Best Foods When You Are Sick or Recovering: Tips From a Nutritionist

Ladies, let me paint you a picture. You wake up one morning with that all too familiar scratch in your throat, a headache, and a feeling of lethargy creeping over you. UGH, you think, not another cold! We've all been there. But what if I told you that your recovery doesn't have to rely solely on conventional methods like Tylenol and cough medicine? What if you could harness the power of your own immune system to fight off infection and shorten the duration of your cold?

The Conventional Approach to Recovery

Oh, no! You feel a cold coming on. It's a typical reaction to reach for our usual go-tos: Tylenol, Ibuprofen, or a trusted cough suppressant. These handy over-the-counter meds can be a real lifesaver for easing the discomfort caused by a pesky cold. But there's a side to them that's often overlooked.

While they're good at hiding the symptoms of a cold for a while, they're not as good at supporting your body's built-in infection fighters. They're like a quick patch-up job, hiding symptoms instead of getting to the heart of the problem.

Plus, using these medications often can bring unwanted side effects. For example, using non-steroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen regularly can mess with your gut health, possibly leading to issues like stomach ulcers or damage to the gut lining.

And did you know, many cough suppressants contain artificial dyes and high fructose corn syrup? These can harm our health when eaten in large quantities. They can contribute to health issues like obesity and diabetes, and some research suggests a possible link between artificial food dyes and behavioral problems in kids.

Considering this, it's a good idea to look into other, more natural ways to tackle a cold. Instead of relying solely on over-the-counter meds, why not focus on helping our body's own defense system - our immune system - to fight off the infection more effectively and maybe even shorten the cold's stay?

The Power of Your Immune System

Your body is pretty amazing. It's designed to heal itself if we give it the right care. A big part of that care involves supporting our immune system, our body's built-in defense system.

Real, whole foods can help here because they provide the nutrients our immune system needs to work well. So, by eating a balanced diet, getting regular exercise, enough sleep, and managing stress, you're giving your body a fighting chance against infections. This isn't just about dealing with your current cold. It's about helping your body recover faster. So, you're not just enduring the sickness, you're actively helping your body heal.

Top 11 Foods for Cold Sickness Recovery

Now, let's talk about some of my favorite foods and holistic remedies for recovering from a cold. I'm OBSESSED with incorporating these into my diet when I'm feeling under the weather:

Raw Manuka Honey

Raw honey is rich in antioxidants such as phenols, enzymes, and compounds like flavonoids and organic acids. These components have been linked to reducing oxidative stress in the body. It also contains antibacterial properties due to an enzyme that produces hydrogen peroxide, a known antiseptic, which can help soothe a sore throat and boost your immune system.

Coconut Water

Coconut water is an excellent source of hydration due to its high electrolyte content, particularly potassium, which helps balance fluid levels in the body. It also contains antioxidants that can neutralize oxidative stress caused by illness. I LOVE this brand of coconut water and I promise it’s worth every penny!

Organic Bone Broth

Bone broth is rich in minerals like calcium, magnesium, and phosphorous. It also contains amino acids such as glycine and proline which promote gut health and reduce inflammation, helping to nourish the body during recovery.

Electrolytes!

It’s vital to keep your body hydrated while recovering from a cold or sickness. But you also need to make sure your cells are feeling hydrated too and you’re giving your body the minerals it needs to function! I personally have LMNT electrolyte packets on Amazon subscription. I drink them everyday and I’m soooo grateful that I have them when I start feeling like I’m getting something (or when I’m recovering)

Ginger Tea

Ginger contains compounds like gingerols and shogaols which have anti-inflammatory and antioxidant effects. These compounds can help alleviate nausea and soothe the digestive system, making it easier for your body to absorb nutrients.

Garlic

Garlic contains a compound called allicin which has antiviral and antibacterial properties. It also boosts the disease-fighting response of some types of white blood cells in the body when they encounter viruses, like those that cause the common cold.

Citrus Fruits

Citrus fruits are packed with vitamin C, a strong antioxidant that enhances the function of the immune system by stimulating the production of white blood cells, which are crucial in fighting off infections. I’ll also add bell peppers to this because they have more vitamin C then oranges!

Organic Almonds

Almonds are high in vitamin E, a powerful antioxidant that helps maintain a healthy immune system by protecting cells from oxidative stress. They're also rich in healthy fats and fiber, promoting overall health.

Turmeric

Turmeric contains curcumin, a compound with strong anti-inflammatory effects and is a very potent antioxidant. Curcumin can boost the body's antioxidant enzymes and combat inflammation at the molecular level.

Organic Green Tea

Green tea is full of antioxidants known as catechins. Catechins have been found to increase the body's ability to fight off infections and are specifically effective in combating the common cold and flu viruses.

Spinach

Spinach is packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. It's also high in vitamin C and other immune-boosting nutrients like folate and iron. When I’m feeling under the weather, smoothies are my go to. I add all organic whole foods, including leafy greens like spinach or kale to it. If thick smoothies gross you out, just add more liquid to make it easier to drink (I recommend coconut water or more water with an electrolyte packet!)

PIN FOR LATER!

Rest and Sleep

I just want to remind you of something really important - it's essential to get some rest and enjoy a good night's sleep! We all lead hectic lives, whether we're busy moms, ambitious young women, or just folks trying to keep up with the fast pace of the modern world. It's so easy to put everything else first and forget that our bodies need some downtime to recharge. But trust me, pushing through when you're not feeling great does more harm than good. It's not helping your body at all. Your health should always be your number one priority.

So, make sure to tune into your body when it's hinting that it's time to take a breather. Give yourself the chance to recover, to replenish your energy, and to heal. Always remember, when you're healthy, you're more productive. So don't sell yourself short by skipping out on rest and sleep.

Download the New Ebook!

For more practical strategies for integrating nutrient-dense foods into your daily meals, download the new ebook, "Easy Whole Food Swaps for Healthier Family Meals."

Remember, ladies, it's about taking a proactive approach to wellness, not only for ourselves but for our families as well.

Embrace the power of nutrition, and here's to a healthier and happier you!

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