World Flu Day | Flu is gone but you feel "drained"? Here's what you should eat and drink →

Today is World Flu Day. Every autumn and winter, everyone has to face flu. Although both flu and common cold are called colds, the systemic symptoms caused by flu are much more serious. Most people will experience weakness, high fever, muscle aches and headaches after being infected with flu. Therefore, many vivid words have emerged to describe these symptoms, such as cement nose, razor throat, coughing up lungs, sweating, etc., while runny nose and sneezing, which are common in common colds, are milder. Although the flu has been cured after a period of time, many people still feel "hollowed out". At this time, it is necessary to "take extra care" of your body in terms of diet.

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01 Hydration is the top priority

After being infected with the flu, you may experience high fever, heavy sweating, or even diarrhea and vomiting, all of which can cause dehydration. Therefore, it is very important to stay hydrated. Sufficient water helps promote the body's overall function and relieves congestion. If you don't want to drink plain water, you can try adding a proper amount of honey to the water [6] (but please note that people with diabetes, high cholesterol, high blood sugar, and high blood sugar are not suitable for drinking water that is too sweet). You can also drink soup or porridge to replenish water.

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02 Supplement high-quality protein

During the recovery period of influenza, it is also important to supplement high-quality protein. Common foods such as fish, shrimp, eggs, and milk contain good protein. Tofu and other bean foods also contain high-quality plant protein. In addition, cattle, sheep, pigs, chickens, and ducks are all high-quality protein sources that can help cells recover. Among them, beef and seafood can not only provide protein, but also supplement trace elements such as selenium, zinc, and iron.

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Knowledge link:

Some scholars have studied the healing effects of chicken soup[2]. Chicken soup has long been considered a food that can relieve upper respiratory tract infections because it can relieve inflammation. Studies have shown that some substances in chicken soup can inhibit neutrophil migration, reduce the number of neutrophils and inhibit their activity, thereby reducing inflammation. Chicken soup is also more helpful in breaking down mucus in the nose than boiled water. It should be noted that in order to avoid greasiness when drinking chicken soup, you can skim off the chicken fat on top.

03 Yogurt

As we all know, yogurt contains probiotics that can regulate our health. A Japanese study used mice to study the effects of yogurt and found that yogurt can enhance the activity of mouse cells and improve immunity, thereby playing an anti-influenza role. After the experimenters fed yogurt to mice with influenza, the mice recovered faster. Although this study was not conducted on humans, the results can still serve as a valuable reference [3]. Because the fermented substances in yogurt are at work, some healthy fermented foods containing live bacteria are also excellent substitutes.

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0 4 Green leafy vegetables and fruits

It is also important to improve the body's immunity during the recovery period of a cold. Green leafy vegetables and various fruits, especially those rich in vitamin C[4], can improve the body's immunity. Vitamin C is a potent antioxidant and a cofactor for a family of biosynthetic and gene regulatory enzymes. It can promote immune defense by supporting various cells of the innate and adaptive immune systems. Studies have shown that vitamin C supplementation can prevent and treat respiratory and systemic infections, and a lack of vitamin C can easily lead to respiratory infections. Prevention of infection requires dietary vitamin C intake to at least reach adequate blood concentrations, about 100-200 mg per day.

Foods rich in vitamin C, such as green leafy vegetables, broccoli, cauliflower, and citrus fruits, are good choices after the flu. There is experimental evidence that deficiencies in some trace elements, such as zinc, selenium, iron, folic acid, and vitamins A and B, can also change the immune response of cells. Foods rich in beta-carotene, such as sweet potatoes, pumpkins, and carrots, are the best sources of vitamin A for the human body. Whole-grain foods and grains rich in trace elements are good choices. A bowl of oatmeal containing potassium, iron, zinc, and fiber is also a very good food. A rich and comprehensive selection of ingredients can help us improve our immunity. With better immunity, we can naturally recover faster.

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05 Don’t be too “sweet” or “greasy” during the flu recovery period

Excessive intake of sugar will increase the body's inflammatory response and worsen symptoms of redness, swelling and pain. Therefore, it is not recommended to eat foods with high sugar content in the later stages of influenza. Greasy foods are difficult to digest and absorb, which puts a burden on the digestive system. It is recommended to eat less. Alcohol may aggravate dehydration and is not conducive to the body's immune system's fight against influenza. Drinking milk at this time may also cause lactose problems that are not usually encountered, causing discomfort. It is recommended not to drink or drink less [5].

Of course, the best case scenario is that we eat healthily, keep a proper schedule, and exercise, so that our immunity is so strong that the flu virus cannot get close to us!

Author: Member of the China Science Writers Association

Reviewer: Tang Qin, Director of the Science Popularization Department of the Chinese Medical Association, National Health Science Popularization Expert

Jointly produced by: Popular Science China x Chinese Medical Association

References:

1Douglas S Kalman 1, Samantha Feldman, Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men,

Journal of the International Society of Sports Nutrition, 2012

2Rennard Barbara O. BA, Ertl Ronald F. BS, Gossman Gail L. BS, Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro, Comparative Study, 2000

3Takayuki Nagai ab, Seiya Makino c, Shuji Ikegami, Effects of oral administration of yogurt fermented with Lactobacillus delbrueckii ssp. bulgaricus OLL1073R-1 and its exopolysaccharides against influenza virus infection in mice, International Immunopharmacology, 2011

4Anitra C Carr 1,, Silvia Maggini, Vitamin C and Immune Function, Nutrients, 2017

5How to boost your immune system, Harvard Health Publishing, 2024

6Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis, Hibatullah Abuelgasim, Charlotte Albury, Joseph Lee2, BMJ Evidence-Based Medicine, 2020