When healthy eating is true about health: nutritionist – about what foods to remove and add for colds

Tea with ginger and lemon, milk with honey, vitamins C in capsules – you can find many recipes on the Internet for maintaining immunity. But it is much more important to eat a balanced diet, not to follow a strict diet and, conversely, not to overeat. At the same time, Natalie Makienko (@natali_makienko), a female nutritionist and creator of the author’s method of changing eating habits, believes that our nutrition should change not only depending on the season, but also on how we feel. Especially for, she told which foods should be included in the diet, and which should be discarded at the first symptoms of a cold. However, the expert immediately noted: her recommendations are not a treatment for ARVI, but only in combination with traditional drugs help the body to recover faster.

Natalie Makienko

female nutritionist, creator of the author’s method of changing eating habits, member of the International Association of Nutritionists, author of the book “A Strong Girl Is Tired … How to Defeat Stress and Forget About Disruptions in Eating”

– Our health is 60% dependent on what we eat. With the right product selection, you can even restore the female cycle, not to mention support the immune system. These or those ingredients can help to cope with the virus faster, to recover faster from an illness. And most importantly, it’s never too late to revise your diet and establish eating habits.

1. Water

At the first symptoms of a cold, it is important to follow a drinking regimen. But it is not necessary to get carried away and immediately increase the amount of water several times. Add just one glass to your usual rate. By the way, the water norm is strictly individual for everyone, it is calculated using a formula based on your weight and dietary habits. There should be no talk of any standard two liters. Also, do not trust the advice from the Internet and add lemon or honey to the water. These supplements are not suitable for everyone. In addition, honey requires enzymes to digest, time to digest, and water with honey is already a snack. Such a drink is not like water in properties, that is, it no longer has cleansing functions.

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2. Honey + ginger

Honey lowers the temperature, if any, builds up thermoregulation processes, has a bactericidal effect. If you are allergic to honey, you can replace it with maple syrup – of course, it is not equal in properties to honey, but it is better than nothing.

Ginger also suppresses inflammatory processes in the body, has an antioxidant effect, and speeds up metabolism.

A combination of honey and ginger is the best way to fight off colds in the early stages. I advise you to mix these two ingredients in proportions – 1 tbsp. spoon of honey and 1 cm of grated ginger, and use one (!) times a day during the week. You can also add ginger to the water.

When healthy eating is true about health: nutritionist - about what foods to remove and add for colds

3. Emollient products

For a sore throat, it is better to eat emollients. For this, boiled potatoes, avocados, bananas, cashews are suitable. Only you need to eat dishes from these ingredients until 17-00.

4. Foods containing protein

It is important to get protein during this period. Vegetable protein, such as wild rice, lentils, chickpeas, and quinoa, is best. From sources of animal protein, it is recommended to add eggs (yolk and white) to the diet.

5. Foods containing vitamin C

Vitamin C is number one in the fight against colds. Pay attention to citrus fruits (if there is no allergy), as well as kiwi, bell peppers, broccoli, asparagus, herbs.

6. Antioxidants

Antioxidant foods increase resistance to infections, accelerate recovery. These include berries (especially in terms of the amount of nutrients, cranberries, rose hips, black currants and blueberries are leading), fruits (grapefruit, lemon, tangerine), vegetables (carrots, pumpkin, tomatoes, red bell peppers, Brussels sprouts).

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7. Tea tree essential oil

This is not really about nutrition, but it is also important for well-being and a speedy recovery. Tea tree oil can be ordered at a pharmacy or in an online store, just beware of counterfeits – a natural product should cost at least 600-800 rubles. Apply a drop of oil to your skin (such as your wrist) or clothing, especially if you need to go outside. The tea tree scent has a strong antiseptic and antibacterial effect. And as an additional property – the stimulation of mental abilities.

Bonus: physical activity

Some people, at the first symptoms of a cold, try to lie more and lead an immobile lifestyle. This only makes the situation worse. If there is no high fever and the stage of the disease has just begun, do not neglect physical activity. This is, of course, not about intense cardio loads and strength exercises, but about moderate activity. Just walking around or doing household chores, such as cleaning a room, is enough.

What foods to exclude

Alcohol. Its benefits are a myth. Alcohol, which is found in vodka and dry wine, negatively affects all the body’s resources. Especially during the first stages of a viral disease, when the throat hurts. Alcohol will only dry out your throat even more and provoke a dry cough. Also, alcohol is hardly a stress reliever.

Caffeine strongly dehydrates the body, so it should also be excluded. But if you are a coffee lover, then it is better to cut the dose in half, and not give up completely (this will be stress for the body).

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Red meat should be removed from the diet altogether due to the fact that the body needs a lot of energy to digest it, and we need to direct energy to recovery. If you have anemia, substitute lentils for this product. Even if you previously consumed red meat every day, giving it up for 3-5 days will not be harmful.

Animal protein and dairy products it is better to cut and completely remove after 19-00. The reason is the same as with red meat.

White sugar. You have probably heard about its dangers more than once. During a cold, it is better to remove sweets from the diet. If it’s hard, look for natural syrups (like maple) or coconut sugar. Also try to exclude desserts and wheat flour dishes.

White round grain rice feeds pathogenic microflora. Replace it with wild rice.

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