caffeine. Caffeine can trigger headaches, restlessness, anxiety, especially when combined with over-the-counter cold and flu medications. Alcohol is also excluded from the recommended list as it can lead to dehydration.
The flu always comes with a range of uncomfortable symptoms such as muscle pain, runny nose, vomiting, and diarrhea. These symptoms not only dehydrate you but also deplete essential nutrients and calories (which are key to providing energy to fight off infection).
That's why in addition to drinking more water, you need to incorporate these foods to boost your immunity. Charles Peters, MD, of Mayo Clinic Health System, recommends these foods: Broth (meat broth, bone broth), chicken soup, yogurt, fruits rich in vitamin C, leafy greens, broccoli, oatmeal porridge, pepper, horse radish.
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Broth and chicken soup contain a significant amount of sodium, which helps replenish electrolytes and keep you hydrated. However, for those with sodium restrictions due to illness, it's advisable to consult your doctor.
Yogurt is rich in protein, calcium, zinc, vitamin B, and Vitamin D, which help reduce intestinal distress. It also contains some probiotics that support healthy digestion. This is a food to consider for individuals with flu or nausea.
Green tea, kale, and fruits (such as oranges, strawberries, pineapples, kiwis, and mangoes) provide you with a rich source of vitamin C, helping shorten the duration of your illness. Vitamin C is also particularly effective in fighting common colds. The fiber in oatmeal can help alleviate digestive issues. Preliminary studies suggest garlic and ginseng are also beneficial. However, more clear scientific evidence is needed to confirm their effectiveness for the majority of people.
During flu, we often experience loss of appetite, spend the whole day in bed, so if you have to choose between eating and drinking, what's the reasonable answer? Jessica Cheng suggests: 'Supplementing fluids is more important than food intake during severe illness. When you have a fever, your body needs more energy. It's crucial to stay well-hydrated, always providing adequate electrolytes to your body. Maintaining proper hydration is your top priority. You may not feel hungry when you have the flu, and that's completely normal.'
Source: trithucvn
