‘Tis the Season to…. Get sick!😷
So what should you Eat to help yourself survive or get better?
The kids are back to school, University Students are migrating all over the country, the weather is changing, the dark nights are drawing in, fresh produce supplies are changing and it's just ‘that time of year’
Colds, Flu, and that pesky Covid and its variants are probably going to get you at some point!
Prevention is better than cure…
I don’t want to teach you to suck-eggs
But briefly…
If you follow a lifestyle that consistently leans more towards these…
- Eat a well-balanced, plant-based diet
- Practise good Personal Hygiene
- Eat good quality Lean protein
- Limit Ultra-Processed Foods
- Avoid excessive Alcohol
- Get good quality Sleep
- Keep Stress levels low
- Get regular Exercise
- Hydrate well
…then you’ll limit the amount of times you get ill, and the length of time you spend fighting illness when it does get you!
Let’s assume though, that you do get ill… those bugs are persistent enough to get the best of us!
First up - if you are currently ‘on a diet’, or in a Calorie Deficit for Fat Loss, then I’d make that a much lower priority until you’re feeling well!
Your body is going into overdrive to fight the bugs, keep you breathing and get you better.
You need Energy to do that, especially if you are continuing to work and look after your family!
You’ll experience dehydration, inflammation, and the immune system and central nervous system will be all over the place, not to mention the hormonal shifts and probably disrupted sleep! (Which affects hunger and satiety cues)
Now is NOT the time for Fat Loss.
Now is the time for Nourishment!
If your regular dietary intake is less-than-optimal, then making lots of healthy changes now won’t make much difference, and will feel pretty inconvenient, adding to your stress-load! (Cortisol causes further inflammation)
However, you could add in plenty of fresh whole foods if you have access, as this will definitely help.
Fruits & Veg rich in Vitamin C will certainly help support your immune function (citrus, peppers, greens etc).
Honey is very soothing for the throat and full of antioxidants.
Generally I’d suggest not changing your dietary intake too much, as this is only likely to cause more ill-feeling
Try to stick to Nutritious Whole Food sources, keep your Protein intake relatively high, plenty of Fruit and Veg for those important Vitamins. (A nice mix of hot Water, Honey and Lemon can be very soothing and beneficial)
And, if your body is pushing a craving, then I’d say feed it (in moderation if it is ultra-processed or high calorie!).
It’s pointless continuing restrictions and feeling WORSE when you already feel crap. Give yourself a break…👐🏻
Hydration is also important, and it's worth noting here that hydration is not simply drinking water, you also want to make sure you’re getting the right salts. It’s worth investing in electrolytes in some form, as this will help make you feel a lot better much more quickly (tablet, dissolvable, or sachets)
My top tips…
Do:
- Include plenty of lean protein (chicken soup!)
- Plenty of fresh Fruits and Veg
- Hydrate (Electrolytes)
- Feed cravings
- Try & Rest
- Sleep
Don’t:
- Continue in a tough Calorie Deficit (the Diet can wait)
- Take a Scale Weight reading, it’ll be bonkers!
- Carry on thrashing yourself in the gym
- Just eat crap or overindulge in it
- Be too hard on yourself
Finally, let's talk Supplements and Vitamins…
If you don’t already take a multivitamin regularly, it’ll make very little (or zero) difference now you’re ill! You’re better off with the many benefits of eating those Whole Foods that contain the Vitamins you need.
So save your money.
For info, I’d recommend Vitamin D supplements at this time of year as we definitely don’t get enough sunlight.
If you usually incorporate food supplements in your dietary intake (for whatever reason), as long as they don’t cause discomfort, carry on using them. If you’re thinking about adding some in while you’re feeling poorly - probably not worth the risk in case they give you digestive discomfort - adding to your woes!
Please Share this with a loved-one…
Look after yourselves!