If, in spite of your very best efforts, you, a partner or your child has come down with a cold or the flu this winter, diet will play an important role in recovery. For this reason you need to be conscious of a few key nutritional guidelines to speed up recovery and continue to strengthen the immune system. Here are some general best practices for diet and nutrition during recovery.
The obvious: drink those fluids! As most people know, taking in plenty of fluids is key for flushing out toxins, staying hydrated and eliminating the by-products of your illness. To prevent dehydration, drink plenty of water and pure fruit juices. Avoid diuretics such as tea and coffee, and you may wish to avoid dairy which can trigger congestion and produce phlegm.
Eat easily digestible proteins. This will help to keep your energy up, and help to give you strength for recovery. If you don’t have much of an appetite, nut butters or eggs are easy-to-eat choices and are also great for kids. Avoid anything high in fat like cheese or red meat, or things that may trigger an upset stomach.
Avoid alcoholic drinks, even as you start to feel better. Chances are you won’t be doing any drinking while you’re sick, but even in the early or late stages of illness, alcohol should be avoided. Not only does it dehydrate, alcohol is also a strain on your liver which is busy doing the work of detoxifying your body.
Eat vitamin-rich foods. Aim to get plenty of vitamin C and zinc. You will also want to maintain your usual levels of regular minerals and nutrients as much as possible by eating salads, vegetable soups and antioxidant-rich foods. Fruit and vegetables may not be palatable to you, so try a smoothie instead. Consider using spinach, kale, beets, berries, bananas and oranges. Add a scoop of protein powder or nut butter if you haven’t had much else to eat. This will go down smoothly, and won’t irritate a sore throat.
When you’re feeling better, remember to eat smart to boost your immune system. Yogurt is a great choice, as its probiotics can help to fight off disease-causing germs in the intestinal track, and maintain healthy gut bacteria. Garlic is thought to be another immune-booster. Its key ingredient allicin fights infection, and it may ward off certain intestinal cancers. Omega-3, found in salmon, mackerel and other fish, is a great anti-inflammatory that also protects the lungs.
In addition to a carefully planned and nutritious diet, make sure to get plenty of rest, avoid strenuous activity and monitor symptoms closely. If you’d like more information on immune-boosting protocols, Dr. Heins works with families to help them find a nutrition plan to optimize health and wellbeing at any age. Winter may be on its way out soon, but frequent changes in temperatures and unpredictable weather can make many anybody a target for illness. Prioritizing a nutrient-rich diet is one of the best ways to keep your family healthy.