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13 Foods to Eat When Sick With
a Cold
The
common cold is an upper respiratory infection and the most common illness in
the world. In fact, the average adult experiences 2–3 colds a year. Symptoms
tend to be mild and may include sneezing, a stuffy nose, sore throat, coughing,
and headaches.
When
treating a cold, many people turn to medications, hydration, and rest. While
these help, diet can also be a powerful tool to reduce cold symptoms, shorten
the duration of the cold, and boost immune function.
Cold Symptoms
While
there are over 200 types of cold, rhinovirus is the most common type, earning
it the nickname “common cold”. Symptoms start a few days after someone comes
into contact with the virus and can last up to 10–14 days.
The
symptoms of a cold include:
·
Congestion
(a stuffy nose)
·
Cough
·
Runny
nose
·
Sneezing
·
Headache
·
Sore
throat
In
rare cases, more severe symptoms may be present. These include a fever,
dehydration, and trouble breathing.
Diet & Cold Symptoms
Nutrition
science can point us toward certain foods to hydrate and fight infection– and
it can help us stay away from foods that do the opposite, such as fast food or
dehydrating substances like coffee.
When
we fight infections like the common cold, it’s important to stay hydrated and
maintain a diet with high-quality protein, fruits, and veggies. These foods
offer relief from cold symptoms, strengthen the immune system, and may even
shorten how long a cold lasts. Other foods, like soups, may also prevent
dehydration.
Essential
Nutrients for the Immune System
When grocery shopping with a cold, purchase foods with:
Anti-inflammatory properties: a cold is often the manifestation of inflammation in the upper respiratory tract. Foods with anti-inflammatory properties decrease inflammation, reducing symptoms and sometimes shortening cold length.
Antioxidants: foods that are high in antioxidants
neutralize free radicals that harm the immune system. This makes them a great
addition to prevent future illnesses, especially for those who experience
recurring colds.
Vitamin
A: thanks to its
anti-inflammatory properties and a high level of antioxidants, Vitamin A may
reduce symptom severity and help prevent future colds.
Vitamin
D: the most famous
vitamin for boosting the immune system, Vitamin D, contains anti-inflammatory
and antiviral properties which can be useful when fighting a cold.
Vitamin
C: As a source of antioxidants, Vitamin C possesses antimicrobial and antiviral
properties that can boost the immune system. A strong immune system can fight
off severe cold symptoms better.
Vitamin
E: Similar to Vitamin
C, Vitamin E is a great source of antioxidants that help reduce symptoms from a
cold.
Zinc: like the aforementioned vitamins,
Zinc’s antioxidant properties strengthen the immune system, preventing future
colds. Zinc is also antiviral and may shorten a cold’s length. One study
suggests zinc consumption can shorten a cold’s duration by two days.
·
Foods to Eat When Sick With A
Cold
One
of the best ways to get enough Vitamin A, Vitamin D, Vitamin C, Vitamin E,
Zinc, and antioxidants is to maintain a healthy diet. When suffering from a
cold, here are some of the best foods to reduce symptoms, shorten the duration
of the illness, and prevent future colds.
This
list is non-exhaustive, and other foods may offer similar benefits. Read until
the end for even more ideas of food to eat when sick with a cold. Often, the
best foods to eat are those we enjoy and will actually add to our diet.
Chicken Soup
Chicken
soup has been a go-to cold remedy for centuries. But is there some wisdom to
this home remedy or is it an old wives’ tale?
While
chicken soup won’t cure a cold, it can provide temporary relief. Since soup is
warm, it can open up a stuffy nose or sore throat. It also provides fluid,
preventing dehydration and help in thinning mucus.
However,
these benefits are not exclusive to one type of soup. Feel free to swap out
this common remedy for tomato soup or another favorite and experience the same
benefits.
Chamomile Tea
Another
hot and calming cold remedy is chamomile tea. Like soup, it may provide
temporary relief and thin mucus, but chamomile, or any type of tea, won’t cure
a cold. Chamomile might prevent future colds as it boosts the immune system.
For
those who don’t like chamomile but want a similar effect, other hot liquids,
like green tea, may work too. However, fewer studies support the effects of
green tea on nasal congestion and cold viruses.
Orange Juice
Citrus
juices, such as orange juice, provide immune-boosting Vitamin C and other
health benefits. These benefits stem from the folate in citrus fruits. Folate
is a nutrient that helps maintain immunological barriers and prevent colds.
But
orange juice isn’t only for prevention. It can provide benefits for those with
a cold too. When someone has a cold, they experience sinus inflammation in the
nose and sinus canals. Recent research suggests orange juice may reduce that
inflammation. Eating an orange has a similar effect, but may not be as
hydrating.
Ginger
Whether
it’s from a ginger shot or adding raw ginger to a soup, this herb may help with
relieving congestion and other cold symptoms. Like orange juice, fresh ginger
is an anti-inflammatory food and might reduce puffiness caused by a cold.
It
also contains antioxidants, which neutralize free radicals that can harm the
immune system. While this property won’t provide immediate relief, the
antioxidants in ginger boost immune function, preventing recurring colds.
Honey
If
a cold has caused a cough, raw honey is a great natural remedy. In fact, the
Centers for Disease Control recommends honey for adults and children over 12
months old with a cough because of the relief it provides.
Turmeric
Often
considered a superfood, turmeric can boost immune response, relieve arthritis
symptoms, and prevent muscle soreness. Many, though not all, of these benefits
stem from turmeric’s antioxidant and anti-inflammatory properties. These same
properties may relieve the symptoms of a cold.
Chili Peppers
To
turn up the spice on cold relief, consider eating chili peppers. Their active
ingredient, Capsaicin, has been linked to a reduction in postnasal drip,
congestion, and sneezing. Other spicy foods with capsaicin may deliver similar
relief.
Cherries
As
we’ve discussed, certain foods can be useful in fighting inflammation caused by
colds and boosting the immune cells when sick. One such food is a cherry
because it reduces inflammation in the sinuses and digestive tract.
As
a fresh or frozen fruit, cherries also help people who experience trouble
sleeping because of a cold. They reduce oxidative stress, and less oxidative
stress may help people sleep better at night.
Carrots
Carrots
might not be the first food that comes to mind when you have a cold. Yet, they
are often one of the best foods to add to the grocery list, especially if a
cold causes chest pain or other respiratory symptoms.
Carrots
are a great source of Vitamin A, which helps maintain proper immune health.
Carrots also contain Vitamin C, which has been linked to less severe cold
symptoms, particularly in the respiratory tract.
Leafy Greens
Eating
veggies is always important, but leafy greens might provide extra benefits for
those with a cold. Broccoli and spinach in particular have been linked to
enhanced immune system function and a reduction in cold symptoms, thanks to
high levels of vitamin C, vitamin E, and zinc.
Kiwi
Older
adults who are prone to the flu might benefit from adding kiwifruit to their
diets. As a source of Vitamin C, kiwifruit boosts the immune system and can
decrease cold duration. Some research suggests these immune-boosting benefits
may have a bigger impact on older adults, children, and others who have a
weaker immune system.
Fatty Fish
One
of the most common sources of Vitamin D is fatty fish. Specifically, salmon,
tuna, and herring possess large amounts of vitamin D, keeping the immune system
strong. For those who don’t eat meat, eggs may have a similar effect.
Fish
are also a source of Omega‑3,
which is another anti-inflammatory. Omega‑3
has been linked to relieving symptoms of conditions that might flare up when
someone has a cold, such as asthma, but little research has been done on its
impact on a cold itself.
Mediterranean Diet
Frequent
colds are no fun, but they can be prevented with certain dietary changes.
Emerging research points to the Mediterranean Diet as particularly beneficial
for those who can’t seem to shake a cold or who experience frequent cold
complications.
In
a 2016 study, researchers found this reduction led to fewer and less severe
colds in trial participants who experienced recurring colds.
The
Mediterranean diet consists of a mainly plant-based diet with some lean meats
and seafood. It also involves lighter seasoning on food and using olive oil
instead of butter to prepare foods.
More Fruits and Veggies to
Stock Up On
Other
foods that are high in Vitamin A, Vitamin D, Vitamin C, Vitamin E, and zinc may
also relieve sinus congestion and other cold symptoms. Fruits and veggies to
stock up on:
·
Apricots
·
Artichokes
·
Bell
peppers
·
Blackberries
·
Brussel
sprouts
·
Cabbage
·
Cantaloupe
·
Cauliflower
·
Cranberries
·
Guava
·
Lemon
·
Lime
Foods to Avoid With a Cold
The
worst foods for a cold are those that cause nasal inflammation, such as
processed sugars and carbohydrates. Fast food also isn’t a good idea when under
the weather. Beverages that dehydrate, such as alcohol and coffee, can worsen
symptoms too, since a large part of cold recovery is to stay hydrated.
What To Eat When Struggling
With Nausea
Nausea
is not a common symptom of a cold, but if it is present, someone may not be
able to keep food down. When this is the case, they may want to try the BRAT
diet.
BRAT
stands for bananas, rice, applesauce, and toast. These four foods are easier to
keep down than others and provide some subsistence to those experiencing
nausea, vomiting, or diarrhea.
If
you are not experiencing nausea or an upset stomach, it’s best to avoid the
BRAT diet since it doesn’t contain the necessary nutrients for better immune
health.
Other
Ways to Shorten a Cold
Dietary
changes aren’t the only ways to combat a cold. Staying hydrated, getting lots
of rest, and using saline sprays also relieve cold symptoms. Gargling warm salt
water or using a humidifier may provide relief as well.
Over-the-counter
cold and cough medications also help. When taking any medication, be careful
about its side effects. For cold and cough medicine specifically, ensure you
are not allergic to any ingredients. Some also contain pain relievers that,
when paired with a pain medication like Tylenol or Advil, could become
dangerous.
To
avoid unwanted side effects, read the medication label before taking it. If
questions arise, consult the pharmacist or a medical provider.
When To See A Doctor
Usually,
a cold resolves on its own. In some cases, the intervention of a doctor may be
needed.
Considering
seeing a doctor if:
·
Symptoms
don’t improve on their own in 10–14 days
·
There’s
a fever that lasts longer than four days
·
Symptoms
like a fever or cough improve and then worsen
·
Dehydration
occurs
·
A
cold makes it hard to breathe
·
Chronic
medical conditions, such as asthma or emphysema, are worsened by the cold
·
If
the cold turns into bronchitis or pneumonia, it’s also best to contact a
medical provider.
FAQ
What
should I eat when sick with a cold?
Research
suggests foods that are high in Vitamin A, Vitamin C, and Vitamin E can reduce
the severity and length of cold symptoms. Many foods with anti-inflammatory
properties can also reduce symptoms, while foods high in antioxidants
strengthen the immune system.
How
long does a cold last?
A
cold usually lasts 10-14 days. It can be shorter, depending on the type of
cold, treatments taken, and how the immune system responds. If longer, consider
consulting a medical professional.
How
long am I contagious with a cold?
While
the cold displays symptoms for 10-14 days, it’s contagious for longer. The cold
can spread a few days before someone shows symptoms. It stops being contagious
once all symptoms are gone.
What’s
the difference between a cold and the flu?
Both
a cold and flu can cause sneezing, congestion, fever, headaches, sore throats,
and fatigue. Despite these shared symptoms, there are a few key differences
between the two. Flu symptoms are usually more severe and come on more
abruptly. Those with the flu are also more likely to experience fever,
headaches, muscle aches and chest discomfort. A cold is more likely to cause a
runny nose and congestion.
How
to get rid of a cold fast?
Getting
rid of a cold faster often involves mixing multiple treatment options. For
many, this includes cold medicine, at-home treatments, and dietary changes,
such as eating more foods that are high in Vitamin C, Vitamin E, and zinc. For
more personalized advice on chronic colds, consult with a nutrition consultant
or registered dietitian.
If
you are an older adult and are looking for specialized care in the Mobile, Alabama
area, contact Oak Street Health at 251-450-8017. They have dedicate doctors and care team
members who will take the time to get to know and understand your individual
needs, to help with Medicare and insurance paperwork and help to eliminate the
hassles to help you take care of yourself.
Estate Plan Check-UpsEffective estate planning is personal, and its more than just deciding who to leave your assets to once you die. Effective estate planning is a comprehensive process that encompasses pre-need planning: health care decisions, financial management, and maintaining a delicate balance between independence and security. Like your preventive doctor visits, you should regularly check in on your estate plan to ensure it fits your current needs, considers and plans for potential future care needs, and will give effect to your wishes now and in the future. Generally, estate planning involves creating a last will and testament, possibly a revocable trust, possibly an asset protection trust or a supplemental needs trust for a loved one who is unable to manage finances or may be vulnerable to abuse or exploitation. Estate planning also involves important advanced directives, such as a durable financial power of attorney, a health care power of attorney, and a living will. Creating an estate plan, or getting my affairs in order, tends to be an item on our to-do lists, for us to get done and move on to the next thing. However, while it may not be something you have to look at every month, or even every year, once your initial estate plan is completed, it is something that needs to be reviewed with some regularity.Most people get an annual physical when they are healthy, not when they are sick. They do this because they want to proactively spot any issues that could cause them to become ill in the future. The same concept can and should be applied when it comes to reviewing and updating your estate plan. Your estate plan may be healthy now, but you want to make sure that it stays that way by checking it regularly, to ensure it fits your needs and family circumstances, protects and provides for you now, and accomplishes your goals and wishes in the future. Editors Note: This article is for informational purposes only and is not intended to be legal advice. This article was submitted by Ashley Day, Esq. Ashley Day Law, LLC. Reach her at 251-277-3377.
How do I know how much renters insurance to buy? Tips to help choose accurate, appropriate limits for your personal property and liability coverage. You've followed your rental guide and it's time to move in! Your furniture is in place, the utilities are hooked up and your rental unit is starting to look like a home. And now you might be asking yourself do I need renters insurance? It is estimated that 56% of renters do not have renters insurance. A renters policy is more important, accessible and affordable than you might think, and in some cases, renters insurance is required by landlords. But renters are often unclear about what renters insurance is, what it covers and how much they need. What does renters insurance cover? In short, renters insurance covers what you own. Most landlord's insurance covers only the building and damages due to negligence. Getting coverage for some of the most common causes of property damage and loss such as theft, vandalism and fire is entirely up to you. Without renters insurance, you may have to bear the financial burden of a loss on your own, including the cost of a hotel stay if you cannot live in your apartment while repairs are made. Want to protect your stuff? Most renters' belongings cost more than they think. The average person has $30,000 worth of belongings that are probably not covered by a landlord's policy. Take a moment to add up the approximate cost of your computer, television, stereo, furniture, jewelry and clothing. If a fire gutted your apartment tomorrow, would you have the cash to replace it all? Renters insurance also covers much more than just your personal property. The average policy can include up to $100,000 in liability coverage. That means in the event of a covered loss, your insurer will help cover the costs if you're held responsible for injuring another person or damaging another person's property. Moreover, this coverage applies whether the incident occurred within your residence or elsewhere. Be sure you have coverage against the unexpected with renters insurance. Get a free quote now. How much renters insurance do I need?Renters insurance is relatively inexpensive. According to NerdWallet, the average renters policy costs about $15 per month for up to $30,000 in personal property coverage. That's solid coverage for less than the cost of a few cups of coffee a week. Here are some tips to help you determine your insurance needs. Complete an inventory of your possessions. Personal property coverage is probably the main reason most purchase a renters policy. The coverage will reimburse you for covered loss, damage or theft of your personal possessions up to a certain dollar amount. Completing a home inventory is a good way to determine how much property coverage you need. This inventory lists your personal possessions, along with details about their age, purchase price or current value and other identifying information. While youre at it, take pictures or a video of your property. Check with your insurance agent about discounts. Many insurers offer significant discounts if you buy more than one policy with their company. For renters, this usually means purchasing auto insurance with a renters policy. But life, business and other plans may also qualify. Choose the right deductible. A deductible is the amount of a covered loss that you pay out of your own pocket. In other words, it's the amount "deducted" from any payout by your insurer. For example, if a fire causes $1,500 in insured damage to your personal property and your deductible is $500, then your insurer will pay you $1,000. Your renters insurance premiums will reflect the deductibles you agree to pay. Lower deductibles mean higher premiums; higher deductibles mean lower premiums. Keep in mind that an insurer will not reimburse you for a loss amount that is lower than the deductible. This means if your deductible is $2,000 and you suffer $1,750 in losses, then you are entirely responsible for those costs, even if the cause of the loss is covered by your policy. When choosing a deductible, think carefully about the out-of-pocket costs that you are willing, and able, to pay. A disciplined saver may be able to offset the greater risk of a high deductible with cash reserves. Others, however, will have to balance the benefit of a higher deductible against the risk of greater out-of-pocket expenses. Assess your liability. Your renters policy's liability coverage may protect you if someone injures themselves in your home. It may also protect you in case you cause damage to others' property. Some policies will pay for defense and court costs in addition to settlement costs. The typical renters insurance policy offers $100,000 in liability coverage. For renters, this amount is often sufficient. However, if you entertain company frequently at your home or if your assets exceed your limit, you should consider a coverage amount equal to at least the total value of your assets.Supplement coverage if necessary. Keep in mind that your policy will exclude certain perils (such as earthquake and flood losses), limit coverage on some items (such as computers, firearms and silverware) and might not cover a business in your home. If you have special insurance needs, talk to your agent about extending limits or adding separate policies. And finally, where your apartment is located will play an important role in determining your renters insurance rates. Prices will vary based on your state, city and neighborhood. Safer locations might mean lower rates, so renting in a low-crime area near a fire station might save you money. Your rates will also reflect the safety of the rental property itself. For example, an older, unrenovated building might have a higher risk of electrical and plumbing issues, and that can mean higher rates. Fortunately, steps as simple as installing smoke detectors and fire extinguishers in your apartment may mean real savings, even if you do rent an older property. This article was contributed by Laurel Flowers State Farm Insurance Agent located in Saraland, Alabama. You can contact Laurel Flowers State Farm team for a renters insurance quote. Call 251-675-4736.
Can Someone Else Drive My Car? Discover what happens if someone else drives your car and gets into an accident. There are times in life when we need to let someone borrow our car, but we hesitate allowing them to use it because we don't know if we can, or if we should. We wonder: Can my grandchild use my car to drive to the grocery store? Can my friend drive my car? Can my brother-in-law or other family member borrow my car for the weekend? Can I drive someone else's car? Will my friend's insurance cover any damages I cause while driving their vehicle? Do irregular drivers need to be added to my policy? At the heart of it, we want to know, "If we give them permission and they get into an accident, is it covered by my insurance? Is it legal for someone to drive my car who is not on my insurance policy?" "Generally, it's not a problem if they're driving with your consent," says Jeanne Salvatore, Senior Vice President of Public Affairs and consumer spokesperson for the Insurance Information Institute. "If it's an occasional use, say I borrow your car to go pick up milk, and as long as permission has been verbally granted, you'll typically be covered." But borrowing a car under other circumstances may not be as clear-cut. It depends on your insurer and your particular policy. For example, coverage rules and regulations may be different if the driver lives in your household and could, or should, be listed as a named insured on your policy, but is not; or, if the driver is listed on your policy as excluded. Those more complicated situations would need to be discussed with your agent and claim representative. Typically, even if the person driving your car has his or her own insurance, your insurance will be the primary payer for damages caused by your vehicle; but, the person driving your car has to be found legally at fault before your insurance will pay. The driver's insurance is secondary and may cover some personal injury or medical expenses. It may also provide coverage in excess of your insurance coverage, if the cost of damages caused by your vehicle is higher than your policy limits."When you have someone you employ, such as a nanny or a nurse, who will be a regular, additional driver in your household, contact your insurance agent about your policy," Salvatore recommends. "He or she may need to be added to it."Because the policy terms and state laws can vary widely, always contact your insurance agent before loaning out your car, or other motor vehicle, such as: a motorcycle, boat, personal watercraft, snowmobile, ATV or RV. "Anytime you have a question about your policy, call your insurance agent first," says Salvatore. "You always want to let the insurance company know the circumstances. Get their advice." As with anything else, use good judgment and common sense. Make sure you are fully aware of the liability you may be opening yourself, and your auto policy, up to before handing over your keys. "Don't be cavalier about lending your car," adds Salvatore. "If you know someone isn't a good driver, think twice about giving your permission. Any crash they're in could go on your insurance record." This article was contributed by Laurel Flowers State Farm Insurance Agent located in beautiful Saraland, Alabama. You can contact Laurel and her fabulous team for all of your insurance needs. Call 251-675-4736.
Oak St. Health - Our most important patient is YOU!Mobile Primary Care Doctors OfficeOur Mobile primary care doctors office is welcoming new patients. At Oak Street Health, our doctors and physicians take the time to get to know you and your needs. We can help you get the most out of your Medicare coverage, set up mail-order prescriptions, and coordinate healthcare services such as specialist appointments and social services. Our care teams develop personalized preventive care plans to help you achieve your physical and mental health goals. Schedule an in-person, phone, or video visit today.Services Offered:Primary CarePreventive Care to Maximize Your HealthChronic Condition CareWellness & Preventative CareImmunizationsLaboratory & Testing ServicesHelp Navigating Medicare BenefitsLonger Appointments to Address Your NeedsConnections to Trusted Insurance AgentsCoordination of Healthcare and Social ServicesClinical Programs tailered to your needs: Patients who qualify can also access our clinical programs, including mental healthcare, disease management, and maill-ord Rx and over-the-counter delivery service.We see you as Family!Insurance Plans, Original Medicare, Medicare Supplement and Medicare Advantage plans are accepted.Give us a call at 251-706-7053 to set up an appointment