Cold and flu symptoms can leave us feeling under the weather, grumpy and exhausted, but paying attention to what we eat and drink can go a long way to helping us feel stronger – and can even shorten recovery time. We offer up some pantry essentials and a few tips to help you fortify yourself as the cold and flu season approaches.
Good old garlic
While the idea of chewing on raw garlic cloves may not be that appealing, consider this: garlic contains a compound called allicin that has antimicrobial and antibacterial properties. When you feel a cold or the flu coming on, chew a raw clove every three to four hours, or if it’s more palatable, cut the clove into pieces and swallow them as you would pills, or crush the clove and mix with honey.
Onions have similar properties, so if garlic is a no-no, try to eat several servings of onion a day – for example, in salad instead.
Warm soup
“Chicken soup is a winner!” says Port Elizabeth-based dietician René Smalberger. “This trusted elixir really does help us feel better and the main reason is that it contains salts, which help to stabilise the body’s electrolytes.” The broth also keeps you hydrated and, as it’s warm, raises your body temperature slightly, which opens the airways and helps loosen mucus secretions.
Medical experts agree that it doesn’t have to be chicken soup as any hot broth will have the same benefits. However, some research has suggested that chicken soup in particular could help reduce the inflammation associated with colds and flu, thus providing some symptom relief.
Zinc
Found in animal proteins (beef, lamb, chicken), yoghurt, pumpkin seeds, cashew nuts and mushrooms, this trace element plays a vital role in a number of functions in the body and is a powerful antioxidant and anti-inflammatory. Zinc boosts immune function by contributing to the development of white blood cells that function to defend your body from infections.
Note: It’s wise to chat to your Clicks pharmacist before taking a zinc supplement as it may interfere with other medications.
Herbs and spices
“Peppermint and eucalyptus teas, and fresh ginger and honey infusions can offer respite for blocked airway passages, while gargling with salt helps relieve a sore throat,” advises Smalberger.
Turmeric is also being hailed for its anti-inflammatory and antioxidant properties, and while normally added to flavour curries (a good comfort food), it’s also used in traditional Indian cold and flu remedies mixed with warm milk, honey, ginger and a dash of black pepper.
5 top tips to feel better
1. “When you first feel that telltale tingle or scratch in your throat, take a vitamin C supplement – 1 000mg for a day or two, and then maintain on 500mg per day,” advises Smalberger.
2. Flu may cause nausea and/or a loss of appetite. “Even though you may not feel like eating, you still need to consume enough energy while you recover. Here bland and/or cold foods like crackers, and mashed bananas are a good idea,” says Smalberger.
4. Stay hydrated and rest!
5. “Avoid alcohol, which weakens the immune system and dehydrates you,” warns Smalberger. “It can also interfere with any medication you may be taking and result in adverse side effects.”
6. Avoid fatty, rich and fried foods – these can make you nauseous and negatively effect nutrient absorption. “Excessive sugar is also a no-no as it acts like ‘food’ for bacteria,” she says.
How Clicks Clinics can help you during the flu season
Book an appointment for a flu vaccination at a Clicks Clinic by calling 0860 254 257 or visiting Clicks Clinics online. The good news is that most medical aids now cover the flu vaccination and sometimes even reward members.
Take note that the following people cannot get vaccinated:
- Babies younger than 6 months
- Anyone allergic to eggs
- Anyone who already has a fever
- Anyone who has shown a past reaction to a vaccine
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