The summer is thankfully receding and we are ready to welcome the best time of the year. However, as winter begins, a bout of cold or flu virus is quite common. Children are usually extremely susceptible and before you know it, the entire family is under the weather. The trip to the doctor begins, you start popping the pills but the time it will take to recover can’t be changed. So the least you can do is alleviate your symptoms and feed your cold, some nutrients.
FLUIDS: YOUR WEAPON AGAINST COLD
When you suffer a bout of cold, your body is fighting an infection, so it needs some nutrient dense calories to support the high metabolic rate for you to feel better. The age old remedy is to stay hydrated. Drink plenty of fluids. Hot or cold beverages replace fluids that are lost through increased sweating. By drinking hot fluids like soups and bone broths, it prevents the mucus in your nose, throat and lungs from becoming thick. Thinner the mucus, the easier to expel from the body.
The lining of the upper respiratory tract sometimes tends to get dry and your nose bleeds at times. Drinking hot fluids and beverages keeps the upper respiratory tract moist. It also eases sore throat symptoms.
WHAT TO EAT
Also at this time, your body needs a steady supply of nutrients as it needs to fight the attacking virus. Here are a few pointers:
- Your diet should consist of quality proteins like soft boiled eggs, poached eggs, steamed salmon, a bowl of hot khichdi, bone broth soups, vegetable soups, lentil based soups, meat or chicken stews. Carrots, beetroot, spinach, kale, oranges and smoothie with probiotics are great too as these foods supply the proteins, omega 3 fatty acids, Vitamin A, C, E, folates, selenium and iron which are all essential for strengthening our immune system.
- Green smoothies are a great option this time around to build the immunity.
- Green smoothies not only hydrate you but also provide the antioxidants to fight the flu virus.
- Add Strawberries, oranges, kiwi, gooseberries, blueberries, raspberries, spinach, kale, for its Vit C and flavonoids.
- Drinking Hot Teas like Chamomile , green teas with some good quality honey, ginger and turmeric will ease your nasal congestion and improve the mucus flow. The antioxidants in the tea will also fight the infection and improve immunity.
- Honey also acts as a mild cough suppressant. Kids benefit a lot from a just a tablespoon of honey mixed with tulsi leaves juice and turmeric. These are all age old remedies but now their effects are being studied and documented widely.
- Always have some B complex, omega 3 fish oils and probiotics as the gut is very sensitive with all the medications and needs the healing too. The probiotic yogurt or kefir which is fermented milk produce more friendly bacteria in the gut and stimulate your immune system .
- Adding 50 mg of Zinc supplements at the onset of your cold also sometimes arrests the problem in the beginning itself.
- Adding Vitamin C supplements while the cold lasts, improve immunity too and lessens the time of your suffering.
Ensure you soak up the morning sun. Not only will you enjoy the warmth of the sun but will absorb 80 per cent of your Vitamin D from it which no diet can help you with at that rate. Vitamin D is needed beyond your bone health. You need it for strong immunity, better hormonal health, low incidence of metabolic disorders, better mood and better everything.