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Knowing what to do when you have the flu will help reduce the effects of being sick and help you recover more quickly. Getting the flu shot lessens your chances of getting the flu. If you do come down with the flu, be prepared to hunker down for at least a couple of days and take care of yourself to recover quickly and prevent spreading it to your family or others outside of your home.
The food you eat and drink will greatly affect how you feel when you are sick. Weโve compiled a list of good eating standards to keep in mind when you are sick.
What to eat and drink when you have the flu
The flu is often accompanied by a high fever that can lead to serious dehydration if you arenโt careful. This means you should consume tons of liquids. Additionally, you want to give your body a boost of virus-fighting nutrients to give you energy.
Pedialyte, water, or non-sugar sports drinks
Staying hydrated is one of the most important things you can do whether you or your child has the flu. Drink at least 64 ounces of water every day when sick. While this is good practice every day, it's vital when sick. You can substitute water with Pedialyte or non-sugar sports drinks to restore electrolytes in your body and to improve energy levels. You can also drink soothing herbal teas that have antioxidant properties and help soothe a sore throat.
Chicken soup
Chicken soup, particularly the bone broth, has a lot of healing properties for someone with the flu. โBone broth is high in protein, sodium, and potassium โ all of which helps to increase hydration and boost immune cell production,โ Dr. Mariea Snell, assistant director of the Online Doctor of Nursing Practice program at Maryville University, told Mom.com.
Additionally, studies show that chicken soup helps reduce the upper respiratory symptoms of a cold. Donโt forget that all the vegetables and protein help provide you with energy, anti-inflammatory nutrients, and a lot of needed vitamins. The salt in the warm broth will also soothe a sore throat.
Garlic
While you may feel that garlic is great to help prevent the flu with its anti-oxidant properties, it is also good to eat once youโre already sick. Make sure it is cooked well to prevent stomach issues. Garlicโs immune-boosting properties will help reduce the symptoms of the flu and help you feel better faster.
Non-sugar yogurt
Yogurt helps soothe a sore throat and has a ton of probiotics that aid in digestion and absorbing nutrients to boost your immune system. Make sure the yogurt isnโt filled with sugar because this can increase congestion, defeating the attempt to make yourself feel better.
Vitamin C-rich fruits and vegetables
Citrus fruits, berries, spinach, and kale are all great foods to eat or snack on while you are sick with the flu. These all contain vitamin C, while the leafy greens also contain vitamin E. These both help build your immunity system to fight the flu. You can eat them raw, in a smoothie, or lightly cook them. Donโt overcook them because that will take away the health properties.
Cayenne pepper
One of the most aggravating symptoms of the flu is congestion. I swear, my nose can feel like a circus cannon waiting to explode. Cayenne pepper has capsaicin in it, which is known to help reduce congestion. You can add cayenne pepper to your chicken broth or even your tea. Other peppers and horseradish provide similar relief.
What to avoid drinking and eating when you have the flu
When you donโt feel well, comfort food will always provide emotional relief and getting some nutrients will help fuel energy and recovery. However, there are some foods and drinks that may exacerbate flu symptoms.
Here are five things to avoid eating and drinking when fighting the flu:
- Sugar: Sugary food can increase congestion and make you feel worse.
- Alcohol: Alcoholic beverages are dehydrating and reduce your immune systemโs strength.
- Processed foods: Fast food and junk food are often empty calories that donโt contain the same level of nutrition that fresh, whole foods do.
- Caffeine: Coffee, black tea, and soda are dehydrating drinks and often contain added sugar.
- Hard or jagged food: Densely textured foods (chips or crackers) can aggravate a sore throat, leading to more coughing and discomfort.
Of course, the best thing to avoid is getting the flu to begin with. Wisconsin mom Becky Kopitzke drives this notion home. โMy favorite comfort food is the flu shot,โ she told Mom.com.
Breastfeeding while sick with the flu
If you have the flu, continue to breastfeed. Dr. Becky Dixon, of Riley Childrenโs Health, advised Mom.com. โEven if a mom is ill, herself, she can pass on infection-fighting properties to her infant through breast milk. So, keep breastfeeding even if you catch the flu.โ
Continue to wash your hands and limit exposure, but breastfeeding is definitely helpful.