What to do when you feel Sick?
I want to feel better.
What You'll Find Today
1. The Immune Trio: Vitamin C, D and Zinc: Why and how they support your immune system when we get sick?
2. Trusted Supplement Brands
3. What to feed your body when you are sick, and appetite is low and need nourishment.
With immune system health at the forefront in the winter season, if you are like me, you wonder how to enhance resilience against infections. In my research and practice, the foundation for immune health requires a consistent and healthy lifestyle, emphasizing that genuine immune support is not achieved overnight. Amid the prevalence of ubiquitous "immune boosters," we can easily be misled. I’m here to say that we can’t just boost our immune systems overnight; it is a multifaceted and nuanced approach to caring for our health.
The good news is that our immune systems work tirelessly without us needing to boost them actively. Yet, the demands of our busy lives often leave us feeling fatigued and nutrient-depleted, potentially compromising our body's ability to fend off viral infections. Another truth is everyone experiences colds and flu at some point in life. I know the reality of it hits home. It is what we do in the everyday, that builds a strong immune system that keeps us resilient.
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What do I eat when I am feeling sick?
Everyone, from your neighbor, grandmother, and friends, and more than ever, Instagram will provide you with healing recipes that will put you on the road to recovery. What should we make of this wisdom or trends—do some foods help us feel better or even help us get better?
Que in the Comfort of Culinary Remedies
Grandma's chicken soup isn't just a nostalgic remedy; it holds genuine merit in the healing world. Colleen Tewksbury, a dietician and professor of nutrition science at the University of Pennsylvania, explains that certain foods, like chicken soup, provide a combination of fluids, proteins, and other nutrients that can offer comfort and nourishment even when appetite is diminished. These culinary remedies go beyond mere tradition—they align with the body's nutritional requirements during illness.
Get inspired by these Winter recipes.
The Complexity of Appetite During Illness
“When someone feeling ill loses their appetite or their thirst, it’s typically a sign that their immune system is working in overdrive,” explains Colleen Tewksbury. “The reasons behind losing appetite during illness are multifaceted and unclear.” While the immune system's heightened activity requires energy, the body's survival-oriented optimization might not always align with our desire for sustenance during sickness. This complexity can leave us opposed to eating, even when it's crucial for our well-being. The challenge lies in finding ways to nourish the body when appetite is diminished. As we grapple with the paradox of wanting to eat for recovery while feeling averse to food, I suggest exploring easily digestible and nutrient-rich options. Broths, homemade vegetable juices, and light meals can deliver essential nutrients without overwhelming the digestive system. The goal is to strike a balance that supports recovery without causing further discomfort.
Choose garlic, onions, ginger, and spices like oregano, turmeric, and rosemary for your meals if you can tolerate it. These can be tossed in everything from soups to stews to sauces. Garlic and onions are known for their antimicrobial properties. While the benefits of garlic are more specifically beneficial for bacterial infections, it is still a dietary staple for overall health and immune health.
Turmeric is loaded with antioxidants, helping us fight off damage from free radicals. Research also suggests that turmeric has anti-inflammatory, antimicrobial, and antioxidant properties. Curcumin can lower the levels of two enzymes in the body that cause inflammation. It is as effective an anti-inflammatory agent as ibuprofen. Its anti-inflammatory properties help ease symptoms caused by many diseases, like headaches and joint aches, and even help with allergies, pain, fatigue, mood, and cognitive function.
You can try this Spicy Cauliflower with Turmeric or this Easy Golden Milk to reap all the benefits.
Green Tea and Nettle Tea infusions
Over the past few years, several studies have found that drinking hot green tea can reduce the likelihood of upper respiratory infections. It’s unclear whether this is due to the warm vapor or the aromatic oils we inhale when sipping tea.
Green tea provides disease-fighting antioxidants (polyphenols and flavonoids) that protect against free radicals. One study showed that catechins, a particular type of polyphenols in tea, kill certain viruses. Green tea is also rich in L-theanine, an amino acid thought to help enhance immunity. Check out my nettle tea infusions and a delicious chai tea made with aromatic spices for sinus relief.
How to Supplement to Support Immune Function
Zinc, Vitamin C, and Vitamin D: A Spotlight on the Common Immune Trio
By now, you probably have heard or read about zinc, vitamin C, and Vitamin D3, which are believed to be immune system powerhouses. While these won't act as a foolproof shield against infections, they may lend a helping hand to your immune response. Dietitian Carol Haggans chimes in, reassuring us that wanting to reinforce your defenses with extra vitamins or minerals is perfectly fine. However, she emphasizes the importance of moderation, as exceeding your daily requirements like high dosage supplements is not in best practice.
I agree, and the caution flag is raised – supplements can play nice or stir up trouble with certain medications. Furthermore, the consumer is left to sort through a wide variety of brands and discerning which to trust in their efficacy, value, and statement claims. Before diving into supplementations to support your immune system, I strongly recommend pursuing a consultation with me to partner with your physician to ensure a seamless integration into your health regimen.
The Scientific Lowdown on Immune Interventions
Zinc: Guardian of Immunity. Dr. Deanna Minich underscores zinc's crucial role in immune function, suggesting it may reduce the severity and duration of colds.
As noted above, unless treating zinc deficiency, don't take large doses (more than 40 mg) of zinc daily, for more than a week and don't take with fiber, which inhibits absorption of zinc, and furthermore copper. Be aware of drug interactions with zinc, particularly for certain antibiotics. -ConsumerLab reports
Supplement Recommendation:
On the Radar: Garden of Life® Vitamin
Code® Raw Zinc™, Carlson® Zinc Ease® lozenges, and Country Life
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When you are not feeling sick and have an appetite, seek out a food-first approach in prevention and resilience. Opt for seafood like oysters, red meat, and pumpkin seeds as top food sources, or indulge in the delectable Healthy Bison Burgers.
Vitamin D: Sunlight for Immune Strength.
Adequate vitamin D is crucial for immune support. Sun exposure and regular diet may provide sufficient levels. The recommended daily allowance is 15 mcg (600 IU) for teens and adults, increasing to 20 mcg (800 IU) for those over 70. Checking your blood level is advisable, aiming for at least 20 ng/mL, with potential benefits in the 25 to 35 ng/mL range. Caution is advised not to exceed 39 ng/mL.
Supplement Recommendation:
Top Picks: Hello Palate recommends the safest approach from Cod liver oil. It is one of the oldest supplements around. Luckily, they’ve managed to make it taste a little better now! Some good cod liver oil brands are Rosita’s, NutraPro, and Nordic Naturals.
Vitamin C:
Cold and flu season may increase the demand for vitamin C and help support the immune system. Bioflavonoids are the key to vitamin C absorption, which you’ll likely be severely lacking when you choose an isolated ascorbic acid.
Good food sources of vitamin C:
Some common foods rich in vitamin C are raw sweet peppers (95 mg per ½ cup), tomato juice (33 mg per ¾ cup), one medium kiwifruit (64 mg), one medium orange (70 mg), grapefruit (70 mg per ¾ Cup), orange juice (93 mg per ¾ cup), broccoli (51 mg per ½ cup, cooked), Brussels sprouts (48 mg per ½ cup, cooked), and cauliflower (26 mg per ½ cup, raw) (National Institutes of Health 2020).
The amount of vitamin C that may be helpful for reducing the symptoms and duration of a cold if taken routinely during cold season is, in adults, 1,000 mg, taken as 500 mg twice a day. A similar dosage is used to help prevent colds when taken for a period of weeks prior to an endurance
Top Picks: Synergy Pure Radiance C Whole C. Vibrant Health Plant Based Vitamin C. And I’ll share more in a separate post.
I focus on Vitamin D, C, and zinc for this article to bolster the immune system when facing a cold or the flu. These micronutrients are necessary for immune function, and symptoms of illness and infections may decline. The immune system effectively works by increasing the body’s natural defense system. Vitamin C supports cellular function and is involved in collagen production, which creates a physical barrier from foreign invaders that may enter through the skin. Zinc helps B- and T-lymphocyte processes necessary for immune function. Vitamin D plays a role in the skin's permeability and supports anti-inflammatory processes at the cellular level when fighting infection or illness. Most importantly, vitamins D, C, and zinc support the immune system by improving the epithelial barrier and skin integrity, supporting cells from foreign invaders, and helping produce antibodies.
So, whether you're reaching for that vitamin bottle or savoring a plate of nutrient-packed goodness, l wish you to embrace a balanced approach to keep your immune systems singing all winter.
*This article does not intend to provide medical advice; any changes should be done in consultation with your healthcare provider.
