It’s that time of year. You wake up with a scratchy throat that turns into a light cough, runny nose, and a full-on head cold by the end of the week. Respiratory viruses, from the common cold to COVID-19, are on the rise. In addition to following guidelines, staying up-to-date on vaccinations, and maintaining good hygiene to help prevent illness, there are other ways to mitigate the onset of sickness if it has begun.
What you eat can help to alleviate some of the more common complaints associated with colds and seasonal flu. Illnesses arise from viruses, which cause inflammation in the body. Anti-inflammatory foods and spices rich in polyphenols and natural antioxidants that fight bodily stress and improve energy are essential during this time, along with those that soothe symptoms and hydrate the body.
“Food really can be medicine when we’re looking at how to improve immunity or just release some of our symptoms,” Beth Czerwony, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition, previously told Fortune.
Here are three to try:
1. Spices
There was a reason you were told to drink ginger ale as a kid when you didn’t feel well—especially if you had a stomach ache. Ginger contains more than 400 natural compounds, some of which have anti-inflammatory properties, according to Johns Hopkins Medicine. The spice helps with bloating, gas, and nausea because of a compound called gingerol. Research also suggests it may aid other cold and flu symptoms because of its antimicrobial qualities that help kill organisms that lead to disease.
Other spices may also help relieve cold symptoms, such as turmeric, cayenne, and cinnamon. They may be particularly helpful in reducing congestion by unclogging the nasal passageways and draining sinuses.
Curcumin, the active ingredient in turmeric, has anti-inflammatory properties, Dr. Uma Naidoo, a nutritional psychiatrist, professional chef, and author of This Is Your Brain on Food, previously told Fortune. Studies have shown that the spice may also inhibit the replication of viruses.
Consider adding these spices to your tea, milk, or other foods.
2. Fermented food
Fermented foods have probiotics, or healthy bacteria, to help your body fight inflammation and keep the gut strong. A healthy gut is integral to optimal physical and mental function. Some research suggests that fermented foods’ natural compounds have “nutritional and therapeutic effects against various inflammatory chronic disorders,” which may help soothe viral symptoms like a sore throat.
So yes, try adding kimchi, yogurt, kefir, and kombucha to your weekly routine when you’re feeling sick. Or try miso, a fermented paste, which is a probiotic that can also help soothe cold symptoms when put in a warm broth.
3. Citrus fruits
When you’re battling a cold or flu, consider incorporating oranges, clementines, grapefruits, lemons, and limes into your diet or adding them to your water. Citrus fruits are rich in vitamin C, which helps strengthen your immune system when sick. Limited research suggests that Vitamin C can help shorten the duration of a cold, according to the Mayo Clinic. Citrus fruits are also water-rich, which can help you stay hydrated.
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