Protecting Health During Winter Illnesses
As winter rolls in, many Americans are considering ways to safeguard their health against the common illnesses that flourish this time of year. Building a robust immune system, it seems, involves consuming plenty of citrus fruits and fresh vegetables.
But what about when you catch a cold or the flu? I mean, which foods can actually help you recover, and which might just make you feel worse?
Foods to Avoid When Sick
Experts have weighed in on this topic, highlighting some surprisingly common foods that are less than helpful when you’re feeling ill. Here are four to steer clear of:
1. Spicy Foods
It can be really tempting to reach for spicy foods, especially when your taste buds are off, but that might not be a wise choice. Dr. Michael Edney, who practices in Florida, mentions that while spicy foods contain capsaicin—known for its anti-inflammatory properties—they can exacerbate throat irritation and coughing.
He points out that the choice to indulge should really depend on how you’re feeling overall. Will Bruciewicz, a gastroenterologist from South Carolina, echoes this sentiment, calling spicy foods a “double-edged sword” with both potential benefits and possible throat irritation.
2. Alcohol
This one is a bit of a no-brainer. Alcohol can severely compromise your immune system, disrupting communication among immune cells and causing inflammation. Plus, it can lead to dehydration—a big issue when you’re already unwell. Just a single drink may also negatively affect your sleep. Edney describes alcohol as a “triple threat” due to its ability to dehydrate, disrupt immunity, and cause systemic damage.
3. Fried and Greasy Foods
When you’re feeling under the weather, a bag of chips might sound irresistible. However, fried and greasy foods can slow down your digestion and worsen symptoms like nausea and bloating, which is really the last thing you want. Edney highlights how these foods can throw off your gut health, recommending instead lighter, easily digestible options.
4. Sweet Drinks
Unless it’s an electrolyte drink like Gatorade, sugary beverages should generally be avoided. Such drinks can weaken your immune response, intensify inflammation, and delay recovery, according to experts. They spike your blood sugar and can lead to dehydration—again, really not what you need when you’re feeling sick.
Healthy Alternatives
So, what should you eat instead when you’re feeling poorly? Wellness expert Jessica Mack suggests focusing on “kind, hydrating foods” that support your immune system. Think along the lines of hot soups, herbal teas, simple grains like oatmeal, and fruits such as bananas and berries. Leafy greens and lean plant proteins like lentils or tofu can also be great additions to your recovery diet.
Coconut water and diluted fruit juices can serve as more hydrating options, steering clear of those sugary alternatives. Simple, nutritious choices are, in fact, the way to go to aid in your recovery while keeping your body well-supported during illness.
