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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.
How To Support Seniors With Limited Mobility At HomeRecent research suggests that mobility limitations are becoming more prevalent among older adults, affecting nearly 35 percent of people 70 and older. Living with limited mobility is challenging, and having a supportive person to help navigate this transition can greatly impact your aging loved ones well-being and quality of life.What Causes Mobility Limitations?Mobility limitations can arise in seniors for a variety of reasons. Some of the more common causes include arthritis, osteoporosis, muscle weakness from aging, and chronic pain.Tips For Supporting Seniors With Limited MobilityIf you have a senior in your life who has limited mobility, consider these tips for supporting them on their mobility journey.Assist With Home ModificationsHome modifications are likely one of the primary things your loved one will need help with if they have a mobility limitation. Home modifications include lots of tasks, both small and large. Every persons home modification needs are going to differ depending on their mobility. A few common modifications that most individuals benefit from include:Grab bars: Install grab bars in areas where your loved one frequently moves from a sitting to a standing position, such as around in the bathroom by their tub or toilet or by their favorite armchair.Clear walkways: Even the steadiest person on their feet will have trouble navigating cluttered spaces. Keep walkways free of clutter, reduce unnecessary objects around the home like unused furniture, secure or remove rugs, and make sure cords are neatly tucked away or consolidated into cord organizers.Reorganization: Move your loved ones most used items to easily accessible places, such as on a lower shelf or on the first floor of the home.Lever handles: Circular door handles can be difficult to grip and twist for individuals with arthritis or hand pain. Lever handles that you can push down to open are specifically designed for people with mobility challenges. Help your loved one switch out their round handles for lever ones to give them greater independence in their own home.Help Them Find Mobility DevicesA mobility device is anything that your loved one can use to help them move more easily. Popular mobility devices include canes, walkers, or motorized scooters. You can find lots of great options at Mobility City, including motorized chairs, ramps, and stair lifts.Encourage Daily MovementEvidence shows that 50 minutes of moderate physical activity in seniors with mobility limitations can improve mobility. This improvement in mobility is because exercise and movement strengthen muscles and improve flexibility, making it easier for seniors to move.Moderate activities raise the heart rate, but they arent so hard that you are out of breath. Great moderate activities for seniors can include walks, water aerobics, or cycling on a stationary bike. Sometimes, even basic daily activities like housework or shopping can count as moderate activity.Lend An EarSometimes, being present and listening to someone during a challenging time can make a huge difference. When you have limited mobility, it can be difficult to leave the house, spend time with loved ones, and enjoy activities as you once did. Having a reliable person to spend time with while going through a difficult time can improve your emotional and mental health.Work With An Occupational TherapistDepending on the cause of mobility limitation for your loved one, they may benefit from working with an occupational therapist. Occupational therapists are medical professionals who help people build the strength and dexterity to complete everyday tasks. Attending a session with your loved one can help you learn specific exercises that you can perform with your loved one to improve their mobility.How Visiting Angels Can HelpMobility assistance is one of the many services Visiting Angels caregivers offer through our at-home care services. Our caregivers help clients move safely around the home and handle basic household tasks, like cooking or cleaning, that may be difficult for clients with limited mobility. Caregivers can also provide mediation reminders, bathroom assistance, and local transportation to doctors appointments. Contact us at 251-943-7525 for more information.
Volunteering In Mobile: How Caregivers Can Stay EngagedAccording to a 2023 study, roughly 23 percent of Americans formally volunteer with an organization. Volunteering is voluntary by nature, and theres a reason so many people actively participate in organizations.As a caregiver, you understand the value of helping others. Volunteering comes in many forms and is a wonderful opportunity to help you stay engaged in your community.Benefits Of Volunteering For CaregiversPeople volunteer for different reasons, but many of them start to volunteer because of the personal benefits they can gain. As a caregiver, you may find that caregiving can help you:Recharge: When you volunteer with an organization youre passionate about, your work with them will likely be fun and can help you recharge and take a break from your caregiving dutiesor any other stress in your life.Prevent burnout: Volunteering and focusing on other activities can help prevent caregiver burnout, just as they can help you recharge.Connect with others: Volunteering builds empathy and can help you better connect with people, especially those who come from different backgrounds.Reduce stress: Some volunteer opportunities can be high-stress environments. However, others, such as animal shelters/rescues or gardening/landscaping for community spaces, can be therapeutic and relaxing experiences.Strengthen a sense of purpose and community: When you volunteer for your community, you see first-hand how your work is impacting your immediate surroundings and gives you a sense of purpose.Foster local connections: Volunteer organizations are great places to meet new people, both through the organization and through other volunteers.Local Volunteer OpportunitiesMobile and the surrounding area have many volunteer opportunities to appeal to the interests and skills of all individuals. Whether youre looking to grab free cuddles with a shelter dog or an environmentalist who finds comfort in gardening, youre sure to find something rewarding from one of the volunteer opportunities below.AnimalsIf youre an animal lover who wants an excuse to get face time with all different kinds of pets and animals, consider volunteering with one of these local organizations.Azalea City Cat Coalition: This organization cares for stray cats in Baldwin and Mobile counties. It is regularly looking for volunteers to help with various tasks like trapping and caring for cats, as well as with events.Phillip Cares: This animal welfare organization helps low-income pet owners access food, toys, and veterinary care for their pets. Volunteers with Phillip Cares can help with hosting fundraisers, gathering supplies for homes, and building meaningful connections.Purrfect Partners of Mobile: This non-profit cat and kitten rescue cares for homeless cats and helps them find the perfect forever homes. It is looking for volunteers to assist at the adoption center and foster cat parents.Education And CultureVolunteering can be a wonderful opportunity to learn and feed your curiosity. If you thrive on being a lifelong learner, you may enjoy working with one of these organizations.Goodwill Gulf Coast provides programs and services to families and individuals in need throughout the Gulf Coast. There are plenty of ways volunteers can volunteer here, from small tasks like sorting items to larger initiatives like community outreach and awareness.The National Maritime Museum of the Gulf of Mexico has many immersive exhibits that educate the masses. Volunteers can help greet visitors, assist educators with school groups, and help navigate the exhibit galleries.Big Brothers, Big Sisters is a mentoring organization for Mobiles youth. Volunteers act as mentors and work with their assigned youth members to provide a caring and supportive presence in their lives.The Gulf Coast Exploreum is an educational science center that offers interactive exhibits and hosts events to spark curiosity about science. Volunteers can help with daily operations, special events, and exhibits.EnvironmentIf you love the outdoors and are looking for ways to protect nature, consider working with one of these environmental organizations.Alabama Coastal Foundation works with the public sector and other nonprofits to protect and care for Alabamas coastal environment. Volunteers can assist with cleanup and care initiatives to preserve the Alabama coast.Dog River Clearwater Revival works to provide a safe and clean Dog River Watershed environment. Volunteers can help educate the public and keep the space clean and safe.Caregiving With Visiting AngelsCaregiving can be a demanding job, but its also a rewarding opportunity to assist seniors throughout your communitywhile getting paid to do so! Contact our Mobile office at 251-345-4100 to learn more about caregiving opportunities with Visiting Angels.
The Power Of Support Networks For Family CaregiversTheres a popular saying that it takes a village to raise a family, and the same could be said for caring for our older population. As we age, it helps to lean into our local communities and support networks for assistance with numerous changes and challenges. For caregivers, whether professional or not, this includes building a network of personal support to prevent you from taking on too much and experiencing caregiver burnout.What Is A Support Network?A support network can be any group of people who provide resources and assistance for a given purpose. For family caregivers, this could apply to physical support with caregiving tBenefits Of A Support NetworkCaregiving is hard work. Its essential that family caregivers have access to the support they need to keep them from putting too much pressure on themselves. Getting emotional support as well as relief from your duties when you need it can help replenish the energy the role requires. For some, caregiving is like having another full-time job on top of their career, family obligations, and other life commitments. A support network can lower your risk of burnout, share knowledge with you, and lend an ear when you need it.Reduce Stress And BurnoutMore than 66 percent of unpaid caregivers reportedly experience burnout, which refers to the physical and mental exhaustion that results from neglecting your own self-care. It tends to happen when caregivers shoulder too much of the burden by themselves and dont ask for help when they need it. A support network will allow you to offload some of those tasks to reduce your stress and give you space to relax and recharge when you need it.Share KnowledgeCaregiving for an older adult is not something everyone naturally knows how to do. Its a learned skill. Connecting with a caregiver community is one way to share and build knowledge about the tasks you are taking on. Your network can provide practical advice for helping your loved one and teach you the basics of caring for an aging senior.Emotional SupportBeing a family caregiver can be emotionally and mentally draining, as well. People who haven't done the work may not understand what youre going through. Building a support network with other family caregivers or professionals can give you an outlet to express your emotional challenges to people who will relate to you.Local Support ResourcesEven if youre the primary caregiver for an aging relative, you dont have to handle everything by yourself. There are many resources at your disposal to help you build a support network, including a Visiting Angels caregiver who can step in and provide quality care when you need a break.Caregiver Support GroupsThe state of Alabama and the city of Daphne have various resources and support groups for caregivers and seniors with age-related challenges. A few organizations with educational and supportive resources include:Doris Marie Jones Foundation support services for family caregivers with loved ones who have dementia.Area Agency on Aging programs supporting people over 60 and their caregivers.Gulf Coast Dementia Services weekly support groups for caregivers and loved ones with dementia.Senior CentersWhat senior centers are in your area? The Daphne Senior Center is a great way for your aging loved one to connect with other local seniors while putting you in touch with other family caregivers. The center hosts monthly events such as game nights, fitness classes, crafting sessions, and support groups. You can view their full calendar of events online.Consider attending an event with your loved one as a way to get out of the house and connect with other residents in similar situations. You might meet other family caregivers who have advice and resources to share based on their experiences.Faith-Based OrganizationsFaith-based organizations, such as churches and temples, are wonderful places where you can receive support from a like-minded community. Many host events and support groups that are open to anyone in the community. The place you attend may also offer personalized support for your situation, such as a prayer group or volunteer group to help with small tasks like delivering meals to the elderly.If youre a part of a religious organization, talk to fellow members and leaders about your situation and what sort of help you need. Even if there is no official support system, youll likely find people who are sympathetic and willing to lend a hand.Contact Visiting Angels for Caregiver SupportVisiting Angels is a locally owned and operated home care agency that creates personalized care plans for all of the seniors it serves to help them age safely in place. We offer a range of care services that can be combined to meet each individuals needs. Whether a family requires full-time assistance for a loved one with serious limitations, or they want temporary help to recharge from burnout, the Visiting Angels team is ready to help.Contact our Daphne office at 251-517-9700 to get more information about our home care services and to schedule a complimentary consultation on how we can assist you and your family.
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