What Should I Eat When Im Sick? The last thing anyone wants to do when they’re sick is to spend time cooking. While it’s not the most enjoyable thing in the world, eating the right foods can help you feel better faster. What should i eat when i am sick? These tips will help you nourish your body while curing your cold or flu. his article will help guide you through exactly what you should be eating if you’re sick and trying to speed up your recovery process.
What Should I Eat When Im Sick
It may be challenging for a sick individual to get an appetite. But it’s crucial to eat and drink, especially when you’re feeling under the weather.
Different foods are effective against various illnesses. Foods that would not help someone who is feeling sick may be beneficial to someone with a sore throat.
The foods that persons with common ailments should eat and stay away from are listed in this article.
Colds and flu
Cold and flu symptoms may include a sore throat, a cough, and a clogged nose. The immune system can be strengthened and inflammation and congestion can be reduced by eating the following foods.
1. Herbal teas
When experiencing cold and flu symptoms, it is important to stay hydrated. Herbal teas are refreshing, and breathing in their steam can help to clear mucus from the sinuses.
Adding ground turmeric to a cup of hot water may help to relieve a sore throat. Research suggests that turmeric has both anti-inflammatory and antiseptic properties.
Tea leaves are abundant in natural plant compounds, such as polyphenols, flavonoids, and catechins. These stimulate the immune system. Catechins, in particular, may protect against certain types of influenza virus.
Some people recommend drinking Echinacea tea to shorten the duration of cold and flu symptoms. However, this effect has yet to be proven by scientific research.
2. Honey
A bacterial infection may be the cause of a sore throat. Antimicrobials in honey are abundant and aid in the healing of several kinds of infections.
Although it shouldn’t be given to infants less than 12 months, honey may be useful in treating children’s coughs.
In a 2018 review, honey was put up against popular over-the-counter children’s cough medicines, a placebo, and no treatment.
The researchers discovered that salbutamol and diphenhydramine, two substances frequently included in cough treatments, did not appear to be as effective as honey. Dextromethorphan, another widely used component, and honey also had comparable effects.
The majority of the studies included in the study only examined 1-night acute coughs, so the results were constrained.
3. Citrus fruits and berries
Oranges, lemons, and grapefruits are just a few examples of citrus fruits that are rich in vitamin C and flavonoids. These increase immunity and reduce inflammation, both of which could aid in battling a fever.
According to some research, the flavonoid quercetin, which is also present in berries, may aid in the treatment of rhinovirus infections. The majority of common colds are brought on by this virus.
Fruit juices that are frozen and mushy can frequently relieve sore throats.
Foods to eat when sick
Dunn says that when you think about what foods to eat when you’re sick, think about it as three basic categories:
- What to eat or drink when you’re dehydrated (or to avoid becoming dehydrated).
- What to eat or drink when your gut is sick (like diarrhea).
- What to eat or drink when you feel nauseous (or have a stomachache).
What to eat when you’re dehydrated
When you’re ill and feeling lousy, you might not be hungry or feel like you can’t swallow anything. But if you don’t eat or drink, dehydration can develop very quickly.
Dehydration is frequently a major factor in illness and poor health, says Dunn. “It could be that you’re passing gas or needing to use the restroom every five minutes. Or perhaps your condition is so bad that you aren’t even hungry.
But one of the main reasons why unwell people visit the emergency room is dehydration.
If you’re really dehydrated, you can go unconscious and fall and smash your head. Rapid medical intervention is necessary for moderate to severe dehydration. Dehydration can result in seizures, bladder or renal issues, and could be life-threatening if addressed.
What you should eat and drink to rehydrate yourself or prevent dehydration are listed below:
- Beverages. It doesn’t matter if it’s hot, cold or room temperature – any type of liquid is going to help combat dehydration. Just try to sip liquids steadily throughout the day. Aim for water, electrolyte or sports drinks, coffee, teas, juice, soda or carbonated water.
- Soup. There’s a reason that chicken noodle soup is most people’s go-to when they don’t feel well. It’s typically more filling than plain water since it contains more calories, protein and vitamins. It’s also a good source of liquids and electrolytes. But if this traditional soup doesn’t sound appealing to you, try out other types of soups and broths for additional calories and hydration. Plus, soup in general can act as a natural decongestion when served hot.
- Foods that are mainly liquid. If you’re having a hard time drinking fluids, aim for foods that are mainly liquid, but served cold or frozen. Try foods like ice cream, popsicles, Jell-O and pudding.
- Fruit. Fresh fruit contains many important vitamins, minerals and antioxidants that your body needs – even when you’re not sick! Eating fruit when you’re feeling under the weather can provide a nutrient boost, as well as hydration. Aim for juicy fruits that are made up of mostly water, like melons, berries, oranges and grapes.
What to eat when your gut is sick
When food passes through your body too quickly, it causes diarrhea. You should concentrate on consuming meals that can slow down that process, therefore go for things that have soluble fiber. This kind of fiber thickens the stool and gives it shape, which helps it move more slowly.
According to Dunn, you should avoid or consume less coffee and sugar alcohols if your stomach is upset. Your digestive tract may become overstimulated by caffeine, which will worsen diarrhea. Because sugar alcohols are not absorbed in the gut but rather remain in the large intestine, they might cause bloating, stomach pain, and more diarrhea.
Here’s what to eat and drink when your gut is sick:
- Anything on the BRAT diet. Mom was right. Eat a diet that follows the acronym, BRAT – bananas, rice, applesauce and toast. Most people suffering from diarrhea can tolerate a few of these simple foods.
- Bland foods. Although not super exciting, very plain and bland foods can help ease symptoms. Try pasta, dry cereals, oatmeal, bread and crackers. But bland doesn’t mean you can’t add protein or veggies into the mix if you’re feeling up for it! Try eating rice and baked chicken breast or cheese and crackers.
- Some fruits and vegetables. Try to add in boiled or baked potatoes, winter squash, baked apples, applesauce or bananas.
What to eat when you’re nauseous or have a stomachache
Feeling queasy can ruin your entire day, whether it’s due to pregnancy, food poisoning, the stomach virus, or another condition. Additionally, nausea can manifest in a variety of ways, ranging from dry heaving to dry nausea to vomiting.
Dunn advises trying to eat every two of hours if you are experiencing nausea or a stomachache. “Eating little and often can help get food into your system one bite at a time.”
Here’s what to eat and drink when you’re nauseous:
- Ginger. This spice is well-known for its anti-nausea effects. Try ginger snaps, ginger ale, ginger tea or sucking on a few pieces of ginger candy. You can even try crystallized ginger, which is more soft and chewy and lightly coated in sugar.
- Dry foods. Try nibbling on a few pieces of dry foods every couple of hours when you’re battling nausea. Try pretzels, dry cereal, toast or plain crackers like saltines.
- Cold foods & foods with little odor. Because smells can trigger nausea (especially in pregnancy), cold foods might be a good choice. Try Jell-O, ice cream, frozen fruit, yogurt or popsicles. Even sucking on an ice cube is a good way to replenish fluids.
What Helps When It’s Hard to Eat
Good diet is more crucial than ever when you’re feeling under the weather. But if you feel queasy or it hurts to chew, you might not want to eat. Other factors, such as depression or a side effect of treatment, could be the cause of your decreased appetite. You have solutions for many of these issues. Medicines may be helpful in some situations, such as chemotherapy-induced nausea. Additionally, there are some effective eating strategies to attempt.
When Bland Is Best
With some conditions — or their treatments — you can’t keep food down because you get nausea, vomiting, or diarrhea.
Try this:
- Stick to bland foods like crackers, toast, potatoes, noodles, and rice.
- Try eating very small meals, 6-8 a day.
- You may be able to tolerate foods that contain a lot of water, like frozen pops, Jell-O, and broth-based soups.
Once you’ve eaten, don’t lay down, because that can make your nausea worse. Sit up as you allow your food to digest.
Chew Some Gum
Some medications make your mouth dry. That can cause problems when you chew or swallow. Chemotherapy, nerve damage, and some diseases can also cause dry mouth.
What to try:
- Sugarless gum and hard candies can help you make saliva.
- Sip water or sugar-free, alcohol-free drinks.
- Avoid caffeine, tobacco, and alcohol, which can make your mouth even more dry.
Soften Up
Does your mouth or jaw hurt, or do you have problems with your teeth or dentures?
Try this:
- Meat is especially hard to chew, so serve ground or shredded dishes rather than cuts of steak or pieces of poultry.
- Make soup with soft or pureed vegetables, canned fruit like peaches, baked apples or applesauce, and mashed bananas.
- Make an appointment with your dentist to see if you need to get your dentures refitted.
Go Coconuts
Smoothies and milkshakes work well if you have trouble chewing or swallowing. Pudding, custard, sorbet, and frozen yogurt are other options.
To add more calories, swirl in a few tablespoons of coconut milk to shakes and smoothies. If you’ve lost too much weight and need to eat more often, these drinks make good snacks.
Get Colorful
Medication, radiation therapy, a head injury, an upper respiratory infection, middle ear infections, dental issues, and ear, nose, and throat surgery are all potential causes of taste loss.
Do this: Make your meal appear fantastic. Include dishes with a range of hues and textures. However, remove items like casseroles, which blend numerous flavors, off the menu.
Ask for Help
Emotions can also play a role. With depression, some people lose interest in eating. And anxiety can upset your stomach.
Try this:
- For a week, write down what you eat and drink. Also note your mood.
- Tell your doctor or a counselor how you feel so you can start treatment.
Nutrition may help you recover. For example, some research shows that folic acid supplements can help antidepressant medications work better.
Add Some Spice
If your sense of taste is off due to a condition, food is just not appetizing. You might lose interest or be tempted to put more salt or sugar in a dish.
Try this:
- Use herbs and spices to add flavor without a lot of fat, sugar, or salt.
- Top bland vegetables with a little cheese, soy sauce, or some toasted nuts.
Think Itty-Bitty Bites
This is one of the simplest solutions to try when it’s hard to swallow or chew food.
Try this:
- Cut your food into small pieces so there’s less to chew.
- Don’t eat anything hard, crunchy, spicy, sour, or too salty. Any of these foods could hurt your mouth.