Nutrition Corner with Dr D 

Diet for Common Cold: Boost Immunity with The Right Food

Did you know that what you eat can impact how quickly you recover from a common cold? While it's common knowledge that rest and hydration are key, there are specific foods that can help boost your immunity and speed up your recovery. On the flip side, certain foods can actually make your symptoms worse. In this article, we'll discuss the do's and don'ts of Diet for Common Cold, based on recent research studies.

Foods to Avoid:Sweets, Candies and Sodas: (Sugar suppresses the immune system)Sweets, candies, and sodas are some of the most common comfort foods people reach for when they're feeling under the weather. However, these sugary treats may actually do more harm than good when it comes to fighting off a common cold. Consuming sugar can weaken your immune system, making it harder for your body to fight off infections. A recent study published in the American Journal of Clinical Nutrition found that consuming 100 grams of sugar (which is equivalent to about two cans of soda) can suppress the activity of white blood cells for up to five hours. White blood cells play a crucial role in our immune system, as they are responsible for identifying and attacking viruses and bacteria that enter our body. Additionally, sugary foods can also increase inflammation in the body, which can further weaken the immune system. Chronic inflammation has been linked to a number of health issues, including cardiovascular disease and diabetes.

Ice Cold Drinks: (Ice cold drinks constrict blood vessels)When you're feeling under the weather, it's important to stay hydrated by drinking plenty of fluids. However, it's best to avoid ice-cold drinks, such as sodas or iced tea, as they can constrict blood vessels in your throat and make your cold symptoms worse. Ice-cold drinks can cause blood vessels in your throat to contract, which can make it harder for your body to fight off infections. This constriction can also make it harder for your body to warm up, which can lower your overall body temperature and prolong your cold symptoms. A study published in the journal Rhinology found that consuming ice-cold drinks can worsen symptoms of a cold, including nasal congestion and runny nose. Participants who consumed cold drinks experienced a worsening of their cold symptoms compared to those who drank warm beverages. Instead of ice-cold drinks, opt for warm teas or lukewarm water. Warm fluids can help soothe a sore throat and ease congestion by helping to thin out mucus. Additionally, some warm beverages, such as ginger tea or honey and lemon tea, can have additional health benefits that can help you recover from a cold more quickly.

Dairy Products: (Dairy products increase mucus production)Many people believe that consuming dairy products, such as milk, cheese, and yogurt, can help soothe a sore throat and ease congestion during a common cold. However, recent research suggests that dairy products may actually increase mucus production, making your symptoms worse. Dairy products contain a protein called casein, which can stimulate mucus production in some people. When you're already battling a cold, excess mucus can make it harder to breathe and exacerbate symptoms such as coughing and congestion. A study published in the journal Chest found that consuming dairy products can increase mucus production in the respiratory tract, making it harder to clear out. In the study, participants who consumed dairy products had thicker and stickier mucus than those who did not. Furthermore, dairy products can also be high in fat, which can increase inflammation in the body and further worsen your symptoms. So, if you're experiencing a cold, it's best to avoid dairy products until you start feeling better.

Foods to Increase in Diet:Protein - Chicken Soup: (Chicken soup has anti-inflammatory properties)Chicken soup is a classic home remedy for the common cold, and for good reason. Chicken soup contains anti-inflammatory properties that can help reduce inflammation in your nose and throat, making it easier to breathe. Additionally, the protein in chicken soup can help support your immune system, helping you recover more quickly. Recent studies have shown that chicken soup can indeed help alleviate symptoms of the common cold. The anti-inflammatory properties of chicken soup come from various ingredients, including chicken, vegetables, and herbs. One study published in the Chest Journal found that chicken soup has anti-inflammatory effects that can help reduce the severity of upper respiratory tract infections, such as the common cold. The study suggests that chicken soup may reduce inflammation in the body by inhibiting the movement of immune cells to sites of inflammation. Chicken soup is also a good source of protein, which is essential for repairing and building new tissues in the body. Protein helps support the immune system by providing the body with the necessary building blocks to produce immune cells that can fight off infections. Furthermore, chicken soup can be a good source of fluids, which is important for staying hydrated during a cold. Staying hydrated helps thin out mucus and reduces congestion, making it easier to breathe. So, next time you're feeling under the weather, consider whipping up a warm bowl of chicken soup. It can help reduce inflammation, provide your body with necessary protein, and keep you hydrated, all of which can help you recover from a cold more quickly.

High Vitamin C Sources: (Vitamin C boosts immunity)Vitamin C is well-known for its immune-boosting properties, and for good reason. Vitamin C helps stimulate the production of white blood cells, which are responsible for fighting off infections. When it comes to fighting off the common cold, vitamin C is one of the most well-known nutrients. Vitamin C is an antioxidant that helps protect the body against harmful free radicals that can damage cells and weaken the immune system. Studies have shown that vitamin C can help reduce the duration and severity of colds, and may even prevent them from occurring in the first place. One study published in the Cochrane Database of Systematic Reviews found that taking vitamin C supplements can reduce the incidence of colds in people exposed to cold environments or under heavy physical stress. While taking supplements can be an option, getting your daily dose of vitamin C through whole foods is always the preferred route. There are many foods that are high in vitamin C, including citrus fruits such as oranges, lemons, and grapefruits, as well as other fruits like kiwis and strawberries. Vegetables such as bell peppers, broccoli, and spinach are also excellent sources of vitamin C.

One interesting fact about vitamin C is that it can be destroyed by cooking and processing. Therefore, it's best to consume vitamin C-rich foods raw or lightly cooked to get the most benefits from this nutrient. Consuming foods high in vitamin C can help boost your immunity, reducing your risk of getting sick or helping you recover faster if you do get sick. So, make sure to incorporate plenty of vitamin C-rich foods into your diet, especially during cold and flu season. It can help keep your immune system strong and ready to fight off any viruses that come your way. Some great sources of vitamin C include oranges, kiwi, strawberries, and bell peppers. Plenty of Fluids - Warm Teas or Lukewarm Water: (Hydration helps loosen mucus)Staying hydrated is essential when you have a cold, as it can help thin out mucus and make it easier to clear out of your system. This can help alleviate congestion and reduce the severity of your symptoms. Additionally, dehydration can weaken your immune system, making it harder for your body to fight off the infection. Warm teas, such as ginger or chamomile tea, can be especially beneficial for people with a cold. Ginger has anti-inflammatory properties and can help reduce inflammation in the body, while chamomile tea can help soothe a sore throat and promote relaxation. Adding a bit of honey to your tea can also provide additional relief for a sore throat and cough. Lukewarm water is also a great option for staying hydrated while you're sick. Drinking cold water can constrict blood vessels and make your symptoms worse, while warm or lukewarm water can help soothe a sore throat and keep you hydrated without any negative effects. One thing to keep in mind when drinking fluids is to avoid beverages that can actually worsen your symptoms. For example, alcohol and caffeinated beverages can dehydrate you and make it harder for your body to fight off the infection. Sugary drinks can also suppress your immune system, making it harder for you to recover. In conclusion, the foods you eat can have a significant impact on how quickly you recover from a common cold. While it's important to avoid certain foods, such as sweets, dairy products, and ice-cold drinks, there are also specific foods that can help boost your immunity and speed up your recovery. By incorporating protein-rich chicken soup, high vitamin C sources, and plenty of warm fluids into your diet, you can give your body the nutrition support it needs to fight off infections and get back to feeling your best.

Home Page