FOODS THAT HEAL

Citrus fruitsBerriesBrussels sproutsChicken soup and other brothsYogurtWheat germ and wheat bread

WHO’S AFFECTED

Everyone is susceptible, but children younger than 5, adults 65 and older, and pregnant women are at high risk for developing flu related complicationsPeople who have chronic medical conditions, such as asthma, heart disease, or HIV/AIDSPeople with neurological or neuro-developmental conditions, such as muscular dystrophyColds are characterized by symptoms such as runny nose, cough, and sore throat
In the winter months, flu (short for influenza) inflicts a similar misery on people, but includes fever and joint and muscle pain
The complications of flu—especially pneumonia—can be serious, and thousands of North Americans die from flu or its complications each year

OLD SCHOOL

Feed a cold, starve a fever—or vice versa

NEW WISDOM

Eat when you’re hungry
Fasting weakens you at a time when you need strength
Colds and flu are highly contagious respiratory infections that are caused by viruses
New flu vaccines are produced yearly to protect against the prevailing strains of the virus
Doctors recommend annual flu shots for everyone over the age of 65, and people of any age who have a circulatory, respiratory, kidney, metabolic, or immune disorders
People are more vulnerable to colds and flu when their immune systems are depressed
Preventive steps include avoiding alcohol, getting plenty of rest, and reducing stress levels
Wash your hands frequently and cover your mouth when you cough or sneeze

NUTRITION CONNECTION

While there’s no cure for colds or flu, eating properly may help to prevent them, shorten their duration, or make symptoms less severe
It’s a myth that you should starve either a cold or a flu
Eating provides essential nutrients that can help your body recuperate
Here’s how: Get your vitamin C
There’s no evidence that big doses work to prevent colds, but some studies show that it can shorten them or lessen the symptoms
Vitamin C is also known to have a slight antihistaminic effect, so drinking more citrus juice or taking a supplement may help reduce nasal symptoms
Drink lots of fluids
One of the worst effects of high fever is dehydration
During a cold or flu, drink a minimum of 8 to 10 glasses of fluids a day in order to replenish lost fluids, keep mucous membranes moist, and loosen phlegm
Drink water, tea, and broth
Abstain from alcohol, which dilates small blood vessels makes the sinuses feel stuffed up, and reduces the body’s ability to fight infection
Have chicken soup
It’s soothing, easy to digest, and contains cystine, a compound that helps thin the mucus, relieving congestion
Scientists believe that a 12-oz (355-mL) dose of the soup may reduce inflammation of the lungs
It is thought that chicken soup slows down the activity of white blood cells that can cause the inflammation
Eat spicy foods
Hot peppers, or chiles, contain capsaicin, a substance that can help break up nasal and sinus congestion
Garlic, turmeric, and other hot spices have a similar effect
Eat foods rich in zinc
Zinc is important for a healthy immune system
Sources include seafood (especially oysters), red meat and poultry, yogurt and other dairy products, wheat germ, wheat bran, and whole grains
Studies have shown that supplementation in the form of zinc lozenges may help shorten the duration of a cold, but getting more than 40 mg per day over a long period of time can weaken your immune system

BEYOND THE DIET

These guidelines can help you recover fast: Get plenty of rest
Adequate rest will help your immune system get back on track
Try over-the-counter medications
Aspirin, ibuprofen, and decongestants can help ease accompanying fever, pain, or stuffy nose
Seek professional care
Most colds and bouts of flu go away by themselves, but see a doctor if you have a cough that produces green, yellow, or bloody phlegm; a severe pain in the face, jaw, or ear; trouble swallowing or breathing; or a fever over 100°F (37
8°C) that lasts more than 48 hours