Support from plate
Nutrition during the flu
Common colds and flu are manifested through various symptoms in the area of the throat, nose, ears and / or sinus, and occur mostly in autumn and winter months.
People of all ages, especially children, old and chronic patients, as well as persons with impaired immunity, are diseased. Thus, prevention is based on the strengthening of immunity and the reduction of risk factors for the onset of cold and flu.
Best support for the immune system will result in a balanced diet, regularly dealing with moderate physical activity, sufficiently quality sleep and avoiding stress as one of the risk factors for the emergence of immunity decline.
Nutrition must never be too abundant, but balanced and in line with individual needs. Only then does it have the role of providing all the necessary nutrients for the proper functioning of all organs and organic systems, and therefore has the role of protectors from various diseases precisely through the strengthening of the immune system.
If the diet is too abundant or insufficient for a long period of time, the development of diseases associated with inadequate food intake is most common.
So, also in winter months, nutrition, although it should be somewhat more abundant than in the summer months, must not be too abundant, as it usually happens due to numerous feasts and New Year’s celebrations.
Moderation and diversity are the key to balanced and proper nutrition.
In order to prevent the flu and cold, adhere to, as always, the basic principles of proper nutrition, slightly modified depending on the individual and current needs of the body. Nutrition should always be rich in whole grains of cereals, vegetables and fruits, and poor in sugar and saturated fats. Therefore, keeping a pyramid of food is necessary in order to plan proper nutrition.
- In the winter months, the menu should be expanded with foods rich in vitamins C, E and A, but also minerals – zinc, copper and selenium. There is evidence that high-dose vitamin C shortens duration and alleviates cold symptoms, and also acts as a good prevention in winter months. Several studies have shown that zinc intake can increase resistance to respiratory and other infections, especially in children and elderly people whose diets, as observed, are often poor in zinc.
- Water, teas, soups, squeezed juices and similar drinks prevent dehydration, help in moistening the mucous membrane of the nose and throat and in the release of mucus causing congestion of the airway. Warm beverages relieve symptoms of a sore throat.
- Honey due to its consistency it helps to reduce the irritation of the mucous membranes of the throat.
- Chicken soup is otherwise called “Jewish penicillin”, thanks to a Jewish doctor who in the 12th century prescribed this soup as a medicine. Mildly the therapeutic effect of chicken soup in relieving the symptoms of influenza has been confirmed by modern science, so in the reputable magazine New England Journal of Medicine it is said that it possesses the mild properties of antibiotics and decongestants.
- Black and white onions should be taken daily, in addition to various meals.
- At this time of the year, as in every other case, more quantities of coffee, alcohol or beverages containing caffeine should be avoided due to the dehydration effect of caffeine, but also because of all other side effects for health. Coffee should be reduced to a minimum, and priority should be given to herbal teas, caffeinated coffee, cereal-based beverages, freshly frozen fruit and vegetable juices. It is important not to neglect the health of the digestive organs because it is directly related to the strength of your defense system. “Good bacteria” that live in the colon and the balance of the intestinal microflora are responsible for overall health. Therefore, include a good fermented dairy product in your daily diet. Black and white onion consume an effect similar to the effect of antibiotics in our body, as these foods contain natural substances that favorably affect the immune system.
- If you have not lost your appetite due to a cold or flu, with meals, as an attachment, include the ren and mustard or eat spicy food with pepper, chilli, hot red pepper, kari, and the like.
What is very important for our overall health is rest and life without stress. It’s easy to say, but it’s hard not to worry and be relaxed. However, try to relieve yourself of pressure, and spend your free time in the company of people who love you and who do not burden you.
We do not need to emphasize the harmfulness of smoking, and if you can not stop smoking, the more often you aerate your living and work space, the more often you wash your hands, spend more time in clean, fresh air, engage in moderate physical activity in the open, in the form light stroll and of course think about going to a counseling center where you will find all the necessary help in quitting smoking.
If you get a cold or flu, however, consult your doctor and follow the following guidelines in the diet. Loss of appetite is a normal esophagus and coldness, so you should consume foods in smaller quantities than usual, and if you do not eat, do not force yourself, but only take care of the intake and recovery of lost fluid, while vitamins and minerals you can compensate using supplements, again best in consultation with the expert.
In case of cold and other upper respiratory tract infections.
Daily intake as much hot drinks as possible, either in the form of broth, soup, teas, warm lemonade, warm juices of freshly fried fruit or vegetables. Cold, carbonated beverages with ice slow down the emptying of the mucous membrane of the mucous membranes and therefore, they should be completely avoided during the cold.
Milk products, cream soup, pudding are allowed, but in smaller quantities than usual.
For a quick recovery, there is a need for sleep and much more rest during the day. If you have a problem with sleeping, pay attention to the amount of caffeine you enter daily, which you often use tea without caffeine, herbal teas, and avoid coffee after 17h.
In case of flu, fever, vomiting and / or diarrhea:
- If your symptoms include fever and / or vomiting, consult a doctor.
- In case of vomiting, do not eat or drink for at least an hour after vomiting. Then try to take a couple of sips of water, so repeat it every 10-15 min. After several hours after vomiting, you can take larger amounts of fluid to compensate lost liquid and prevent dehydration. Gradually intake some food into your diet. At first, bread toast, fatless biscuits and the like.
- In the case of diarrhea, take a few bites of banana, apple juice, tea and, if necessary, rice cooked on water.