Nutrition While You’re Sick
“Let food be thy medicine” isn’t just an old adage by some old philosopher. The food we eat can actually play a huge role in our immunity. In fact, 70% of our immunity lies within our digestive system. Thus, taking care of our gut mirobiome is one way we can ward of falling victim to flu season. How do we do this? By ensuring we’re eating lots of foods high in prebiotics and probiotics.
Sources of Prebiotics:
Vegetables: garlic, artichokes, leeks, asparagus, onions
Fruits: berries, citrus, apples, bananas, kiwis
Nuts and seeds: flax seeds, chia seeds
Carbs: barley, beans, oats, wheat, potatoes, quinoa
Sources of Probiotics:
Dairy: yogurt, cheese, kefir
Fermented foods: pickles, sauerkraut, kimchi
Once it’s too late – the dreaded man (or woman) cold has hit, there are some foods and tools that can help you recover more quickly:
First, staying hydrated is key – drink lots of water and electrolytes.
Second, sleep – losing sleep suppresses your immune system. Sneak in a nap or two… or three (I'm not judging, you’re sick, you can get away with it) to boost it back up.
Honey – its antibacterial properties are especially helpful and soothing for a sore throat.
Broth-based soups- ie. Chicken noodle. It’s not a myth, your mom wasn’t lying – broth has vitamins, electrolytes, and minerals, it not only keeps you hydrated but it also sooths inflammation of the throat.
Green Tea – It contains anti-bacterial compounds to fight infections.
Should you train while you’re sick?
If it’s a cold (ie. “above the neck”) There seems to be a “J-curve” when looking at whether you should train while sick or not. If you’re too sedentary, your risk of infection is higher. On the other end of the curve, if you exercise too vigorously, you also increase the risk of infection. Low intensity exercise like walking, light jogging or biking can actually help improve your immunity by stimulating your immune system.
If it’s “below the neck” (a flu) then it’s best to rest and ease back in to training once you feel better. This should be done gradually and over the same amount of days that you missed training due to being sick (if you were sick for 3 days, take 3 days to ease back into it).
-Lyns
